Yoga Fundamentals
What is Yin Yoga?
Matsyasana is a supine backbend where the chest lifts, the crown of the head lightly rests on the floor, and the legs are extended or in lotus. It opens the chest, throat, and hip flexors and is a traditional counterpose to Shoulderstand.
Om is considered the primordial sound of the universe in yogic philosophy. Its three syllables represent the states of waking (A), dreaming (U), and deep sleep (M), with the silence after representing pure consciousness (Turiya).
The Sanskrit name is Virabhadrasana III . It is a balancing pose where the body forms a T-shape with one leg extended behind and arms reaching forward. It develops balance, core stability, and leg strength.
Yin Yoga involves holding passive floor poses for 3–5 minutes to target deep connective tissues (fascia, ligaments, joints). It promotes flexibility, joint health, and meditative stillness, complementing more active "yang" practices.
Yoga Fundamentals
What is Chair Pose (Utkatasana)?
Inversions (poses where the heart is above the head) reverse the effects of gravity, promoting venous return, reducing leg swelling, stimulating the lymphatic system, and improving circulation. They also build upper body strength and boost confidence.
Hatha classes hold individual poses longer with rest between them, focusing on alignment and breath. Vinyasa links poses in a continuous flow synchronized with breath, creating a more dynamic, cardiovascular practice.
Utkatasana (Chair Pose) mimics sitting in an invisible chair with feet together, knees bent, and arms reaching overhead. It builds strength in the quads, glutes, and shoulders while improving ankle mobility.
The Niyamas are five personal observances: Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power). They guide self-discipline and inner growth.
Yoga Fundamentals
What is Svadhyaya?
Yoga activates the parasympathetic nervous system (rest-and-digest response), lowering cortisol levels, heart rate, and blood pressure. Pranayama and meditation stimulate the vagus nerve, promoting calm and reducing the fight-or-flight response.
Balasana (Child's Pose) is a resting pose where you kneel, sit back on the heels, and fold forward with arms extended or alongside the body. It gently stretches the hips, thighs, and back while calming the mind.
The Sanskrit name is Virabhadrasana II . The front knee bends over the ankle, hips open to the side, and arms extend horizontally. It strengthens the legs, opens the hips, and improves concentration.
Svadhyaya is self-study or self-reflection, one of the five Niyamas. It involves studying sacred texts, observing one's own thoughts and behaviors, and developing self-awareness both on and off the mat.
Yoga Fundamentals
How can beginners modify Warrior III for balance?
Salabhasana is a prone backbend where the chest, arms, and legs lift off the floor simultaneously. It strengthens the posterior chain (back extensors, glutes, hamstrings) and prepares the body for deeper backbends.
Pranayama is the yogic practice of breath control. "Prana" means life force and "ayama" means extension. Pranayama techniques regulate energy in the body, calm the mind, and prepare for meditation.
Beginners can keep the back toes on the floor or place hands on blocks. They can also practice near a wall for support, or keep the torso more upright rather than fully parallel to the ground.
Iyengar Yoga , founded by B.K.S. Iyengar, emphasizes precise alignment, long holds, and the use of props (blocks, straps, chairs). It is therapeutic in nature and accessible to all ages and ability levels.
Yoga Fundamentals
What is Restorative Yoga?
Restorative Yoga uses props (bolsters, blankets, blocks) to support the body in passive poses held for 5–20 minutes. It activates the parasympathetic nervous system, promoting deep relaxation and stress relief.
Hatha Yoga is a broad term for any yoga that teaches physical postures. In modern usage, it typically refers to slower-paced classes focusing on basic poses, alignment, and breathwork. "Ha" means sun, "tha" means moon — representing balance.
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) is a deep hip opener where one leg is bent in front and the other extends behind. It stretches the hip flexors, glutes, and piriformis.
Bandhas are internal energy locks used to direct and contain prana (life force). The three main bandhas are Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock).
