A yoga block is a yoga prop usually made from foam or sometimes cork, which makes it comfortable and sturdy. Blocks are useful in sitting postures to raise your hips, making it easier to sit with a straight back. Yoga blocks can be used in many ways to help with alignment in poses - for example under the hands in Half moon pose or Triangle pose. You can substitute blocks with cushions, blankets or other household items, depending on the pose.
Yamas - the first limb of the 'Eight Limbs of Yoga' originating from the ancient ‘Yoga Sutras of Patanjali’. Each limb describes a different aspect of a yoga practice, all leading towards freedom and enlightenment.
Read more about the Yamas
Vinyasa means “movement linked with breath.” In Vinyasa yoga postures are sequenced together in a short or longer flow.
A Vinyasa also refers to a short sequence of poses used as a transition between other poses. A common example being:
Jumping back to Chaturanga Dandasana, moving to Upward Facing Dog and back to Downward Facing Dog.
Vayu means air and is part of the five elements, of which the physical universe is composed off. Air is about movement, all empty spaces are filled with air and air flows freely through the body. Air controls the breathing and fills the cells with oxygen. The skin is the related sense organ.
Utthita Trikonasana / Extended Triangle Pose
Benefits
* Strengthens the legs and back
*
Stretches inner thighs,
hamstrings, calves, spine,
shoulders, chest, and opens hips
*
Helps to relieve back pain
*
Energize, balances and focuses
you
View an image and a step-by-step instruction of this Yoga pose.
Utthita Parsvakonasana / Extended Side Angle Pose
Benefits
* Opens the hip joints, stretches the
groins
* Releases the shoulders
and neck
* Trims the waist
*
Strengthens and stretches the legs,
ankles and knees
* Opens the
chest and lungs and increases
stamina
Viewr an image and a step-by-step instruction of this Yoga pose.
Utthita Hasta Padangustasana / Extended Hand to Big Toe Pose
Benefits
* Opens and strengthens the hips
*
Strengthens the legs and ankles
*
Increases flexibility in the
legs
* Improves concentration
*
Improves balance
View an image and a step-by-step instruction of this Yoga pose.
Uttanasana / Standing Forward Bend
Benefits
* Stretches the back of the
legs, the hips and spine
* Strengthens
the legs, thighs, and knees
*
Balances the nervous system,
calms the mind, relieves stress and
mild depression
* Improves
digestion, stimulates the liver and
kidneys
* Relieves tension
in the lower back
View an image and a step-by-step instruction of this Yoga pose.
Utkatasana / Powerful Pose / Chair Pose
Benefits
* Strengthens the muscles of the legs
*
Strengthens the pelvis
*
Strengthens the lower back
*
Stabilizes the knee joints
*
Opens and stretches the abdomen,
diaphragm, and heart
* Stretches
the shoulders
View an image and a step-by-step instruction of the Chair Pose.
Urdhva Mukha Svanasana / Upward Facing Dog Pose
Benefits
* Opens the heart, chest and
lungs
* Stretches your upper back
and the whole front of the body
*
Strengthens wrists, arms,
shoulders, spine
* Can relieve
sciatica, mild depression, and
fatigue
* Can be very therapeutic
for asthma because it stretches the
lungs and chest
* Counteracts bad
posture
View an image and a step-by-step instruction of this Yoga pose.
Upavishta Konasana / Wide-Angle Seated Forward Bend
Benefits
* Stretches the back and the insides
of the legs
* Opens the hips and
back of the body
* Stimulates the
abdominal organs
* Makes you
happy and relaxed!
* Strengthens
the spine
View an image and a step-by-step instruction of this Yoga pose.
Ujjayi is a type of breathing commonly translated as the victorious breath or ocean breath. The back of the throat is slightly constricted to regulate the flow of breath and create heat in the body. This makes the breath audible, similar to soft wind through the trees or gentle waves coming to shore. Ujjayi breath is calming and encourages awareness on the breath.
Thai Massage was created long ago to help relieve the feelings of stuck energy from hours of seated meditation and has since evolved into many lineages, techniques and forms that support mobility of joints, flexibility of muscles and the movement of energy through the various energy lines in the body.
Read more about it in David's article The Sacred Dance of Healing Touch
Tapas is a Sanskrit term that translates as 'discipline' or 'heat'. It is one of the 5 Niyamas or moral behaviours from Patanjali's 8 limbs of yoga. Read more in Understanding the Niyamas - Tapas
Tadasana / Mountain Pose
Benefits
* Helps to strengthen the
legs
* You can easily
identify imbalances in the body
*
Helps easily identify
imbalances in the body: An imbalance
in the body disrupts the flow of
energy (prana), causing muscular and
postural compensation
* Improves
posture
* Prepares the body
for all other standing poses
View an image and a step by step instruction of the Mountain Pose.
One of the most important playlists of teachings about yoga, originating from the sage Patanjali. These writings consist of 196 sutras (aphorisms). The Sutras describe the philosophical basis of yoga. A path to enlightenment.
Supta Padangustasana / Reclining Big
Toe Pose
Benefits
* Stretches the back of the legs, the
hips, and lower spine
* Balances
the nervous system and calms the
mind
* Improves digestion
*
Relieves lower back ache, menstrual
pains, and sciatica
* Restores
energy
* Strengthens the muscles
around the knees
Viewan image and a step-by-step instruction of this Yoga pose.
Sun Salutations or Surya Namaskara are a sequence of asanas (yoga poses) often performed at the beginning of a yoga class to create heat in the body. Different variations of Sun Salutations are practised in Ashtanga yoga, Vinyasa yoga and Hatha yoga classes.
Somatics is a movement therapy, a way of re-educating the way our brain senses and moves the muscles. It is an incredibly subtle but effective way of working with the body.
Watch Lisa Petersen, Somatics teacher, explain in this class So what is Somatics?
The sitting bones or sit bones are the two bones that extend out of the pelvis in your buttocks. If you sit straight on a firm surface and rock forward and backward or from side to side, your sitting bones are the two knobbly bones you feel sticking out.
They are more formally known as your ischial tuberosity.
Sitali is a Pranayama technique that can help to cool the body. It also adds moisture to the system and soothes a Pitta imbalance.
Shala is a Sanskrit word meaning ‘house’ or ‘home’. You'll hear the phrase Yoga Shala used to refer to a yoga studio.
Setu Bandha Sarvangasana / Bridge Pose
Benefits
* Stretches neck, chest, and
spine
* Strengthens legs, upper
back
* Improves digestion
*
Reduces backache and headache
*
Calms the mind, relieves mild
depression
* Can help to open the
sinuses
View an image and a step-by-step instruction of the Bridge Pose.
Savasana or Corpse pose is one of the most important parts of a yoga practice. Spending at least 5 minutes in Savasana after a class is helps assimilate any changes brought on in your practice and allow your nervous system to settle.
Sanskrit is an ancient Indic language of India, in which the Hindu scriptures and classical Indian epic poems are written, it is also the language of Yoga and Ayurveda.
Sama vritti = Equal movement
Sama vritti Ratio or Square Breath is a Pranayamatechnique used to equalise the four components of the breath.
Inhalation (puraka)
Internal
retention (antara-khumbaka)
Exhalation (rechaka)
External
retention (bahya-khumbaka)
The benefits of Sama vritti include:
Refining the breath and awareness of
prana flow
Calming the body
Focusing
the mind helping to remove
distractions making it easier to
concentrate and meditate.
Salamba Sirsasana / Supported Headstand
Benefits
* Draws fresh blood into the
upper body while stimulating
drainage and circulation to
the legs
* When properly
practiced, effectively counters
upper back and neck problems
*
Quiets the mind and so
prepares you for meditation
*
Strengthens the arms, legs and
back
* Strengthens the core
*
Heats up the upper back;
you can do headstand as a
preparation for back bends
*
Relieves mild
depression
View an image and
a step-by-step instruction of this Yoga
pose.
Salamba Sarvangasana / Supported Shoulderstand Pose
Benefits
- Queen of the Yoga-asanas
- Stretches the shoulders and neck
- Cooling, calming, quiets the nervous system
- Reduces fluid retention in the legs and feet
- Regulates and normalizes elimination
- Nourishes the thyroid and parathyroid with blood
- Reduces fatigue and can help improve sleep
- Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Salabhasana / Locust Pose
Benefits
* Strengthens the back muscles
*
Stretches the front of the body
*
Improves stamina
* Opens the
chest
* Stimulates abdominal
organs
View an image and a step-by-step instruction of this Yoga pose.
Your sacrum is a triangular shaped bone situated at the base of your spine. It is formed of five sacral vertebrae which fuse in early adult life. Attached to the bottom of it is your tailbone, or coccyx. The sacroiliac joints connect the sacrum to the hip bones (ilium) at either side.
The quadriceps or quads is the large muscle group at the front of your thigh made up of four muscles.
Purvottanasana / Upward Plank Pose
Benefits
- Stretches the front of the shoulders, the chest and the front of the ankles
- Strengthens the arms, core, legs and back
- Excellent counterpose for chaturanga dandasana
View an image and a step-by-step description of this Yoga pose.
Prithvi is a Sanskrit term and means earth. Earth is part of the five elements, of which the physical universe is composed off. Earth in our body represents everything that is dense and solid. Think of bones, teeth, muscles and fat. Earth is related to the sense of smell.
