First things first…
Inhale
Generally speaking, on our inhale we lengthen.
But, this can take a lot of forms. Sometimes, we lift on our inhale. Sometimes, we extend. Sometimes, we strengthen or straighten or reach. Try to think: when the body is pulling apart or getting bigger, inhale.
Examples of inhale: Cow pose, extended mountain pose, half-way lift, etc.
Exhale
Generally speaking, on our exhale we fold.
But, this can take a lot of forms too. Sometimes, we bend on our exhale. Sometimes, we twist. Sometimes, we curl or jump or push. Try to think: when the body is coming together or getting smaller, exhale.
Examples of exhale: Cat pose, forward fold, knees to chest pose, etc.
Now, for some Asana (Postures)
The featured asanas are practiced heavily in our signature “Mixed” classes.
Savasana - Corpse Pose
(sha-VAH-sun-nah)
Savasana, or corpse pose, is an opening or ending supine (on the back) resting pose.
Optional: Use any and all props in savasana to support everything from the knees, to the head or neck, to the lower back, and shoulders or arms. Savasana is all about finding comfort while grounding down and coming to a place of complete stillness.
Come to your back. Bring along any props that you’d like to support your savasana - maybe blocks under your knee creases to support the legs, maybe a block under the head or shoulders as a pillow or heart opener. Extend your legs long down the mat, feet at mat’s width distance. It’s also ok to have a bend in the knees, bringing the soles of the feet to the ground at mat’s edge, letting the knees fall together at the center. If your legs are long, let your feet fall open, if your knees are bent, let go of the tension holding the legs up. Extend your arms by your sides, palms roll face up. Take a moment to walk you shoulder blades under you, and then begin to open the entire front side of your body. Let gravity begin to take over. Melt into the ground and feel the ground receive you. Find all the points of contact between your body and the mat/earth. Close your eyes and take a deep cleansing breath in through the nose, then sigh out through the mouth. Try to let go of your thoughts and anything that might try and interrupt your stillness. If you get distracted or fidgety, come back to a deep breath, sighing out to let the distraction or fidget pass.
Stay in savasana for several minutes (3+). When you feel the need to move, begin with small movements - wiggle your fingers and toes, roll out your ankles and wrists. Then, some bigger movements like rocking your head back and forth, taking a full body stretch, or hugging the knees into the chest. End by rolling into a fetal posture on either the right side of your body (the fire side of the body) or the left side of your body (the water/cooling side of the body). Then come to your next pose (follow the teachers guidance) or end your practice in a comfortable seat with your hands together at heart center and bow to yourself and to the energy around you, saying Namaste.
Namaste - “I bow to you”
(nah-MAH-stay)
Namaste translates to “bow me you” or “I bow to you”. Namaste represents the believe that there is love within each of us. The gesture of bowing with our hands together at the palms is an acknowledgment of the love within ourselves and one another, the unity that we all share.
Optional: Hands come together at heart center, thumb knuckles pressing into the sternum. Or, hands come together with thumb knuckles pressing into the third eye (the space between the eyebrows).
Traditionally, a yoga teacher will end class with “Namaste”. To participate in this gesture, bring your hands together with the palms pressing together. Feel the warmth moving between your palms. Spread your fingers apart as they all press equally into one another. Press the thumb knuckles against the sternum with enough force that you can feel your heartbeat against your thumbs. Or, bring your thumb knuckles up to your third eye and raise your chin slightly as a sign of respect to yourself and your own practice. Say outloud at a volume that feels comfortable, “Namaste” (nah-MAH-stay).
Still not sure how you feel about Namaste? Take a look at this article all about Namaste.
Balasana - Child’s Pose
(bah-LAH-sun-nah)
Balasana, or child’s pose, is a foundational pose you can come to at any time in your practice. It is always available to you.
Optional: Use a block under your forehead if your head doesn’t quite reach the ground. Use a block under your sits bones if you have trouble or pain in your knees.