Yoga Fundamentals
How does yoga differ from simple stretching?
Ashtanga Yoga follows a specific, set sequence of postures performed in the same order every time. Founded by K. Pattabhi Jois, it consists of six series of increasing difficulty. It emphasizes breath, drishti (gaze), and bandhas (energy locks).
Surya Namaskar is a flowing sequence of 12 poses performed as a warm-up or complete practice. It links breath to movement, warms the body, stretches and strengthens major muscle groups, and honors the sun as a source of energy.
While both improve flexibility, yoga integrates breathwork, mental focus, philosophy, and whole-body awareness into each posture. Yoga poses often build strength and balance simultaneously, and the practice addresses mental and spiritual well-being, not just physical flexibility.
Bakasana is an arm balance where the knees rest on the backs of the upper arms while the feet lift off the ground. It builds arm and core strength, and develops concentration and courage.
Yoga Fundamentals
What are yoga blocks used for?
Yoga blocks bring the floor closer to you, making poses accessible when flexibility is limited. They support hands in standing poses (Triangle, Half Moon), sit bones in seated poses, and can be placed under the back for supported chest openers.
Bikram Yoga consists of a fixed sequence of 26 postures and 2 breathing exercises performed in a room heated to approximately 105°F (40°C) with 40% humidity. It was created by Bikram Choudhury.
The Sanskrit name is Tadasana . It is the foundational standing pose: feet together or hip-width apart, weight evenly distributed, spine tall, shoulders relaxed. It teaches alignment and body awareness fundamental to all standing poses.
Iyengar Yoga , founded by B.K.S. Iyengar, emphasizes precise alignment, long holds, and the use of props (blocks, straps, chairs). It is therapeutic in nature and accessible to all ages and ability levels.
Yoga Fundamentals
List the 12 steps of Sun Salutation A.
The Sanskrit name is Bhujangasana . Lying prone, the chest lifts off the floor using the back muscles with hands lightly pressing down. It opens the chest, strengthens the spine, and stretches the abdominals.
1) Tadasana (Mountain), 2) Urdhva Hastasana (Upward Salute), 3) Uttanasana (Forward Fold), 4) Ardha Uttanasana (Half Lift), 5) Chaturanga , 6) Urdhva Mukha Svanasana (Upward Dog), 7) Adho Mukha Svanasana (Downward Dog), 8) Step forward to Ardha Uttanasana , 9) Uttanasana , 10) Urdhva Hastasana , 11) Tadasana , 12) Samasthiti (equal standing).
Beginners can keep the back toes on the floor or place hands on blocks. They can also practice near a wall for support, or keep the torso more upright rather than fully parallel to the ground.
Physical benefits include improved flexibility , increased muscle strength and tone, better posture, improved respiration and cardiovascular health, reduced chronic pain, enhanced balance, and injury prevention through body awareness.
Yoga Fundamentals
What is Locust Pose (Salabhasana)?
Salabhasana is a prone backbend where the chest, arms, and legs lift off the floor simultaneously. It strengthens the posterior chain (back extensors, glutes, hamstrings) and prepares the body for deeper backbends.
Nadi Shodhana involves alternately blocking one nostril while breathing through the other in a specific pattern. It balances the left and right hemispheres of the brain, calms the nervous system, and reduces stress and anxiety.
Sirsasana is an inversion where the body is balanced upside down on the forearms and crown of the head. Often called the "king of asanas," it improves circulation, builds core strength, and enhances focus. It requires proper instruction.
A yoga blanket provides padding under the knees, hips, or head for comfort. Folded, it can elevate the hips in seated poses to reduce strain on tight hamstrings. It also provides warmth during Savasana.
Yoga Fundamentals
What is a yoga blanket used for?
A yoga blanket provides padding under the knees, hips, or head for comfort. Folded, it can elevate the hips in seated poses to reduce strain on tight hamstrings. It also provides warmth during Savasana.