Prasarita Padottanasana D / Wide-Legged Forward Bend D
Benefits
* Stretches the back and inside of
the legs
* Opens the hips
*
Stretches the spine
* Grounds you
and calms the mind
* Can relieve
mild backache
View an image and a step-by-step instruction of this Yoga pose.
Prasarita Padottanasana C / Wide-Legged Forward Bend C
Benefits
- Stretches the back and inside of the legsOpens the hips
- Stretches the spine, shoulders and chest
- Grounds and calms the mind
- Can relieve mild backache
View an image and a step-by-step description of this Yoga pose.
Prasarita Padottanasana / Wide-Legged Forward Bend
Benefits
* Stretches the back and inside of
the legs
* Opens the hips
*
Stretches the spine
* Grounds and
calms the mind
* Can relieve mild
backache
View an image and a step-by-step instruction of this Yoga pose.
“Prana” is our life force or chi. Pranayama techniques are breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy.
Prana is the life energy or life force in all living things. It is called Chi or Qi in Eastern traditions.
Power Yoga is a style of yoga. It is a dynamic and physically challenging practice that can be used as a “work-out". Read more in What is Power Yoga?
Patanjali was a 2nd / 3rd BCE sage said to have compiled the Yoga Sutras, a guide or ‘instruction manual on how to live in order to advance along a spiritual path towards enlightenment.
Paschimottanasana / Seated Forward Bend
Benefits :
* Stretches the spine, hamstrings,
and shoulders
* Calms the mind,
prepares it for meditation
*
Relieves mild depression
*
Stimulates internal organs like
ovaries and uterus, liver, and
kidneys
* Good for digestion
*
Therapeutic for high blood pressure,
insomnia, and sinusitis
View an image and a step-by-step instruction of the Seated Forward Bend.
Parivrtta Trikonasana / Revolved Triangle Pose
Benefits
- Improves balance
- Strengthens and stretches the legs, hips, spine, chest and upper back
- Stimulates abdominal organs, and detoxes them
- Relieves back pain
View an image and a step-by-step description of this Yoga pose.
Padanghustasana / Foot to Fingers Forward Bend
Benefits
* Stretches the back of the legs, the
hips and spine
* Balances the
nervous system and calms the
mind
* Improves digestion
*
Relieves tension in the lower
back
* Restores your energy
View an image and a step-by-step instruction of this Yoga pose.
Niyamas are the second limb of the 'Eight Limbs of Yoga' originating from the ancient Indian philosophical text, ‘The Yoga Sutras of Patanjali’. The Niyamas refers to duties directed towards ourselves - inner observances.
Read more about the 5 Niyamas
Navasana / Boat Pose
Benefits
* Improves core strength
*
Strengthens the hip flexors and
spine
* Helps to relieve
stress
* Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Nauli Kriya is a yogic cleansing exercise. Nauli cleanses the internal organs and tones the abdominal region via a side-to-side rolling motion of the abdominal muscles. For Andrew's take on this read his article Nauli Kryia, my explanation and practice
Natarajasana / Lord of the Dance Pose
Benefits
- Strengthens the ankles, legs, core, and arms.
- Stretches the chest, shoulders, groin, and abdomen.
- Improves balance and concentration.
View an image and a step-by-step description of this Yoga pose.
Namaste is an Indian greeting. It means 'the higher consciousness in me greets the higher consciousness in you'. “Nama” in Sanskrit means “bow” in English, “as” means “I” and “te” means “you.”
The greeting is performed by bringing your palms together in front of your heart, bowing your head a little and closing your eyes if you like. It is also performed by bringing your palms together in front of your forehead. You can say Namaste with the hand gesture.
It is common to start and end a yoga class with Namaste, performed with your hands in front of your heart. It is a nice way to set the tone at the beginning of the class; for a moment, you acknowledge the existence of something much bigger than you, which you can call the divine if you like.
At the end of a yoga class, Namaste is a nice way to express gratitude.
Nadis are the energy channels or meridians through which prana or ‘life force’ flows. Pranayama uses the breath to direct and expand the flow of prana in our energy channels - the nadis.
Learn more: Pranayama - the benefits
Mudra are gestures - usually hand positions - used to aid concentration, focus and connection to yourself during your meditation and asana practice. The most common are Anjali Mudra - pressing palms together at the heart in a prayer position and Jnana (pronounced nyah-nah) - forefinger and thumb touching to form a circle, the other three fingers stretching away, often used during seated meditation and pranayama with the back of the hand resting on the knee or thigh.Read more in An introduction to mudras
Chandra Namaskar or Moon Salutation is a sequence of asanas. Like Sun Salutations, Moon Salutations can be included as part of a longer class, or practised by themselves as a restorative sequence to cool and soothe the body. The meditative, calming quality of the poses helps to form a stronger connection to the breath, preparing the body and the mind for a restful night’s sleep. Sun Salutations are associated with Yang while Moon salutations are associated with Yin qualities. Read more Chandra Namaskar Moon Salutations
Monkey mind describes a mind that jumps from one thought to another, like a monkey jumps from one branch to another.
During yoga and meditation, you aim to calm the mind, or 'tame the monkey mind'.
Modifications are variations of yoga
poses to make them suitable for your
body. Not all poses are suitable or
available to everyone. This can be
due to lots of different reasons
including bone structure, body
proportions, degree of flexibility,
injury, pregnancy or trauma. Every
body is different, and what works
for one person might not work for
another.
You can use yoga blocks
or straps to modify a pose, or just
do a simpler version of the pose.
Take, for example, sitting on the floor with your legs stretched out in front of you. It is not possible for everybody to sit like this with a straight back. If you cannot, the pose will have to be modified. You are better off sitting on a block to raise your hips so that you can straighten your back, rather than compromising your posture.
Midline is a term frequently used in yoga to refer to the centre line of the body. It is used to bring awareness to an imagined line running down one’s centre -a vertical axis that runs down the spine, the pelvis, and down between the legs into the ground- that can increase stability and support.
In meditation we practise being fully aware of our actions, thoughts, feelings, and emotions. Meditation teaches us to stay in this present moment. Meditation is usually practised in a seated position with the eyes closed although movements can also have meditative qualities. There are different traditions of meditation but most include a focus on stilling the mind (not necessarily emptying the mind) and being present in the 'now'.
A mantra is a word, sound or phrase repeated either out loud (chanting) or in the mind - said to increase concentration while meditating.
Read more in Mantra and vibration
Malas comes from Tantric yoga scriptures. We all have moments in our lives when we feel connected and we have moments in our lives when we feel separate, different, disconnected. This experience of differentiation comes from a power called Maya which operates via The Three Malas
Mala beads are a string of beads used in meditation. They can be used for counting repetitions of mantras or rounds of breaths.
Krounchasana / Heron Pose
Benefits:
- Stretches the top of the bent leg's thigh, ankle and shin
- Stretches the back of the straight leg, including the Achilles tendon
- Stimulates the abdominal organs and the heart
- Relieves flatulence
View an image and a step-by-step instruction of this Yoga pose.
Janu Sirsasana / Head to Knee Pose
Benefits
* Calms the mind and is therapeutic
for mild depression
* Stimulates
digestion
* Stretches the hips,
back of the body and groins
*
Relieves menstrual discomfort,
headache, anxiety and fatigue
*
Relieves insomnia and high blood
pressure
* Stimulates the kidneys
and liver
View an image and a step by step instruction of this Yoga pose.
Jala means water and is part of the five elements, of which the physical universe is composed off. Water relates to all the fluids/ liquids in our body, such as urine, plasma and lymph. Its sense organ is the tongue.
Inversions are a classification of a group of yoga poses / asanas where the head is lower than the heart. Inversions include shoulderstands, headstands, handstands and forearm balances. To find out more about Inversions read this article All about Yoga Inversions"
High Chaturanga / Plank Pose
Benefits
* Strengthens upper body, arms,
wrist, spine
* When done
correctly; strengthens abdomen,
core, legs
* Prepares the body
for more challenging arm balances
View an image and a step by step instruction of this Yoga pose.
The term heart centre refers to the centre of the chest. You'll hear the term in yoga classes - for example "Bring your palms together in front of your heart centre". It can also be used to describe the location of the heart chakra - Anahata.
Hatha Yoga is known as the Yoga for the physical body. In Sanskrit, “Ha” represents sun and “tha” represents moon, alluding to the opposites in our lives, such as yin and yang, light and dark, hard and soft, vigorous and gentle.
Hatha Yoga is about finding balance. Through working with the physical body, releasing tensions and traumas stored in the body, you create space in yourself and, through that space and balance, the opportunity for spiritual growth.
The foundation in a yoga pose is what is in contact with the floor. If a house is built on a poor foundation, it will be out of alignment, with crooked floors, cracked walls and a sagging roof. It is the same with yoga.
In a yoga pose, when the foundation is strong and solid, the rest of your body will be safe and properly aligned. It will also feel lighter, since you need less muscle energy to maintain the pose.
When the foundation isn’t right - for example, if your ankles and arches collapse in the Mountain Pose -everything above them will be at risk. In this case, the knees, the hips and the spine will all be affected.
So, the first thing to check in a pose is your foundation.
Expansion on a spiritual level means
that you have let go of enough
unconscious contraction to be
present to the here and now.
