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Hatha Yoga is the physical practice of body postures and breathing techniques known in Sanskrit as asana and pranayama. Regular practice of Hatha Yoga asanas will increase both your strength and flexibility. Your muscles will gradually begin to release tension and tightness. As your muscles relax, you will experience a reduction in tension and mental stress. Another benefit of yoga practice is that you become more in touch with your breathing. Yoga poses are practiced in harmony with the breath. When one breathes easily throughout the day, less tensions accumulate within the body.
One of the most important things you can learn from a yoga class is that your thoughts have the ability to affect your overall contentment and health. During the deep relaxation pose (savasana), one systematically relaxes every part of the body, even suggesting that the mind itself is "relaxed." During relaxation we are able to let the thoughts flow through us without dancing away with them to the past or the future. We remain conscious, allowing the thoughts to come through us, but we learn not to interact with them. Then we can let go of that thought and return to the relaxation at hand.
Through proper alignment of the body and the mindful inhale and exhale of the breath one will begin to develop a deeper awareness of the body; balance that comes from the central core of the body; and a lightness in the heart that allows a person to react in a more positive way to the stresses of our lives.
If you can breathe and move your body, you can do Kundalini Yoga! Each Kundalini Yoga asana series is done in conjunction with a specific breath that intensifies the effects of the poses with the purpose of freeing energy in the lower body and allowing it to move upwards. A Kundalini class will usually consist of a warm-up to stretch the spine and improve flexibility, a sequence of poses (a kriya) that focus on a specific area of the body, and meditation, including the use of chanted mantras.