Come to your knees and walk your knees as wide as is comfortable (maybe mats-width distance), then bring your big toes to touch together under you. Once your knees are wide, big toes touching, start to sit back toward your heels and feel an opening in your inner hips. If your hips don’t quite reach your heels that’s ok. If you feel any pain in your knees, walk your knees closer together or use a block as outlined above. Start to roll the upper body down toward the mat. The goal in child’s pose is release. Try not to hold or hover the body off the mat, and use props where needed to support your posture and allow release. Arms can be extended long toward the top of the mat, or then can be placed by the heels or side body. Again, child’s pose is meant to be restorative, make sure you are comfortable and gentle with your body.
Sukhasana - Easy Seated Pose
(soo-KAH-sun-nah)
Sukhasana, or easy pose, is a foundational pose. You will visit this pose during classes to start, end, or rest in between flows.
Optional: Use a block under your sits bones as a bench to lift your hips higher than your knees.
Sit in a comfortable position with your legs crossed in front of you (criss-cross apple sauce). Bring all the weight into your sits bones and ground down. Let gravity come over your knees opening them gently toward the ground. Hands can be rested palm up or palm down on your knees or in your lap. Keep a neutral curve in the lumbar spine, low back, by sucking the belly button into the spine; don’t tilt the belly forward or back. The thoracic spine, middle back, is tall and neutral, not curved or protracted in any way. The shoulder blades are pulled together and melted flat down the back. Tuck the chin slightly to bring neutrality to the cervical spine, the upper back/neck.
Sit tall and breathe easily. This is a great pose to recenter and check in with yourself.
Virasana - Hero Pose
(veer-AH-sah-nah)
Virasana, or hero pose, is an alternate seated posture. If sukhasana is difficult for you because of hip flexability, try virasana to start or end your class.
Optional: Use a block or two stacked blocks under the sits bones (between the legs) to make this pose more gentle on the knees.
Come to a kneeling position, knees hips-width-distance apart, with the hips lifted off the ground. Bring the tops of the feet to the ground, uncurling the toes. If you are using a block or two blocks, place them in the space between your feet (adjust the block height setting until you find which is most comfortable). Sit down onto the block or ground and root down into the sits bones. Keep a neutral curve in the lumbar spine, low back, by sucking the belly button into the spine; don’t tilt the belly forward or back. The thoracic spine, middle back, is tall and neutral, not curved or protracted in any way. The shoulder blades are pulled together and melted flat down the back. Tuck the chin slightly to bring neutrality to the cervical spine, the upper back/neck. Hands can be either palm up or palm down, resting gently on the thighs or together in the lap.
Sit tall and breath easily. This is a great pose to recenter and check in with yourself.
Dandasana - Seated Staff Pose
(dan-DAH-sun-ah)
Dandasana, or seated staff pose, is another alternate seated posture. If you have trouble with sukhasana or virasana, dandasa is a great option because your knees will be straightened.
Optional: Use a rolled towel, a block, or roll up the back 1/4 of your mat to sit on and lift your hips and lessen the strain on the hamstrings.
Sit on your glutes with you legs close together and long down the mat. Imagine a string running from your tailbone up and out of the crown of your head. Let the string pull you up into a tall posture, engaging the erector muscles of the spine and the transverse abdominals to grow taller. Keep a neutral curve in the lumber spine by sucking the belly button into the spine. Roll the shoulder blades back, together and then down the spine, opening through the chest. Tuck the chin slightly. Flex your toes toward your face. Hands can be by your sides on the floor, on your hips, resting in your lap, on your thighs, or even overhead. This is a strong pose. When done correctly, it is a very good full body workout.
Paschimottanasana - Seated Forward Fold Pose
(PAH-shee-mo-tuh-NAH-sun-ah)
Paschimottanasana, or seated forward fold pose, is a common pose to move to from Dandasana.
Optional: Use a rolled towel, a block, or roll up the back 1/4 of your mat to sit on and lift your hips and lessen the strain on the hamstrings. You can also use blocks under your knee creases to further lessen the strain.
Prepare for this pose in the same way you would prepare for Dandasana. After a big inhale and gathering as much length in the spine as you can, exhale and begin to hinge at your hips to fold forward over your legs. You may take a few inhales (to lengthen) and exhales (to fold deeper) to come into your fullest expression of the pose. It’s important to keep a long spine to acquire a quality stretch in the back of your legs and low back. When you can’t hinge and fold further, start rounding your spine from the top down (head, neck, shoulders, mid back, low back). Hands can come alongside your legs, or to the tops of your legs or feet.