To
find out more about the concept of
Expansion read our article What
is Expansion"
Drishti is the point of focus of the eyes during your yoga asana practice. It is meant to focus the mind and to prevent distractions; to keep your eyes from wandering around the room. During your yoga practice it helps to bring your awareness inward rather than outward. There are different drishti points: for example in Downward Facing Dog we gaze at the navel centre, in Upward Facing Dog Pose we gaze at the third eye centre.
You can compare Dhyana with meditation or contemplation. It means consciousness of being. You are not conscious of the act of meditation anymore; you are just aware that you are, and you have become one with the object of meditation. The duality in experiencing is gone.
Dharana can be translated as “holding,” “concentration,” or “one pointed focus.” Dharana is the first step in meditation. You concentrate deeply, with single, pointed focus on an object, keeping the mind steady without wavering. You are yourself consious of the act of meditation.
Dandasana / Staff Pose
Benefits
* Strengthens the quads
* Improves
core stability
* Strengthens the
muscles of the back
View an image and a step-by-step instruction of this Yoga Pose.
Chakras are referred to as energy centres or wheels of energies in the body. They are located between the base of the spine and the crown of the head. It is said that we have seven chakras. How we feel and where we are in life (mind, body, and spirit) is reflected in these energy centres, and the other way around. So keeping the chakras balanced has a positive effect on our well-being.
Bhujangasana / Cobra Pose.
Benefits
* Strengthens legs, upper back, arms,
and shoulders
* Stretches the
front of the body
* Energizes
*
Relieves mild depression
View an image and a step-by-step description of this Yoga Pose.
Bhakti Yoga is the yoga of devotion and love. First mentioned in The Bhagavad Gita around 300BC, the word Bhakti comes from the root word ‘Bhaj’, of which the essence is ‘to share’. This form of yoga is based upon the heart, love and devotion towards a chosen deity (Ishta Devata). Dedicating all actions towards a deity or ‘God’ is an intrinsic part of Bhakti yoga.
Mantra chanting is a key practice of Bhakti yoga.
Bandhas are internal muscular ‘locks’ that, when engaged, support the toning and lifting of strategic areas of the body. Essentially, bandhas are engaged to gain control and lock your energy - prana, being life force - the way you want. The locks are employed to attain control of your energy system, and to direct this energy to the parts of your body where you desire it to go and whatever action you want to perform. The 4 major bandhas are:
- Mula Bandha - the root lock
- Jalandhara Bandha - the throat lock
- Uddiyana Bandha - lifting of the diaphragm lock
- Maha Bandha - all three locks at the same time
Read more about the bandhas in yoga practice
Baddha Konasana / Bound Angle Pose or Butterfly Pose.
Benefits
- Helps in opening your hips
- Stretches groins, inner thighs and ankles
- Uplifts mood
- Stimulates abdominal organs
- Beneficial for menstrual pains
- Stimulates the circulation in the pelvic area
- You can stay in this pose anywhere between 1-5 minutes
- To come out you lift your knees and straighten you legs again
View an image and a step-by-step description of this this Yoga Pose.
Backbends are a classification of yoga poses that work on opening the front body including the hip flexors. For most people they are usually strengthening and invigorating poses.
To find out more about Backbends read All About Backbends"
Asteya is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Asteya refers to non-stealing.
Ashtanga Vinyasa Yoga has become popular in the West through Sri K. Pattabhi Jois. This form of Yoga is very physical and athletic and originally developed for prepubescent boys in India. It is a prescribed series of asanas linked with the breath. There are different series, for beginners up through very advanced students. Practiced diligently, this form of Yoga will strengthen, stretch, and cleanse the body, mind, and spirit.
Read more about Ashtanga here
An ashram is usually a secluded place or retreat. In an ashram people traditionally take part in spiritual practices like yoga and meditation. The spiritual teacher / leader is often called the "Guru".
Asanas are yoga poses or postures. What we think of as a 'yoga class' will usually be an asana class. Asana is just one aspect of yoga. Besides stretching and strengthening the body, asanas open the energy channels and bring about balance in body and mind.
Ardha Bhekasana / Half Frog Pose
Benefits
- Releases the thigh muscles, quadriceps
- Increases the flexibility in the back
- Opens the chest and shoulders
- Stimulates energy
- Prepares the body for back bending
Click to see an image and a
step-by-step description of this Yoga
pose.
Aparigraha is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Aparigraha translates to non-grasping, non-possessiveness, non-holding through the senses, non-greed, non-indulgence, non-acquisitiveness.
There are three main anatomical planes in the body. These are flat plates or surfaces that divide up the body. Movements can be described as taking place in one of these planes, or in parallel with them. They are the Saggital, Coronal and Transverse Planes.
Akasha means ether or space and is part of the five elements, of which the physical universe is composed off. It is the subtlest in the material world. You can see it as the background, the space in/against which everything else becomes perceptible. Akasha is related to the sense of hearing.
Ahimsa is the first of the Yamas
(moral codes) of Patanjali's 8 limbs
of yoga. It means non-violence or
non-harming. Ahimsa applies to
physical violence but also applies
to causing harm through words and
thoughts. It means to do no
harm to yourself, others and the
environment.
Read more our
article on Ahimsa
Ahamkara is a Sanskrit word. Aham means "self" or "I" and Kara means "making" or "to do". So you could say Ahamkara is the "I maker". It is active when the mind has identified itself with an external object or thing. Like 'I am my car', or 'I am what I believe in'. It creates an illusion.
Agni is the Sanskrit word for fire. Agni is part of the five elements, of which the physical universe is composed of. Fire is related to the transformational force and used in yoga it usually refers to the the digestive fire. Fire burns; it changes one thing into another. Think of the metabolism of food, thoughts and breath. A healthy digestive system, a healthy 'change engine', enhances your yoga practice greatly. The sense organ of Agni is the eyes.
Advaita means nondual or "not two." It is the teaching found in the Upanishads that reality is one.
Adho Mukha Svanasana / Downward Facing Dog Pose
Benefits
- Strengthens the upper body, arms, shoulders, chest and legs
- Stretches chest, shoulders
- Stretches the whole back of the body, ankles, calves, hamstrings and spine
- Calms the mind
- Energizes the body overall
Please find an image and a step-by-step description of the Downward Facing Dog Pose.
A yoga block is a yoga prop usually made from foam or sometimes cork, which makes it comfortable and sturdy. Blocks are useful in sitting postures to raise your hips, making it easier to sit with a straight back. Yoga blocks can be used in many ways to help with alignment in poses - for example under the hands in Half moon pose or Triangle pose. You can substitute blocks with cushions, blankets or other household items, depending on the pose.
Yamas - the first limb of the 'Eight Limbs of Yoga' originating from the ancient ‘Yoga Sutras of Patanjali’. Each limb describes a different aspect of a yoga practice, all leading towards freedom and enlightenment.
Read more about the Yamas
Vinyasa means “movement linked with breath.” In Vinyasa yoga postures are sequenced together in a short or longer flow.
A Vinyasa also refers to a short sequence of poses used as a transition between other poses. A common example being:
Jumping back to Chaturanga Dandasana, moving to Upward Facing Dog and back to Downward Facing Dog.
Vayu means air and is part of the five elements, of which the physical universe is composed off. Air is about movement, all empty spaces are filled with air and air flows freely through the body. Air controls the breathing and fills the cells with oxygen. The skin is the related sense organ.
Utthita Trikonasana / Extended Triangle Pose
Benefits
* Strengthens the legs and back
*
Stretches inner thighs,
hamstrings, calves, spine,
shoulders, chest, and opens hips
*
Helps to relieve back pain
*
Energize, balances and focuses
you
View an image and a step-by-step instruction of this Yoga pose.
Utthita Parsvakonasana / Extended Side Angle Pose
Benefits
* Opens the hip joints, stretches the
groins
* Releases the shoulders
and neck
* Trims the waist
*
Strengthens and stretches the legs,
ankles and knees
* Opens the
chest and lungs and increases
stamina
Viewr an image and a step-by-step instruction of this Yoga pose.
Utthita Hasta Padangustasana / Extended Hand to Big Toe Pose
Benefits
* Opens and strengthens the hips
*
Strengthens the legs and ankles
*
Increases flexibility in the
legs
* Improves concentration
*
Improves balance
View an image and a step-by-step instruction of this Yoga pose.
Uttanasana / Standing Forward Bend
Benefits
* Stretches the back of the
legs, the hips and spine
* Strengthens
the legs, thighs, and knees
*
Balances the nervous system,
calms the mind, relieves stress and
mild depression
* Improves
digestion, stimulates the liver and
kidneys
* Relieves tension
in the lower back
View an image and a step-by-step instruction of this Yoga pose.
Utkatasana / Powerful Pose / Chair Pose
Benefits
* Strengthens the muscles of the legs
*
Strengthens the pelvis
*
Strengthens the lower back
*
Stabilizes the knee joints
*
Opens and stretches the abdomen,
diaphragm, and heart
* Stretches
the shoulders
View an image and a step-by-step instruction of the Chair Pose.
Urdhva Mukha Svanasana / Upward Facing Dog Pose
Benefits
* Opens the heart, chest and
lungs
* Stretches your upper back
and the whole front of the body
*
Strengthens wrists, arms,
shoulders, spine
* Can relieve
sciatica, mild depression, and
fatigue
* Can be very therapeutic
for asthma because it stretches the
lungs and chest
* Counteracts bad
posture
View an image and a step-by-step instruction of this Yoga pose.
