A Complete Guide to Kripalu Yoga: Principles, Benefits, and Tips to Get Started

What is Kripalu Yoga? A Complete Guide to This Gentle Yoga Style

With an ever-growing array of yoga styles to choose from, understanding the differences can help you find your perfect yoga fit. One increasingly popular style is Kripalu yoga, which offers a gentle and compassionate approach to yoga postures, breathwork, and meditation.

But what exactly is Kripalu yoga? What are the origins, key principles, and primary teachings that make this style unique? Let’s take a closer look at everything you need to know about the Kripalu tradition.

The History and Origins of Kripalu Yoga

Kripalu yoga was founded by Yogi Amrit Desai in the 1960s-1970s in Pennsylvania. Amrit Desai studied under the teachings of Swami Kripalu in India, who emphasized yoga postures (asana), breathing (pranayama), and meditation as pathways to conscious living.

Inspired by these teachings, Amrit Desai developed the Kripalu Ashram in Summit Station, Pennsylvania in 1966. The ashram provided an immersive retreat environment for students to deeply connect with themselves and others through yoga, community living, and self-inquiry practices.

Over the next few decades, the Kripalu Ashram grew substantially in size and influence. Amrit Desai passed the leadership to senior students before retiring. Kripalu yoga continued evolving and spreading under new leadership.

Today, the nonprofit Kripalu Center for Yoga & Health in Stockbridge, Massachusetts is the largest facility teaching Kripalu yoga, hosting over 30,000 guests per year. Kripalu remains devoted to continuing Swami Kripalu’s legacy and integrating yoga into modern life.

The Meaning Behind “Kripalu”

The term “Kripalu” comes from Sanskrit and means “compassion.” This fits with Kripalu yoga’s emphasis on compassionately working with your body and mind wherever you are in each moment.

The Pillars and Principles of Kripalu Yoga

Kripalu yoga follows three primary pillars or disciplines:

Posture (Asana)

Kripalu teaches proper body alignment and breath-connected movement through yoga postures. But unlike stricter styles, Kripalu students are encouraged to honor the wisdom of their own bodies by moving mindfully within a range that feels good to them.

Breath (Pranayama)

Conscious breathing is integrated throughout practice. Students learn pranayama techniques to deepen awareness, release tension, and energize the body.

Meditation (Dhyana)

Meditation is used to quiet the mind, increase inner focus, and develop a more compassionate self-awareness. A variety of meditation techniques are explored.

These three pillars are tied together by the main principles of Kripalu yoga:

• Practice mindfulness by cultivating presence and inner awareness.
• Move from within by listening to the innate wisdom of your body.
• Discover your dharma or life path by connecting to your deepest self.
• Have compassion for yourself and others.
• Live consciously with integrity and authenticity.

What Makes Kripalu Yoga Unique?

There are several qualities that distinguish Kripalu yoga from other styles:

A Softer, Gentler Approach

Rather than emphasizing perfect alignment or reaching an ideal pose, Kripalu teaches students to find moderation and honor the wisdom of their own bodies. Postures are practiced slowly and gently within a safe range of motion.

Moving from the Inside Out

Students cultivate inner body awareness to guide movement rather than relying solely on external instructions. This helps develop an intuitive practice based on what feels good.

Beginner-Friendly

The soft, exploratory approach makes Kripalu very beginner-friendly. No prior experience is needed. Postures can be easily adapted to different ability levels.

Meditation and Pranayama Focus

Equal emphasis is placed on meditation, conscious breathing, and postures. Kripalu views the trifecta as integral for holistic wellness.

Slower Pace and Inner Focus

Less emphasis is put on flowing rapidly through poses. Students are encouraged to move slowly, pause between postures, and turn attention inward.

Community and Connection

Cultivating self-awareness, authenticity, and compassion for communal connection is interwoven throughout.

What Should You Expect in a Kripalu Yoga Class?

Kripalu yoga classes provide a well-rounded experience integrating postures, breathwork, and meditation. Here's what to expect during a typical Kripalu class:

Centering/Meditation

Class begins with a short centering activity like breathwork, body scan, or guided meditation to help students become present.

Warm-Up

Gentle stretches and mobilization exercises warm up the body and prepare for more expansive postures ahead.

Sun Salutations

A few modified sun salutation flows warm the entire body while linking breath to movement.

Posture Exploration

A variety of yoga postures are explored at a slow, gentle pace with reminders to find ease and stay present.