The goal is not to touch your toes, but to keep a long spine.
Neutral Table Top
Cat
Cow
Bharmanasana - Table Top Pose + Cat Cow Spinal Flexion & Extension
(bar-mahn-AH-sun-ah)
Bharmanasana, or table top pose, is a foundational hands and knee pose that is used in many classes as a warm up. Variations of table top pose show up in many modifications.
Optional: Roll up the middle portion of your mat under the knees for added cushioning and support.
For neutral Table Top Pose, come to your hands and knees. Toes can be flexed under for added balance, or toes can be pointed with the tops of the feet flat on the ground. The heels are in line with the knees (if you look back through your legs you should not be able to see your feet). Knees are directly under the hips, and the hips are in line with the shoulders. Tendency is to drop the belly here, make sure to pull the belly button into the spine to keep a neutral curve, straight line, in the spine. Roll the shoulder blades down the spine, and pull the shoulder caps down and away from the ears. Shoulder caps are directly over the wrists. Fingers are spread wide and all your finger pads pressing evenly into the ground. Imagine a thread is pulling you long from your tailbone and out the crown of your head. The neck is neutral and the gaze is downward to the space between the hands.
For Cat (spinal flexion/rounding) and Cow (spinal extension/arching), begin in Table Top as above. On your inhale, lower your belly, lift your tailbone and gaze, and find an arch in your back. This is Cow Pose, spinal extension. On your exhale, press in your your hands, take your gaze back between your legs, round your spine upward, and tuck your tailbone under you. This is Cat Pose, spinal flexion. Continue the movement with your breath, inhaling to lengthen and extend into Cow, and exhaling to contract and compress into Cat.
Spinal flexion and extension is paramount for warming up the body and lubricating the spine for yoga asana (postures).
Phlankasana (plan-KAH-sun-ah) - Plank Pose
(plan-KAH-sun-ah)
Phlankasana, or plank pose, builds endurance and full body strength.
Optional: Drop the knees to the mat for a supported version of plank pose.
From table, step back with one leg and then the other until you are on only your toes and hands. Ideally, the hips are in line with the shoulders, and there is a straight line (like a plank of wood) from the heels to the crown of the head. Push back into heels and grip with your fingertips. Pull the head away from the shoulders and gaze toward the top edge of your mat. Be strong in your core, your glutes and your focus.
Adho Mukha Svanasana - Downward Facing Dog Pose
(add-ho MOO-kah svan-AH-sun-ah)
Adho Mukha Svanasana, or downward facing dog pose, is a common transition pose in most yoga flows.
Optional: Come to Table Top Pose if Downward Facing Dog gives you pain in your shoulders or if too difficult.
From plank pose, press into your hands, and lift your hips in the air. Notice that the position of your hands and feet do not change from plank pose to downward facing dog pose. The tailbone should be the highest point of your body, as downward facing dog pose is technically an inversion (head below the heart). The heels do not have to touch the ground, and the priority is to keep a long spine. The knees can bend slightly to accommodate for tight hamstrings. Have a neutral low back (no arching). The upper arms outward rotate, while the forearms inward rotate. The thighs outward rotate. The feet are at hips-width distance. Let your head be heavy but alert, and press into your fingers to relieve excess pressure on the wrists.
Chaturanga Dandasana - Four Limb Staff Pose
(chat-oo-RUN-gah dan-DAH-sun-ah)
Chaturanga Dandasana, or four limb staff pose, one portion of a vinysasa flow (breath-to-movement transition). It is a strength-building pose that targets the upper arms, shoulders and wrists.
Optional: Until you build enough upper body strength to lower with control through your chaturanga dandasana, drop your knees to the mat.
From plank pose, squeeze your elbows in toward your low ribs. Maintaining a strong plank shape (one straight line from the heels to the crown of the head, like a plank of wood), lower down halfway, until your elbows are bent 90° and in line with your shoulders. Elbows should be close to the body, and the elbow should be directly over the wrist (as shown).
Typically, a chaturanga dandasana is a transition from a plank to an upward facing dog.
Urdvha Mukha Svanasana - Upward Facing Dog Pose
(ord-VAH MOO-kah svan-AH-sun-ah)
Urdvha Mukha Svanasana, or upward facing dog pose, is one portion of a vinysasa flow (breath-to-movement transition). It is a heart-opening pose and strengthens the spine.