Upavishta Konasana / Wide-Angle Seated Forward Bend
Benefits
* Stretches the back and the insides
of the legs
* Opens the hips and
back of the body
* Stimulates the
abdominal organs
* Makes you
happy and relaxed!
* Strengthens
the spine
View an image and a step-by-step instruction of this Yoga pose.
Ujjayi is a type of breathing commonly translated as the victorious breath or ocean breath. The back of the throat is slightly constricted to regulate the flow of breath and create heat in the body. This makes the breath audible, similar to soft wind through the trees or gentle waves coming to shore. Ujjayi breath is calming and encourages awareness on the breath.
Thai Massage was created long ago to help relieve the feelings of stuck energy from hours of seated meditation and has since evolved into many lineages, techniques and forms that support mobility of joints, flexibility of muscles and the movement of energy through the various energy lines in the body.
Read more about it in David's article The Sacred Dance of Healing Touch
Tapas is a Sanskrit term that translates as 'discipline' or 'heat'. It is one of the 5 Niyamas or moral behaviours from Patanjali's 8 limbs of yoga. Read more in Understanding the Niyamas - Tapas
Tadasana / Mountain Pose
Benefits
* Helps to strengthen the
legs
* You can easily
identify imbalances in the body
*
Helps easily identify
imbalances in the body: An imbalance
in the body disrupts the flow of
energy (prana), causing muscular and
postural compensation
* Improves
posture
* Prepares the body
for all other standing poses
View an image and a step by step instruction of the Mountain Pose.
One of the most important playlists of teachings about yoga, originating from the sage Patanjali. These writings consist of 196 sutras (aphorisms). The Sutras describe the philosophical basis of yoga. A path to enlightenment.
Supta Padangustasana / Reclining Big
Toe Pose
Benefits
* Stretches the back of the legs, the
hips, and lower spine
* Balances
the nervous system and calms the
mind
* Improves digestion
*
Relieves lower back ache, menstrual
pains, and sciatica
* Restores
energy
* Strengthens the muscles
around the knees
Viewan image and a step-by-step instruction of this Yoga pose.
Sun Salutations or Surya Namaskara are a sequence of asanas (yoga poses) often performed at the beginning of a yoga class to create heat in the body. Different variations of Sun Salutations are practised in Ashtanga yoga, Vinyasa yoga and Hatha yoga classes.
Somatics is a movement therapy, a way of re-educating the way our brain senses and moves the muscles. It is an incredibly subtle but effective way of working with the body.
Watch Lisa Petersen, Somatics teacher, explain in this class So what is Somatics?
The sitting bones or sit bones are the two bones that extend out of the pelvis in your buttocks. If you sit straight on a firm surface and rock forward and backward or from side to side, your sitting bones are the two knobbly bones you feel sticking out.
They are more formally known as your ischial tuberosity.
Sitali is a Pranayama technique that can help to cool the body. It also adds moisture to the system and soothes a Pitta imbalance.
Shala is a Sanskrit word meaning ‘house’ or ‘home’. You'll hear the phrase Yoga Shala used to refer to a yoga studio.
Setu Bandha Sarvangasana / Bridge Pose
Benefits
* Stretches neck, chest, and
spine
* Strengthens legs, upper
back
* Improves digestion
*
Reduces backache and headache
*
Calms the mind, relieves mild
depression
* Can help to open the
sinuses
View an image and a step-by-step instruction of the Bridge Pose.
Savasana or Corpse pose is one of the most important parts of a yoga practice. Spending at least 5 minutes in Savasana after a class is helps assimilate any changes brought on in your practice and allow your nervous system to settle.
Sanskrit is an ancient Indic language of India, in which the Hindu scriptures and classical Indian epic poems are written, it is also the language of Yoga and Ayurveda.
Sama vritti = Equal movement
Sama vritti Ratio or Square Breath is a Pranayamatechnique used to equalise the four components of the breath.
Inhalation (puraka)
Internal
retention (antara-khumbaka)
Exhalation (rechaka)
External
retention (bahya-khumbaka)
The benefits of Sama vritti include:
Refining the breath and awareness of
prana flow
Calming the body
Focusing
the mind helping to remove
distractions making it easier to
concentrate and meditate.
Salamba Sirsasana / Supported Headstand
Benefits
* Draws fresh blood into the
upper body while stimulating
drainage and circulation to
the legs
* When properly
practiced, effectively counters
upper back and neck problems
*
Quiets the mind and so
prepares you for meditation
*
Strengthens the arms, legs and
back
* Strengthens the core
*
Heats up the upper back;
you can do headstand as a
preparation for back bends
*
Relieves mild
depression
View an image and
a step-by-step instruction of this Yoga
pose.
Salamba Sarvangasana / Supported Shoulderstand Pose
Benefits
- Queen of the Yoga-asanas
- Stretches the shoulders and neck
- Cooling, calming, quiets the nervous system
- Reduces fluid retention in the legs and feet
- Regulates and normalizes elimination
- Nourishes the thyroid and parathyroid with blood
- Reduces fatigue and can help improve sleep
- Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Salabhasana / Locust Pose
Benefits
* Strengthens the back muscles
*
Stretches the front of the body
*
Improves stamina
* Opens the
chest
* Stimulates abdominal
organs
View an image and a step-by-step instruction of this Yoga pose.
Your sacrum is a triangular shaped bone situated at the base of your spine. It is formed of five sacral vertebrae which fuse in early adult life. Attached to the bottom of it is your tailbone, or coccyx. The sacroiliac joints connect the sacrum to the hip bones (ilium) at either side.
The quadriceps or quads is the large muscle group at the front of your thigh made up of four muscles.
Purvottanasana / Upward Plank Pose
Benefits
- Stretches the front of the shoulders, the chest and the front of the ankles
- Strengthens the arms, core, legs and back
- Excellent counterpose for chaturanga dandasana
View an image and a step-by-step description of this Yoga pose.
Prithvi is a Sanskrit term and means earth. Earth is part of the five elements, of which the physical universe is composed off. Earth in our body represents everything that is dense and solid. Think of bones, teeth, muscles and fat. Earth is related to the sense of smell.
Prasarita Padottanasana D / Wide-Legged Forward Bend D
Benefits
* Stretches the back and inside of
the legs
* Opens the hips
*
Stretches the spine
* Grounds you
and calms the mind
* Can relieve
mild backache
View an image and a step-by-step instruction of this Yoga pose.
Prasarita Padottanasana C / Wide-Legged Forward Bend C
Benefits
- Stretches the back and inside of the legsOpens the hips
- Stretches the spine, shoulders and chest
- Grounds and calms the mind
- Can relieve mild backache
View an image and a step-by-step description of this Yoga pose.
Prasarita Padottanasana / Wide-Legged Forward Bend
Benefits
* Stretches the back and inside of
the legs
* Opens the hips
*
Stretches the spine
* Grounds and
calms the mind
* Can relieve mild
backache
View an image and a step-by-step instruction of this Yoga pose.
“Prana” is our life force or chi. Pranayama techniques are breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy.
Prana is the life energy or life force in all living things. It is called Chi or Qi in Eastern traditions.
Power Yoga is a style of yoga. It is a dynamic and physically challenging practice that can be used as a “work-out". Read more in What is Power Yoga?
Patanjali was a 2nd / 3rd BCE sage said to have compiled the Yoga Sutras, a guide or ‘instruction manual on how to live in order to advance along a spiritual path towards enlightenment.
Paschimottanasana / Seated Forward Bend
Benefits :
* Stretches the spine, hamstrings,
and shoulders
* Calms the mind,
prepares it for meditation
*
Relieves mild depression
*
Stimulates internal organs like
ovaries and uterus, liver, and
kidneys
* Good for digestion
*
Therapeutic for high blood pressure,
insomnia, and sinusitis
View an image and a step-by-step instruction of the Seated Forward Bend.
Parivrtta Trikonasana / Revolved Triangle Pose
Benefits
- Improves balance
- Strengthens and stretches the legs, hips, spine, chest and upper back
- Stimulates abdominal organs, and detoxes them
- Relieves back pain
View an image and a step-by-step description of this Yoga pose.
Padanghustasana / Foot to Fingers Forward Bend
Benefits
* Stretches the back of the legs, the
hips and spine
* Balances the
nervous system and calms the
mind
* Improves digestion
*
Relieves tension in the lower
back
* Restores your energy
View an image and a step-by-step instruction of this Yoga pose.
Niyamas are the second limb of the 'Eight Limbs of Yoga' originating from the ancient Indian philosophical text, ‘The Yoga Sutras of Patanjali’. The Niyamas refers to duties directed towards ourselves - inner observances.
Read more about the 5 Niyamas
Navasana / Boat Pose
Benefits
* Improves core strength
*
Strengthens the hip flexors and
spine
* Helps to relieve
stress
* Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Nauli Kriya is a yogic cleansing exercise. Nauli cleanses the internal organs and tones the abdominal region via a side-to-side rolling motion of the abdominal muscles. For Andrew's take on this read his article Nauli Kryia, my explanation and practice
Natarajasana / Lord of the Dance Pose
Benefits
- Strengthens the ankles, legs, core, and arms.
- Stretches the chest, shoulders, groin, and abdomen.
- Improves balance and concentration.
