The focus of Kundalini Yoga is on one's personal experience and awareness through the practice of kriya and naad. We awaken the kundalini in order to be able to call upon the full potential of the nervous and glandular systems and to balance the subtle system of chakras and meridians within the body. "Kriya" is an orchestrated pattern of movements, sound, pranayam, mudras, concentration and meditation that automatically guide the energies of the body and the mind to a specific result or change of consciousness.
Meditations often involve movement or mantra, and generally have a drishti (eye focus) in addition to mudra (hand position) and asana (body posture). Many Kundalini Yoga kriyas and meditations include mantra and chanting. One of the first signs of the awakening of the kundalini is a new awareness of the power of our words. You begin to meditate on and develop inner sounds using mantra and naad. The use of mantra throughout the practice of Kundalini Yoga is very effective in attaining two particular goals of the practice—expansion of the Self and elevation of the spirit. Mantra also supports those new to meditation, who find silence and absolute stillness very challenging.
A typical class is 60-90 minutes: 5-10 minute warm-up, 30-45 minute kriya, 5-15 minute relaxation, 11-31 minutes of meditation.
Kundalini Yoga's power is in it's efficiency and effectiveness.