Deep Relaxation

Class ends with a 5-15 minute guided relaxation in Savasana to absorb the benefits of practice.

Meditation

The final relaxation may also include a seated meditation, guided body scan, or breathwork.

Community Connection

Discussion and sharing fosters a sense of community, self-awareness, and support.

Popular Kripalu Yoga Poses and Sequences

Some of the most common postures and sequences you'll practice in Kripalu yoga include:

Cat-Cow Flow

Gently arch and round the spine to mobilize the back and connect with breath.

Squats

Strengthen legs while improving alignment and mindfulness of the knees.

Standing Postures

Fundamentals like Warrior I & II, Tree Pose, and Triangle Pose build stability.

Chaturanga

Modified push-ups align the shoulders and core with a focus on control.

Spinal Twists

Gentle seated and reclined twists increase mobility of the lower back and hips.

Forward Folds

Folds like Downward Facing Dog, Standing Forward Bend, and Wide-Legged Forward Fold lengthen the back of the body.

Inversions

Beginner-friendly inversions like Downward Facing Dog, Puppy Pose, and Legs Up the Wall Wall calm the mind.

Backbends

Gentle backbends like Cobra, Puppy, and Bridge Pose open the front of the body.

Restorative Postures

Supine poses allow complete relaxation while props support the body.

Savasana

The classic Corpse Pose integrates the benefits of practice and relaxes body and mind.

The Benefits of Practicing Kripalu Yoga

Regular practice of Kripalu yoga provides numerous benefits for both the mind and body, including:

Reduced Stress and Anxiety

The introspective, meditative nature is calming. Conscious breathing lowers the stress response.

Increased Body Awareness

The inner focus helps you tune into misalignments, holding patterns, and areas needing release.

Improved Posture and Flexibility

Gentle stretching lengthens muscles and counteracts poor posture caused by sitting and repetitive motions.

Pain and Tension Relief

Slow mindful movements combined with relaxation can ease both acute and chronic muscle tightness and pain.

More Mind-Body Connection

The inner awareness cultivated leads to greater mind-body harmony and intuition.

Self-Compassion and Acceptance

Moving from a place of gentleness and forgiveness fosters self-love and acceptance.

Emotional Balance

The meditative focus quiets mental chatter and reactive emotions like anger or anxiety.

Deep Rest and Renewal

The deeply relaxing pace and long rests counteract fatigue and rejuvenate the entire system.

Is Kripalu Yoga Right for Me?

The compassionate, exploratory nature of Kripalu yoga makes it an excellent style for beginners or those new to yoga. The slower pace, inner focus, and gentle approach help create a very accessible and unintimidating yoga experience.

Kripalu is also ideal for students who don’t wish to push themselves aggressively in their practice or have current injuries or limitations. The poses can be gently modified to allow students to compassionately honor their own bodies.

In addition, those looking to manage high stress levels often benefit and resonate with the calming, meditative aspects of Kripalu yoga.

But the introspective style may not appeal as much to students who prefer higher intensity, sweat-driven yoga classes or a strong alignment focus. The slower pace could also be frustrating for those who enjoy rapidly flowing between postures.

The most important thing is finding a yoga style that resonates with your personal needs and preferences. Try out a range of Kripalu classes to determine if this compassion-centered practice feels nourishing for your body and spirit.

Kripalu Yoga Teacher Training and Certification

For yoga teachers interested in specializing in Kripalu yoga, the Kripalu Center for Yoga & Health offers several training options including:

200-Hour Kripalu Yoga Teacher Training

This foundational training immerses you in Kripalu's key pillars through asana, pranayama, and meditation. You'll deepen your teaching skills and ability to share Kripalu yoga.

500-Hour Kripalu Yoga Teacher Training

Take your education and teaching abilities to the next level through advanced pranayama, anatomy, hands-on adjustments, practicum hours, and mentoring.

300-Hour Pranayama Specialist Training

This advanced certification dives deep into the Kripalu approach to pranayama, exploring diverse breathing techniques and integrating them into classes and private sessions.

Graduates of Kripalu's teacher trainings are prepared to share the wisdom of Kripalu yoga in their communities and teach from an place of empathy, compassion, and mindfulness.

Get Started with Kripalu Yoga

With its soothing pace, beginner-friendly approach, and emphasis on self-compassion, Kripalu offers a wonderful style of yoga to help you de-stress, tune into your inner wisdom, and bring more mindfulness into your life on and off the mat.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.