View an image and a step-by-step description of this Yoga pose.
Namaste is an Indian greeting. It means 'the higher consciousness in me greets the higher consciousness in you'. “Nama” in Sanskrit means “bow” in English, “as” means “I” and “te” means “you.”
The greeting is performed by bringing your palms together in front of your heart, bowing your head a little and closing your eyes if you like. It is also performed by bringing your palms together in front of your forehead. You can say Namaste with the hand gesture.
It is common to start and end a yoga class with Namaste, performed with your hands in front of your heart. It is a nice way to set the tone at the beginning of the class; for a moment, you acknowledge the existence of something much bigger than you, which you can call the divine if you like.
At the end of a yoga class, Namaste is a nice way to express gratitude.
Nadis are the energy channels or meridians through which prana or ‘life force’ flows. Pranayama uses the breath to direct and expand the flow of prana in our energy channels - the nadis.
Learn more: Pranayama - the benefits
Mudra are gestures - usually hand positions - used to aid concentration, focus and connection to yourself during your meditation and asana practice. The most common are Anjali Mudra - pressing palms together at the heart in a prayer position and Jnana (pronounced nyah-nah) - forefinger and thumb touching to form a circle, the other three fingers stretching away, often used during seated meditation and pranayama with the back of the hand resting on the knee or thigh.Read more in An introduction to mudras
Chandra Namaskar or Moon Salutation is a sequence of asanas. Like Sun Salutations, Moon Salutations can be included as part of a longer class, or practised by themselves as a restorative sequence to cool and soothe the body. The meditative, calming quality of the poses helps to form a stronger connection to the breath, preparing the body and the mind for a restful night’s sleep. Sun Salutations are associated with Yang while Moon salutations are associated with Yin qualities. Read more Chandra Namaskar Moon Salutations
Monkey mind describes a mind that jumps from one thought to another, like a monkey jumps from one branch to another.
During yoga and meditation, you aim to calm the mind, or 'tame the monkey mind'.
Modifications are variations of yoga
poses to make them suitable for your
body. Not all poses are suitable or
available to everyone. This can be
due to lots of different reasons
including bone structure, body
proportions, degree of flexibility,
injury, pregnancy or trauma. Every
body is different, and what works
for one person might not work for
another.
You can use yoga blocks
or straps to modify a pose, or just
do a simpler version of the pose.
Take, for example, sitting on the floor with your legs stretched out in front of you. It is not possible for everybody to sit like this with a straight back. If you cannot, the pose will have to be modified. You are better off sitting on a block to raise your hips so that you can straighten your back, rather than compromising your posture.
Midline is a term frequently used in yoga to refer to the centre line of the body. It is used to bring awareness to an imagined line running down one’s centre -a vertical axis that runs down the spine, the pelvis, and down between the legs into the ground- that can increase stability and support.
In meditation we practise being fully aware of our actions, thoughts, feelings, and emotions. Meditation teaches us to stay in this present moment. Meditation is usually practised in a seated position with the eyes closed although movements can also have meditative qualities. There are different traditions of meditation but most include a focus on stilling the mind (not necessarily emptying the mind) and being present in the 'now'.
A mantra is a word, sound or phrase repeated either out loud (chanting) or in the mind - said to increase concentration while meditating.
Read more in Mantra and vibration
Malas comes from Tantric yoga scriptures. We all have moments in our lives when we feel connected and we have moments in our lives when we feel separate, different, disconnected. This experience of differentiation comes from a power called Maya which operates via The Three Malas
Mala beads are a string of beads used in meditation. They can be used for counting repetitions of mantras or rounds of breaths.
Krounchasana / Heron Pose
Benefits:
- Stretches the top of the bent leg's thigh, ankle and shin
- Stretches the back of the straight leg, including the Achilles tendon
- Stimulates the abdominal organs and the heart
- Relieves flatulence
View an image and a step-by-step instruction of this Yoga pose.
Janu Sirsasana / Head to Knee Pose
Benefits
* Calms the mind and is therapeutic
for mild depression
* Stimulates
digestion
* Stretches the hips,
back of the body and groins
*
Relieves menstrual discomfort,
headache, anxiety and fatigue
*
Relieves insomnia and high blood
pressure
* Stimulates the kidneys
and liver
View an image and a step by step instruction of this Yoga pose.
Jala means water and is part of the five elements, of which the physical universe is composed off. Water relates to all the fluids/ liquids in our body, such as urine, plasma and lymph. Its sense organ is the tongue.
Inversions are a classification of a group of yoga poses / asanas where the head is lower than the heart. Inversions include shoulderstands, headstands, handstands and forearm balances. To find out more about Inversions read this article All about Yoga Inversions"
High Chaturanga / Plank Pose
Benefits
* Strengthens upper body, arms,
wrist, spine
* When done
correctly; strengthens abdomen,
core, legs
* Prepares the body
for more challenging arm balances
View an image and a step by step instruction of this Yoga pose.
The term heart centre refers to the centre of the chest. You'll hear the term in yoga classes - for example "Bring your palms together in front of your heart centre". It can also be used to describe the location of the heart chakra - Anahata.
Hatha Yoga is known as the Yoga for the physical body. In Sanskrit, “Ha” represents sun and “tha” represents moon, alluding to the opposites in our lives, such as yin and yang, light and dark, hard and soft, vigorous and gentle.
Hatha Yoga is about finding balance. Through working with the physical body, releasing tensions and traumas stored in the body, you create space in yourself and, through that space and balance, the opportunity for spiritual growth.
The foundation in a yoga pose is what is in contact with the floor. If a house is built on a poor foundation, it will be out of alignment, with crooked floors, cracked walls and a sagging roof. It is the same with yoga.
In a yoga pose, when the foundation is strong and solid, the rest of your body will be safe and properly aligned. It will also feel lighter, since you need less muscle energy to maintain the pose.
When the foundation isn’t right - for example, if your ankles and arches collapse in the Mountain Pose -everything above them will be at risk. In this case, the knees, the hips and the spine will all be affected.
So, the first thing to check in a pose is your foundation.
Expansion on a spiritual level means
that you have let go of enough
unconscious contraction to be
present to the here and now.
To
find out more about the concept of
Expansion read our article What
is Expansion"
Drishti is the point of focus of the eyes during your yoga asana practice. It is meant to focus the mind and to prevent distractions; to keep your eyes from wandering around the room. During your yoga practice it helps to bring your awareness inward rather than outward. There are different drishti points: for example in Downward Facing Dog we gaze at the navel centre, in Upward Facing Dog Pose we gaze at the third eye centre.
You can compare Dhyana with meditation or contemplation. It means consciousness of being. You are not conscious of the act of meditation anymore; you are just aware that you are, and you have become one with the object of meditation. The duality in experiencing is gone.
Dharana can be translated as “holding,” “concentration,” or “one pointed focus.” Dharana is the first step in meditation. You concentrate deeply, with single, pointed focus on an object, keeping the mind steady without wavering. You are yourself consious of the act of meditation.
Dandasana / Staff Pose
Benefits
* Strengthens the quads
* Improves
core stability
* Strengthens the
muscles of the back
View an image and a step-by-step instruction of this Yoga Pose.
Chakras are referred to as energy centres or wheels of energies in the body. They are located between the base of the spine and the crown of the head. It is said that we have seven chakras. How we feel and where we are in life (mind, body, and spirit) is reflected in these energy centres, and the other way around. So keeping the chakras balanced has a positive effect on our well-being.
Bhujangasana / Cobra Pose.
Benefits
* Strengthens legs, upper back, arms,
and shoulders
* Stretches the
front of the body
* Energizes
*
Relieves mild depression
View an image and a step-by-step description of this Yoga Pose.
Bhakti Yoga is the yoga of devotion and love. First mentioned in The Bhagavad Gita around 300BC, the word Bhakti comes from the root word ‘Bhaj’, of which the essence is ‘to share’. This form of yoga is based upon the heart, love and devotion towards a chosen deity (Ishta Devata). Dedicating all actions towards a deity or ‘God’ is an intrinsic part of Bhakti yoga.
Mantra chanting is a key practice of Bhakti yoga.
Bandhas are internal muscular ‘locks’ that, when engaged, support the toning and lifting of strategic areas of the body. Essentially, bandhas are engaged to gain control and lock your energy - prana, being life force - the way you want. The locks are employed to attain control of your energy system, and to direct this energy to the parts of your body where you desire it to go and whatever action you want to perform. The 4 major bandhas are:
- Mula Bandha - the root lock
- Jalandhara Bandha - the throat lock
- Uddiyana Bandha - lifting of the diaphragm lock
- Maha Bandha - all three locks at the same time
Read more about the bandhas in yoga practice
Baddha Konasana / Bound Angle Pose or Butterfly Pose.
Benefits
- Helps in opening your hips
- Stretches groins, inner thighs and ankles
- Uplifts mood
- Stimulates abdominal organs
- Beneficial for menstrual pains
- Stimulates the circulation in the pelvic area
- You can stay in this pose anywhere between 1-5 minutes
- To come out you lift your knees and straighten you legs again
View an image and a step-by-step description of this this Yoga Pose.
Backbends are a classification of yoga poses that work on opening the front body including the hip flexors. For most people they are usually strengthening and invigorating poses.
To find out more about Backbends read All About Backbends"
Asteya is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Asteya refers to non-stealing.
