Kundalini Yoga: Benefits and How to Start | Breath of Fire

Q: What materials we use

We work with three fabrics. Three. Not thirty.Brushed Organic Cotton Jersey (220g, made in Portugal) soft, slightly thick, with a peach-skin touch. Our flagship. The Sohang, Yamala and Mahan are knitted from this.Mercerized Organic Cotton Jersey (180g, made in Portugal) lighter, smoother, with a subtle natural sheen. Our new Essence Collection uses this for models like Ankaa, Nashira, Maia.Bamboo Viscose blended with Organic Cotton (made in Turkey) cool, breathable, fluid. Used for the Lilii pants and the Mizar Kimono. Bamboo regrows in three to five years, without replanting and without irrigation.Most pieces include around 8% certified elastane, enough to hold shape over years of wear, without losing breath.We use every meter of yarn we knit. What we don't sew, we save for repairs and samples. Nothing goes to waste.

Q: Three generations of women

Three generations of women.My grandmother Johanna sewed evening dresses by hand. Long, careful, beautiful work, a kind of patience that has all but disappeared.My mother, Cornelia, learned from her. In 2009, she founded Breath of Fire. The very first piece she designed, the Sohang, was created on the floor of her living room in Switzerland, with a yoga teacher friend named Christina. It is still our flagship today, seventeen years later.Today, I ( Pernelle) run the brand. I do not redesign what works. I extend it. The Essence Collection, launched in 2025, sits beside the Evergreen line. New silhouettes, same intention.We do not design for trends. We design for the body in practice, for the moment when the breath deepens, when the posture lengthens, when you forget what you are wearing.That is the test of a piece. Forgetting it on. Returning to it.

Three minutes. That is all it takes to begin. Sit down, straighten the spine, close the eyes and let the breath find its rhythm. Kundalini yoga does not ask you to be flexible or calm. It asks you to show up, and then it starts working from the inside.

Do you sometimes feel stuck, tired or scattered? Kundalini yoga may be what you are looking for. This form of yoga focuses on awakening the dormant energy within the body, helping you reconnect with your inner resources. In this article, we explore what Kundalini yoga is in a few words, the benefits it is known for, and above all how to start, at home or in a class.

What is Kundalini yoga, in a few words?

Kundalini yoga emphasises the awakening of an energy said to rest at the base of the spine, called Kundalini. The practice combines physical postures, breathing exercises, chanting and meditation. Together, these elements are meant to raise this energy through the body and its energy centres, the chakras, and to release blockages so that you feel more vibrant, alive and connected to yourself.

For the deeper meaning of Kundalini and its awakening, read the magical powers of Kundalini yoga. To know exactly what happens during a session, from the opening mantra to the final relaxation, see Kundalini yoga today: what happens in a class.

The benefits of Kundalini yoga

The benefits people describe go well beyond physical fitness. With regular practice, many report:

Less stress and a calmer mind. Breathing exercises and meditation help the nervous system settle and make it easier to step back from difficult emotions.
Better sleep. Many practitioners notice that they fall asleep more easily after an evening practice.
Strength and flexibility. Dynamic kriyas work the spine, the core and the legs.
Mental clarity. Focusing on breath and mantra trains concentration.
Emotional balance and spiritual growth. A sense of inner peace, of intuition, and of connection to something greater than yourself.

These are experiences shared by practitioners, not medical promises. Kundalini yoga does not replace treatment for any health condition.

Woman wearing khaki Ankaa straight leg yoga pants and Maia tank in mercerized organic cotton, Breath of Fire — The Ankaa pants, in mercerized organic cotton, with an embroidered Kundalini serpent. Discover the Ankaa

How to start Kundalini yoga

1. Learn with a qualified teacher

The best way to begin is with a trained teacher who can guide you, correct your posture and adapt the kriyas to your body. Once the basics feel familiar, you can continue at home with books or recorded classes.

2. Practise at the same time every day

Consistency matters more than duration. Even a few minutes, at the same time each day, build a practice that holds. In the Kundalini tradition, people often commit to one meditation for 40 consecutive days: long enough for a new habit to take root.

3. Create a dedicated space

A corner of a room is enough: a mat, a cushion or a sheepskin, a blanket, perhaps a candle. Returning to the same place helps the mind slip into practice and gives it a sense of ritual.

4. Start with the breath

Kundalini yoga uses the breath as its main tool. Begin with long, deep breathing, slow and complete, before trying faster techniques such as Breath of Fire. A mantra or a visualisation can help you stay present with each inhale and exhale.

5. Listen to your body

Kundalini yoga can be intense, but it is not a competition. If a posture or an exercise feels uncomfortable or painful, modify it or rest. Your practice is about kindness towards yourself, not punishment.

6. Stay curious

Approach each practice with an open mind and heart. Some days will feel bright, others heavy. Both are part of the practice.