Optional: Until you build enough upper body strength, drop the knees to the mat for upward facing dog pose, achieving a different pose called Bhujangasana, or cobra pose (see below).
From four limb staff pose, push into your hands and straighten your arms, sending your chest through your arms. Come to the tops of your feet, and press into the tops of all ten toes. Take the gaze directly forward, or slightly upward (do not let your head drop back fully unless you are in total control of your neck). The tendency in this pose is to shrug the shoulders up toward the ears and collapse into locked elbows. Instead, your shoulders should be back and down the spine and the elbows should have a secret bend in them to activate the arm strength. Tense your glutes, and feel a long line of energy across the front body.
⇢
inhale
exhale
⇢
⇢
exhale
inhale
“Complete your chaturanga” or “Find your flow” or “Take your vinyasa”
This is a combination of three poses that work in coordination with the breath to transition from plank to downward facing dog pose.
Optional: Flows are always optional, and flows can always be taken on your knees. There are many ways to complete a “vinyasa flow”, so if you find that plank to four limb staff pose to upward facing dog does not work for you, ask your instructor for further suggestions.
In plank, take an inhale. On your exhale, move to four limb staff pose. On your inhale, move to upward facing dog (or Bhujangasana, or cobra pose as shown below). On your exhale, move to downward facing dog.
From there, you can inhale out to plank again, and repeat.
Bhujangasana - Cobra Pose
(BOO-gan-GAH-sun-ah)
Bhujangasana, or cobra pose, is and alternative to a full upward facing dog pose. It has benefits on it’s own in strengthening the spine and core.
Optional: Bhujangasana can be a full cobra pose (as shown) or a baby cobra pose, where less of the upper body lifts up.
From four limb staff pose, come all the way to your belly. The hands should be under the shoulder caps, thumbs dialed inward, and the elbows should be close to the body and pointed up toward the ceiling like grasshopper wings. The nose and lips are pressing down into the mat. On an inhale, press into the hands and lift just the head, neck, and chest off the mat, keeping the thighs and knees grounded. You may have the flexibility to lift the belly button off the mat as well. Keep a 45° bend in the elbows, and keep the elbows squeezing into the body firmly.
For baby cobra: On an inhale, lift just the head, neck and shoulder caps off the mat using the strength of your back and core. The elbows will remain in full flexion and pointed up toward the ceiling. Squeeze the shoulder blades together with an option to float the hands. Keep the gaze down toward the front edge of the mat to prevent neck strain.
Tadasana - Mountain Pose
(tah-DAH-sun-ah)
Tadasana, or mountain pose, is a foundational standing pose used in most classes.
Optional: Have a slight bend in the knees to allow for greater balance in this standing pose.
Come to a standing position, feet hips-width distance apart or together (the wider the feet, the more stable the foundation). Rock forward and backwards on the feet, and also right to left, trying to find a balance point right in the middle of each foot. Root down through all four corners of each foot, and press each of your toe pads down evenly. Growing tall from your feet, stack the hips directly over the heels and bring the shoulders over the hips. Roll the shoulder blades together and then down the back, opening through the chest. Arms can be long by your sides, palms forward with fingers spread wide, or palms toward the body with fingers together and straight. Tuck the chin slightly and flutter the eyes closed. Think tall and grounded at the same time, like a mountain.
Parsva Urdhva Hastasana - Standing Crescent Pose
(PAR-svah ord-VAH ha-STAH-sun-ah)
Parsva Urdhva Hastasana, or standing crescent pose, offers a quality side stretch from a standing position.
Optional: Drop the bottom arm of the side to which you are bending (as shown, the left hand would drop down the side body) for better balance and a less intense stretch.
From Tadasana, feet can be hips-width distance apart, or together (the wider the feet, the more stable the foundation). Extend the arms overhead and interlace all but the index fingers, leaving them pointed. Reach up and then over to the left (as shown). Be mindful of your left side body, and making sure it’s not compressing or wrinkling up too much - the pose is about length and lifting up and over. Keep equal pressure in both feet. Repeat on the other side.
This page is a work in progress. Please continue to check back for more glossary terms.