Ashtanga Vinyasa Yoga has become popular in the West through Sri K. Pattabhi Jois. This form of Yoga is very physical and athletic and originally developed for prepubescent boys in India. It is a prescribed series of asanas linked with the breath. There are different series, for beginners up through very advanced students. Practiced diligently, this form of Yoga will strengthen, stretch, and cleanse the body, mind, and spirit.
Read more about Ashtanga here
An ashram is usually a secluded place or retreat. In an ashram people traditionally take part in spiritual practices like yoga and meditation. The spiritual teacher / leader is often called the "Guru".
Asanas are yoga poses or postures. What we think of as a 'yoga class' will usually be an asana class. Asana is just one aspect of yoga. Besides stretching and strengthening the body, asanas open the energy channels and bring about balance in body and mind.
Ardha Bhekasana / Half Frog Pose
Benefits
- Releases the thigh muscles, quadriceps
- Increases the flexibility in the back
- Opens the chest and shoulders
- Stimulates energy
- Prepares the body for back bending
Click to see an image and a
step-by-step description of this Yoga
pose.
Aparigraha is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Aparigraha translates to non-grasping, non-possessiveness, non-holding through the senses, non-greed, non-indulgence, non-acquisitiveness.
There are three main anatomical planes in the body. These are flat plates or surfaces that divide up the body. Movements can be described as taking place in one of these planes, or in parallel with them. They are the Saggital, Coronal and Transverse Planes.
Akasha means ether or space and is part of the five elements, of which the physical universe is composed off. It is the subtlest in the material world. You can see it as the background, the space in/against which everything else becomes perceptible. Akasha is related to the sense of hearing.
Ahimsa is the first of the Yamas
(moral codes) of Patanjali's 8 limbs
of yoga. It means non-violence or
non-harming. Ahimsa applies to
physical violence but also applies
to causing harm through words and
thoughts. It means to do no
harm to yourself, others and the
environment.
Read more our
article on Ahimsa
Ahamkara is a Sanskrit word. Aham means "self" or "I" and Kara means "making" or "to do". So you could say Ahamkara is the "I maker". It is active when the mind has identified itself with an external object or thing. Like 'I am my car', or 'I am what I believe in'. It creates an illusion.
Agni is the Sanskrit word for fire. Agni is part of the five elements, of which the physical universe is composed of. Fire is related to the transformational force and used in yoga it usually refers to the the digestive fire. Fire burns; it changes one thing into another. Think of the metabolism of food, thoughts and breath. A healthy digestive system, a healthy 'change engine', enhances your yoga practice greatly. The sense organ of Agni is the eyes.
Advaita means nondual or "not two." It is the teaching found in the Upanishads that reality is one.
Adho Mukha Svanasana / Downward Facing Dog Pose
Benefits
- Strengthens the upper body, arms, shoulders, chest and legs
- Stretches chest, shoulders
- Stretches the whole back of the body, ankles, calves, hamstrings and spine
- Calms the mind
- Energizes the body overall
Please find an image and a step-by-step description of the Downward Facing Dog Pose.
A
Asteya is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Asteya refers to non-stealing.
Ashtanga Vinyasa Yoga has become popular in the West through Sri K. Pattabhi Jois. This form of Yoga is very physical and athletic and originally developed for prepubescent boys in India. It is a prescribed series of asanas linked with the breath. There are different series, for beginners up through very advanced students. Practiced diligently, this form of Yoga will strengthen, stretch, and cleanse the body, mind, and spirit.
Read more about Ashtanga here
An ashram is usually a secluded place or retreat. In an ashram people traditionally take part in spiritual practices like yoga and meditation. The spiritual teacher / leader is often called the "Guru".
Asanas are yoga poses or postures. What we think of as a 'yoga class' will usually be an asana class. Asana is just one aspect of yoga. Besides stretching and strengthening the body, asanas open the energy channels and bring about balance in body and mind.
Ardha Bhekasana / Half Frog Pose
Benefits
- Releases the thigh muscles, quadriceps
- Increases the flexibility in the back
- Opens the chest and shoulders
- Stimulates energy
- Prepares the body for back bending
Click to see an image and a
step-by-step description of this Yoga
pose.
Aparigraha is one of the five Yamas or moral observances, which are part of Patanjali's 8 Limbs of Yoga. Aparigraha translates to non-grasping, non-possessiveness, non-holding through the senses, non-greed, non-indulgence, non-acquisitiveness.
There are three main anatomical planes in the body. These are flat plates or surfaces that divide up the body. Movements can be described as taking place in one of these planes, or in parallel with them. They are the Saggital, Coronal and Transverse Planes.
Akasha means ether or space and is part of the five elements, of which the physical universe is composed off. It is the subtlest in the material world. You can see it as the background, the space in/against which everything else becomes perceptible. Akasha is related to the sense of hearing.
Ahimsa is the first of the Yamas (moral
codes) of Patanjali's 8 limbs of yoga. It
means non-violence or non-harming. Ahimsa applies
to physical violence but also applies to
causing harm through words and thoughts. It
means to do no harm to yourself, others and
the environment.
Read more our
article on Ahimsa
Ahamkara is a Sanskrit word. Aham means "self" or "I" and Kara means "making" or "to do". So you could say Ahamkara is the "I maker". It is active when the mind has identified itself with an external object or thing. Like 'I am my car', or 'I am what I believe in'. It creates an illusion.
Agni is the Sanskrit word for fire. Agni is part of the five elements, of which the physical universe is composed of. Fire is related to the transformational force and used in yoga it usually refers to the the digestive fire. Fire burns; it changes one thing into another. Think of the metabolism of food, thoughts and breath. A healthy digestive system, a healthy 'change engine', enhances your yoga practice greatly. The sense organ of Agni is the eyes.
Advaita means nondual or "not two." It is the teaching found in the Upanishads that reality is one.
Adho Mukha Svanasana / Downward Facing Dog Pose
Benefits
- Strengthens the upper body, arms, shoulders, chest and legs
- Stretches chest, shoulders
- Stretches the whole back of the body, ankles, calves, hamstrings and spine
- Calms the mind
- Energizes the body overall
Please find an image and a step-by-step description of the Downward Facing Dog Pose.
B
Bhujangasana / Cobra Pose.
Benefits
* Strengthens legs, upper back, arms, and
shoulders
* Stretches the front of the
body
* Energizes
* Relieves mild
depression
View an image and a step-by-step description of this Yoga Pose.
Bhakti Yoga is the yoga of devotion and love. First mentioned in The Bhagavad Gita around 300BC, the word Bhakti comes from the root word ‘Bhaj’, of which the essence is ‘to share’. This form of yoga is based upon the heart, love and devotion towards a chosen deity (Ishta Devata). Dedicating all actions towards a deity or ‘God’ is an intrinsic part of Bhakti yoga.
Mantra chanting is a key practice of Bhakti yoga.
Bandhas are internal muscular ‘locks’ that, when engaged, support the toning and lifting of strategic areas of the body. Essentially, bandhas are engaged to gain control and lock your energy - prana, being life force - the way you want. The locks are employed to attain control of your energy system, and to direct this energy to the parts of your body where you desire it to go and whatever action you want to perform. The 4 major bandhas are:
- Mula Bandha - the root lock
- Jalandhara Bandha - the throat lock
- Uddiyana Bandha - lifting of the diaphragm lock
- Maha Bandha - all three locks at the same time
Read more about the bandhas in yoga practice
Baddha Konasana / Bound Angle Pose or Butterfly Pose.
Benefits
- Helps in opening your hips
- Stretches groins, inner thighs and ankles
- Uplifts mood
- Stimulates abdominal organs
- Beneficial for menstrual pains
- Stimulates the circulation in the pelvic area
- You can stay in this pose anywhere between 1-5 minutes
- To come out you lift your knees and straighten you legs again
View an image and a step-by-step description of this this Yoga Pose.
Backbends are a classification of yoga poses that work on opening the front body including the hip flexors. For most people they are usually strengthening and invigorating poses.
To find out more about Backbends read All About Backbends"
C
Chakras are referred to as energy centres or wheels of energies in the body. They are located between the base of the spine and the crown of the head. It is said that we have seven chakras. How we feel and where we are in life (mind, body, and spirit) is reflected in these energy centres, and the other way around. So keeping the chakras balanced has a positive effect on our well-being.
D
Drishti is the point of focus of the eyes during your yoga asana practice. It is meant to focus the mind and to prevent distractions; to keep your eyes from wandering around the room. During your yoga practice it helps to bring your awareness inward rather than outward. There are different drishti points: for example in Downward Facing Dog we gaze at the navel centre, in Upward Facing Dog Pose we gaze at the third eye centre.
You can compare Dhyana with meditation or contemplation. It means consciousness of being. You are not conscious of the act of meditation anymore; you are just aware that you are, and you have become one with the object of meditation. The duality in experiencing is gone.
Dharana can be translated as “holding,” “concentration,” or “one pointed focus.” Dharana is the first step in meditation. You concentrate deeply, with single, pointed focus on an object, keeping the mind steady without wavering. You are yourself consious of the act of meditation.
Dandasana / Staff Pose
Benefits
* Strengthens the quads
* Improves core
stability
* Strengthens the muscles of
the back
View an image and a step-by-step instruction of this Yoga Pose.
E
Expansion on a spiritual level means that you
have let go of enough unconscious
contraction to be present to the here and
now.