White Cephei yoga t-shirt in organic cotton worn with Sohang yoga legging, Breath of Fire — White, soft, breathable: clothes made for Kundalini practice since 2009. See our white collection

Precautions

Rapid breathing, breath retention and long kriyas can be demanding. They are not recommended during pregnancy, or if you have epilepsy, high blood pressure, a heart condition or a mental health condition, without first talking to your doctor and your teacher. Never practise intense breathwork while driving or in water.

Frequently asked questions

Can I practise Kundalini yoga at home as a beginner?

Yes, with simple practices: long deep breathing, a short meditation, a few gentle warm-up exercises. Ideally, take a few classes with a teacher first to learn the basics safely.

How long before I feel the effects?

Many people feel calmer right after their first practice. Deeper changes come with regularity: a daily practice of 3 to 11 minutes over several weeks is a good start.

What do I need to begin?

A mat, a cushion, a blanket and comfortable clothes in natural fibres that let you breathe and sit for a long time, such as our Sohang pants. After practice, a cup of golden milk, a drink well known to Kundalini yogis, is a lovely ritual.

As Yogi Bhajan once said: “Happiness is your birthright. Live it!”

Sit down. Breathe. Begin today.

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What you wear matters. The texture against skin. The breath that moves freely. Pieces that soften with the years.

Our clothes are certified organic cotton, knitted and sewn in Portugal in small batches since 2009. Natural fibers. Slow craft. Clothing for those who pay attention to what touches the body.

Near Porto, in Portugal, two small family businesses work side by side for us. The first, in one village, knits our organic cotton from scratch and dyes it to our specifications. The second, in the next village, cuts and sews. We have been visiting both every year since 2009. We know the people by name. We share meals when we visit. They have watched our collections grow alongside their own children.

During the Covid years, when organic cotton and bamboo became briefly impossible to source in Portugal, we found a second family workshop in Turkey — also ethical, also certified, also personal. About 5% of what we make passes through their hands today. The Mizar Kimono and a few Lilac pieces from past collections come from there.

Most yoga brands buy fabric from a market — pre-made rolls, ready to cut. We don't. Every meter of jersey we use is knitted from scratch to our specifications. That is why the Sohang feels the way it does. That is why a five-year-old pair softens instead of wearing thin.

A slower way of making clothes. Sometimes inconvenient. Always worth it.

Sustainability for us is not a marketing department. It is a series of small, sometimes annoying choices we have made since 2009.

We chose certified organic cotton when it was 40% more expensive than conventional or plastic fabrics. We still pay that premium today. We grow without external capital which means we cannot afford to overstock, so we don't. We use every meter of yarn we order, even when it means smaller runs and longer waits. We are 100% self funded and all the money is placed in ethical funds in a local bank.

We focus on evergreen pieces, the Sohang, the Amrit, the Amba instead of seasonal collections. Some of these designs are over a decade old and still our bestsellers. A garment worn for ten years on a body is the most sustainable thing a fashion brand can make.

Our fabrics are dyed with processes gentle enough for a baby's skin. We package in either recycled or biodegradable bags. We ship from our small warehouse in Cully (Switzerland) or our partner in Germany, never overseas.

We don't tick every box. We are not perfect. But these are the choices we make, and we make them visible.

We work with three fabrics. Three. Not thirty.

Brushed Organic Cotton Jersey (220g, made in Portugal) soft, slightly thick, with a peach-skin touch. Our flagship. The Sohang, Yamala and Mahan are knitted from this.

Mercerized Organic Cotton Jersey (180g, made in Portugal) lighter, smoother, with a subtle natural sheen. Our new Essence Collection uses this for models like Ankaa, Nashira, Maia.

Bamboo Viscose blended with Organic Cotton (made in Turkey) cool, breathable, fluid. Used for the Lilii pants and the Mizar Kimono. Bamboo regrows in three to five years, without replanting and without irrigation.

Most pieces include around 8% certified elastane, enough to hold shape over years of wear, without losing breath.

We use every meter of yarn we knit. What we don't sew, we save for repairs and samples. Nothing goes to waste.

Three generations of women.

My grandmother Johanna sewed evening dresses by hand. Long, careful, beautiful work, a kind of patience that has all but disappeared.

My mother, Cornelia, learned from her. In 2009, she founded Breath of Fire. The very first piece she designed, the Sohang, was created on the floor of her living room in Switzerland, with a yoga teacher friend named Christina. It is still our flagship today, seventeen years later.

Today, I ( Pernelle) run the brand. I do not redesign what works. I extend it. The Essence Collection, launched in 2025, sits beside the Evergreen line. New silhouettes, same intention.

We do not design for trends. We design for the body in practice, for the moment when the breath deepens, when the posture lengthens, when you forget what you are wearing.

That is the test of a piece. Forgetting it on. Returning to it.

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Unlock Your Inner Potential with Kundalini Yoga: Benefits and How to Start