To find out more about the concept
of Expansion read our article What
is Expansion"
F
The foundation in a yoga pose is what is in contact with the floor. If a house is built on a poor foundation, it will be out of alignment, with crooked floors, cracked walls and a sagging roof. It is the same with yoga.
In a yoga pose, when the foundation is strong and solid, the rest of your body will be safe and properly aligned. It will also feel lighter, since you need less muscle energy to maintain the pose.
When the foundation isn’t right - for example, if your ankles and arches collapse in the Mountain Pose -everything above them will be at risk. In this case, the knees, the hips and the spine will all be affected.
So, the first thing to check in a pose is your foundation.
H
High Chaturanga / Plank Pose
Benefits
* Strengthens upper body, arms, wrist,
spine
* When done correctly; strengthens
abdomen, core, legs
* Prepares the body
for more challenging arm balances
View an image and a step by step instruction of this Yoga pose.
The term heart centre refers to the centre of the chest. You'll hear the term in yoga classes - for example "Bring your palms together in front of your heart centre". It can also be used to describe the location of the heart chakra - Anahata.
Hatha Yoga is known as the Yoga for the physical body. In Sanskrit, “Ha” represents sun and “tha” represents moon, alluding to the opposites in our lives, such as yin and yang, light and dark, hard and soft, vigorous and gentle.
Hatha Yoga is about finding balance. Through working with the physical body, releasing tensions and traumas stored in the body, you create space in yourself and, through that space and balance, the opportunity for spiritual growth.
I
Inversions are a classification of a group of yoga poses / asanas where the head is lower than the heart. Inversions include shoulderstands, headstands, handstands and forearm balances. To find out more about Inversions read this article All about Yoga Inversions"
J
Janu Sirsasana / Head to Knee Pose
Benefits
* Calms the mind and is therapeutic for mild
depression
* Stimulates digestion
*
Stretches the hips, back of the body and
groins
* Relieves menstrual discomfort,
headache, anxiety and fatigue
* Relieves
insomnia and high blood pressure
*
Stimulates the kidneys and liver
View an image and a step by step instruction of this Yoga pose.
Jala means water and is part of the five elements, of which the physical universe is composed off. Water relates to all the fluids/ liquids in our body, such as urine, plasma and lymph. Its sense organ is the tongue.
K
Krounchasana / Heron Pose
Benefits:
- Stretches the top of the bent leg's thigh, ankle and shin
- Stretches the back of the straight leg, including the Achilles tendon
- Stimulates the abdominal organs and the heart
- Relieves flatulence
View an image and a step-by-step instruction of this Yoga pose.
M
Mudra are gestures - usually hand positions - used to aid concentration, focus and connection to yourself during your meditation and asana practice. The most common are Anjali Mudra - pressing palms together at the heart in a prayer position and Jnana (pronounced nyah-nah) - forefinger and thumb touching to form a circle, the other three fingers stretching away, often used during seated meditation and pranayama with the back of the hand resting on the knee or thigh.Read more in An introduction to mudras
Chandra Namaskar or Moon Salutation is a sequence of asanas. Like Sun Salutations, Moon Salutations can be included as part of a longer class, or practised by themselves as a restorative sequence to cool and soothe the body. The meditative, calming quality of the poses helps to form a stronger connection to the breath, preparing the body and the mind for a restful night’s sleep. Sun Salutations are associated with Yang while Moon salutations are associated with Yin qualities. Read more Chandra Namaskar Moon Salutations
Monkey mind describes a mind that jumps from one thought to another, like a monkey jumps from one branch to another.
During yoga and meditation, you aim to calm the mind, or 'tame the monkey mind'.
Modifications are variations of yoga poses to
make them suitable for your body. Not all
poses are suitable or available to everyone.
This can be due to lots of different reasons
including bone structure, body proportions,
degree of flexibility, injury, pregnancy or
trauma. Every body is different, and what
works for one person might not work for
another.
You can use yoga blocks or
straps to modify a pose, or just do a
simpler version of the pose.
Take, for example, sitting on the floor with your legs stretched out in front of you. It is not possible for everybody to sit like this with a straight back. If you cannot, the pose will have to be modified. You are better off sitting on a block to raise your hips so that you can straighten your back, rather than compromising your posture.
Midline is a term frequently used in yoga to refer to the centre line of the body. It is used to bring awareness to an imagined line running down one’s centre -a vertical axis that runs down the spine, the pelvis, and down between the legs into the ground- that can increase stability and support.
In meditation we practise being fully aware of our actions, thoughts, feelings, and emotions. Meditation teaches us to stay in this present moment. Meditation is usually practised in a seated position with the eyes closed although movements can also have meditative qualities. There are different traditions of meditation but most include a focus on stilling the mind (not necessarily emptying the mind) and being present in the 'now'.
A mantra is a word, sound or phrase repeated either out loud (chanting) or in the mind - said to increase concentration while meditating.
Read more in Mantra and vibration
Malas comes from Tantric yoga scriptures. We all have moments in our lives when we feel connected and we have moments in our lives when we feel separate, different, disconnected. This experience of differentiation comes from a power called Maya which operates via The Three Malas
Mala beads are a string of beads used in meditation. They can be used for counting repetitions of mantras or rounds of breaths.
N
Niyamas are the second limb of the 'Eight Limbs of Yoga' originating from the ancient Indian philosophical text, ‘The Yoga Sutras of Patanjali’. The Niyamas refers to duties directed towards ourselves - inner observances.
Read more about the 5 Niyamas
Navasana / Boat Pose
Benefits
* Improves core strength
* Strengthens the
hip flexors and spine
* Helps to relieve
stress
* Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Nauli Kriya is a yogic cleansing exercise. Nauli cleanses the internal organs and tones the abdominal region via a side-to-side rolling motion of the abdominal muscles. For Andrew's take on this read his article Nauli Kryia, my explanation and practice
Natarajasana / Lord of the Dance Pose
Benefits
- Strengthens the ankles, legs, core, and arms.
- Stretches the chest, shoulders, groin, and abdomen.
- Improves balance and concentration.
View an image and a step-by-step description of this Yoga pose.
Namaste is an Indian greeting. It means 'the higher consciousness in me greets the higher consciousness in you'. “Nama” in Sanskrit means “bow” in English, “as” means “I” and “te” means “you.”
The greeting is performed by bringing your palms together in front of your heart, bowing your head a little and closing your eyes if you like. It is also performed by bringing your palms together in front of your forehead. You can say Namaste with the hand gesture.
It is common to start and end a yoga class with Namaste, performed with your hands in front of your heart. It is a nice way to set the tone at the beginning of the class; for a moment, you acknowledge the existence of something much bigger than you, which you can call the divine if you like.
At the end of a yoga class, Namaste is a nice way to express gratitude.
Nadis are the energy channels or meridians through which prana or ‘life force’ flows. Pranayama uses the breath to direct and expand the flow of prana in our energy channels - the nadis.
Learn more: Pranayama - the benefits
P
Purvottanasana / Upward Plank Pose
Benefits
- Stretches the front of the shoulders, the chest and the front of the ankles
- Strengthens the arms, core, legs and back
- Excellent counterpose for chaturanga dandasana
View an image and a step-by-step description of this Yoga pose.
Prithvi is a Sanskrit term and means earth. Earth is part of the five elements, of which the physical universe is composed off. Earth in our body represents everything that is dense and solid. Think of bones, teeth, muscles and fat. Earth is related to the sense of smell.
Prasarita Padottanasana D / Wide-Legged Forward Bend D
Benefits
* Stretches the back and inside of the
legs
* Opens the hips
* Stretches the
spine
* Grounds you and calms the
mind
* Can relieve mild backache
View an image and a step-by-step instruction of this Yoga pose.
Prasarita Padottanasana C / Wide-Legged Forward Bend C
Benefits
- Stretches the back and inside of the legsOpens the hips
- Stretches the spine, shoulders and chest
- Grounds and calms the mind
- Can relieve mild backache
View an image and a step-by-step description of this Yoga pose.
Prasarita Padottanasana / Wide-Legged Forward Bend
Benefits
* Stretches the back and inside of the
legs
* Opens the hips
* Stretches the
spine
* Grounds and calms the mind
*
Can relieve mild backache
View an image and a step-by-step instruction of this Yoga pose.
“Prana” is our life force or chi. Pranayama techniques are breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy.
Prana is the life energy or life force in all living things. It is called Chi or Qi in Eastern traditions.
Power Yoga is a style of yoga. It is a dynamic and physically challenging practice that can be used as a “work-out". Read more in What is Power Yoga?
Patanjali was a 2nd / 3rd BCE sage said to have compiled the Yoga Sutras, a guide or ‘instruction manual on how to live in order to advance along a spiritual path towards enlightenment.
Paschimottanasana / Seated Forward Bend
Benefits :
* Stretches the spine, hamstrings, and
shoulders
* Calms the mind, prepares it
for meditation
* Relieves mild depression
*
Stimulates internal organs like ovaries and
uterus, liver, and kidneys
* Good for
digestion
* Therapeutic for high blood
pressure, insomnia, and sinusitis
View an image and a step-by-step instruction of the Seated Forward Bend.
Parivrtta Trikonasana / Revolved Triangle Pose
Benefits
- Improves balance
- Strengthens and stretches the legs, hips, spine, chest and upper back
- Stimulates abdominal organs, and detoxes them
- Relieves back pain
View an image and a step-by-step description of this Yoga pose.
Padanghustasana / Foot to Fingers Forward Bend
Benefits
* Stretches the back of the legs, the hips
and spine
* Balances the nervous system
and calms the mind
* Improves
digestion
* Relieves tension in the lower
back
* Restores your energy
View an image and a step-by-step instruction of this Yoga pose.
Q
The quadriceps or quads is the large muscle group at the front of your thigh made up of four muscles.
S
One of the most important playlists of teachings about yoga, originating from the sage Patanjali. These writings consist of 196 sutras (aphorisms). The Sutras describe the philosophical basis of yoga. A path to enlightenment.
Supta Padangustasana / Reclining Big Toe Pose
Benefits
* Stretches the back of the legs, the hips,
and lower spine
* Balances the nervous
system and calms the mind
* Improves
digestion
* Relieves lower back ache,
menstrual pains, and sciatica
* Restores
energy
* Strengthens the muscles around
the knees
Viewan image and a step-by-step instruction of this Yoga pose.
Sun Salutations or Surya Namaskara are a sequence of asanas (yoga poses) often performed at the beginning of a yoga class to create heat in the body. Different variations of Sun Salutations are practised in Ashtanga yoga, Vinyasa yoga and Hatha yoga classes.
Somatics is a movement therapy, a way of re-educating the way our brain senses and moves the muscles. It is an incredibly subtle but effective way of working with the body.
Watch Lisa Petersen, Somatics teacher, explain in this class So what is Somatics?
The sitting bones or sit bones are the two bones that extend out of the pelvis in your buttocks. If you sit straight on a firm surface and rock forward and backward or from side to side, your sitting bones are the two knobbly bones you feel sticking out.
They are more formally known as your ischial tuberosity.
Sitali is a Pranayama technique that can help to cool the body. It also adds moisture to the system and soothes a Pitta imbalance.
Shala is a Sanskrit word meaning ‘house’ or ‘home’. You'll hear the phrase Yoga Shala used to refer to a yoga studio.
Setu Bandha Sarvangasana / Bridge Pose
Benefits
* Stretches neck, chest, and spine
*
Strengthens legs, upper back
* Improves
digestion
* Reduces backache and headache
*
Calms the mind, relieves mild depression
*
Can help to open the sinuses
View an image and a step-by-step instruction of the Bridge Pose.
Savasana or Corpse pose is one of the most important parts of a yoga practice. Spending at least 5 minutes in Savasana after a class is helps assimilate any changes brought on in your practice and allow your nervous system to settle.
Sanskrit is an ancient Indic language of India, in which the Hindu scriptures and classical Indian epic poems are written, it is also the language of Yoga and Ayurveda.
Sama vritti = Equal movement
Sama vritti Ratio or Square Breath is a Pranayamatechnique used to equalise the four components of the breath.
Inhalation (puraka)
Internal
retention (antara-khumbaka)
Exhalation (rechaka)
External
retention (bahya-khumbaka)
The benefits of Sama vritti include:
Refining the breath and awareness of prana
flow
Calming the body
Focusing
the mind helping to remove distractions
making it easier to concentrate and
meditate.
Salamba Sirsasana / Supported Headstand
Benefits
* Draws fresh blood into the upper body
while stimulating drainage and circulation
to the legs
* When properly
practiced, effectively counters upper back
and neck problems
* Quiets the mind
and so prepares you for meditation
*
Strengthens the arms, legs and
back
* Strengthens the core
* Heats
up the upper back; you can do
headstand as a preparation for back bends
*
Relieves mild depression
View
an image and a step-by-step instruction of
this Yoga
pose.
Salamba Sarvangasana / Supported Shoulderstand Pose
Benefits
- Queen of the Yoga-asanas
- Stretches the shoulders and neck
- Cooling, calming, quiets the nervous system
- Reduces fluid retention in the legs and feet
- Regulates and normalizes elimination
- Nourishes the thyroid and parathyroid with blood
- Reduces fatigue and can help improve sleep
- Improves digestion
View an image and a step-by-step instruction of this Yoga pose.
Salabhasana / Locust Pose
Benefits
* Strengthens the back muscles
* Stretches
the front of the body
* Improves
stamina
* Opens the chest
* Stimulates
abdominal organs
View an image and a step-by-step instruction of this Yoga pose.
Your sacrum is a triangular shaped bone situated at the base of your spine. It is formed of five sacral vertebrae which fuse in early adult life. Attached to the bottom of it is your tailbone, or coccyx. The sacroiliac joints connect the sacrum to the hip bones (ilium) at either side.
T
Thai Massage was created long ago to help relieve the feelings of stuck energy from hours of seated meditation and has since evolved into many lineages, techniques and forms that support mobility of joints, flexibility of muscles and the movement of energy through the various energy lines in the body.
Read more about it in David's article The Sacred Dance of Healing Touch
Tapas is a Sanskrit term that translates as 'discipline' or 'heat'. It is one of the 5 Niyamas or moral behaviours from Patanjali's 8 limbs of yoga. Read more in Understanding the Niyamas - Tapas
Tadasana / Mountain Pose
Benefits
* Helps to strengthen the legs
*
You can easily identify imbalances in
the body
* Helps easily identify
imbalances in the body: An imbalance in the
body disrupts the flow of energy (prana),
causing muscular and postural
compensation
* Improves posture
*
Prepares the body for all other
standing poses
View an image and a step by step instruction of the Mountain Pose.
U
Utthita Trikonasana / Extended Triangle Pose
Benefits
* Strengthens the legs and back
*
Stretches inner thighs, hamstrings,
calves, spine, shoulders, chest, and opens
hips
* Helps to relieve back
pain
* Energize, balances and
focuses you
View an image and a step-by-step instruction of this Yoga pose.
Utthita Parsvakonasana / Extended Side Angle Pose
Benefits
* Opens the hip joints, stretches the
groins
* Releases the shoulders and
neck
* Trims the waist
* Strengthens
and stretches the legs, ankles and knees
*
Opens the chest and lungs and increases
stamina
Viewr an image and a step-by-step instruction of this Yoga pose.
Utthita Hasta Padangustasana / Extended Hand to Big Toe Pose
Benefits
* Opens and strengthens the hips
*
Strengthens the legs and ankles
*
Increases flexibility in the legs
*
Improves concentration
* Improves balance
View an image and a step-by-step instruction of this Yoga pose.
Uttanasana / Standing Forward Bend
Benefits
* Stretches the back of the legs, the
hips and spine
* Strengthens the
legs, thighs, and knees
* Balances
the nervous system, calms the mind, relieves
stress and mild depression
* Improves
digestion, stimulates the liver and
kidneys
* Relieves tension in the
lower back
View an image and a step-by-step instruction of this Yoga pose.
Utkatasana / Powerful Pose / Chair Pose
Benefits
* Strengthens the muscles of the legs
*
Strengthens the pelvis
* Strengthens the
lower back
* Stabilizes the knee
joints
* Opens and stretches the abdomen,
diaphragm, and heart
* Stretches the
shoulders
View an image and a step-by-step instruction of the Chair Pose.
Urdhva Mukha Svanasana / Upward Facing Dog Pose
Benefits
* Opens the heart, chest and lungs
*
Stretches your upper back and the whole
front of the body
* Strengthens wrists,
arms, shoulders, spine
* Can relieve
sciatica, mild depression, and fatigue
*
Can be very therapeutic for asthma because
it stretches the lungs and chest
*
Counteracts bad posture
View an image and a step-by-step instruction of this Yoga pose.
Upavishta Konasana / Wide-Angle Seated Forward Bend
Benefits
* Stretches the back and the insides of the
legs
* Opens the hips and back of the
body
* Stimulates the abdominal
organs
* Makes you happy and relaxed!
*
Strengthens the spine
View an image and a step-by-step instruction of this Yoga pose.
Ujjayi is a type of breathing commonly translated as the victorious breath or ocean breath. The back of the throat is slightly constricted to regulate the flow of breath and create heat in the body. This makes the breath audible, similar to soft wind through the trees or gentle waves coming to shore. Ujjayi breath is calming and encourages awareness on the breath.
V
Vinyasa means “movement linked with breath.” In Vinyasa yoga postures are sequenced together in a short or longer flow.
A Vinyasa also refers to a short sequence of poses used as a transition between other poses. A common example being:
Jumping back to Chaturanga Dandasana, moving to Upward Facing Dog and back to Downward Facing Dog.
Vayu means air and is part of the five elements, of which the physical universe is composed off. Air is about movement, all empty spaces are filled with air and air flows freely through the body. Air controls the breathing and fills the cells with oxygen. The skin is the related sense organ.
Y
A yoga block is a yoga prop usually made from foam or sometimes cork, which makes it comfortable and sturdy. Blocks are useful in sitting postures to raise your hips, making it easier to sit with a straight back. Yoga blocks can be used in many ways to help with alignment in poses - for example under the hands in Half moon pose or Triangle pose. You can substitute blocks with cushions, blankets or other household items, depending on the pose.
Yamas - the first limb of the 'Eight Limbs of Yoga' originating from the ancient ‘Yoga Sutras of Patanjali’. Each limb describes a different aspect of a yoga practice, all leading towards freedom and enlightenment.
Read more about the Yamas