Kapalabhati (Skull Shining Breath) consists of short, forceful exhales through the nose with passive inhales. It energizes the body, clears the nasal passages, strengthens the abdominal muscles, and is considered a kriya (cleansing technique).
Savasana (Corpse Pose) is the final resting pose that allows the body to integrate the benefits of the practice. It activates the parasympathetic nervous system, reduces blood pressure, and is considered one of the most important and challenging poses.
A Sankalpa is a positive intention or resolve set at the beginning of a yoga session. It provides direction and purpose, connecting the physical practice to a deeper personal or spiritual goal. It is often revisited during Yoga Nidra.
Yoga Fundamentals
What is the role of meditation in yoga?
Yoga straps extend your reach when flexibility is limited. They are used in seated forward folds (looped around feet), bound poses, and shoulder stretches. They help maintain proper alignment without forcing the body beyond its range.
The Sanskrit name is Adho Mukha Svanasana . In this foundational pose, the body forms an inverted V-shape with hands and feet pressing into the ground, stretching the hamstrings, calves, and shoulders while strengthening the arms and core.
Meditation (Dhyana) is the seventh limb of yoga and involves sustained, focused awareness. It cultivates mental clarity, emotional regulation, and inner peace. In yoga, asana and pranayama serve to prepare the body and mind for meditation.
A yoga blanket provides padding under the knees, hips, or head for comfort. Folded, it can elevate the hips in seated poses to reduce strain on tight hamstrings. It also provides warmth during Savasana.
Yoga Fundamentals
What is Ujjayi breathing?
Trikonasana (Triangle Pose) involves standing with legs wide, one hand reaching toward the floor by the front foot and the other arm extending upward. It stretches the hamstrings, hips, and spine while strengthening the legs.
Hatha Yoga is a broad term for any yoga that teaches physical postures. In modern usage, it typically refers to slower-paced classes focusing on basic poses, alignment, and breathwork. "Ha" means sun, "tha" means moon — representing balance.
Ujjayi breath (Victorious Breath) involves slightly constricting the back of the throat to create an audible, ocean-like sound during both inhale and exhale. It generates internal heat, focuses the mind, and regulates the pace of Vinyasa practice.
A Mudra is a symbolic hand gesture used during meditation and pranayama to direct energy flow. Common mudras include Gyan Mudra (thumb and index finger touching) for wisdom and Anjali Mudra (palms pressed together) for reverence.
Yoga Fundamentals
What are the physical benefits of yoga?
Physical benefits include improved flexibility , increased muscle strength and tone, better posture, improved respiration and cardiovascular health, reduced chronic pain, enhanced balance, and injury prevention through body awareness.
The Niyamas are five personal observances: Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power). They guide self-discipline and inner growth.
Patanjali is the sage credited with compiling the Yoga Sutras , a foundational text consisting of 196 aphorisms that outline the philosophy and practice of yoga. He is often called the "father of yoga."
Anahata is located at the center of the chest and is associated with love, compassion, and emotional balance. Its color is green
Yoga Fundamentals
What is Pratyahara?
Pratyahara is the fifth limb of yoga, meaning withdrawal of the senses from external stimuli. It involves turning attention inward, which serves as the bridge between the external practices (asana, pranayama) and the internal practices (dharana, dhyana, samadhi).
A closing sequence typically includes seated forward folds, gentle twists, inversions (like Shoulderstand), and Savasana. It cools the body, calms the nervous system, and allows the practitioner to absorb the effects of the practice.
Beginners should practice with knees on the ground (Half Chaturanga) to build upper body strength. They can also lower all the way to the floor first, then push up to Upward Dog, rather than holding the low hover position.
Bikram Yoga consists of a fixed sequence of 26 postures and 2 breathing exercises performed in a room heated to approximately 105°F (40°C) with 40% humidity. It was created by Bikram Choudhury.
Yoga Fundamentals
What are the Yoga Sutras of Patanjali?
The Sanskrit name is Virabhadrasana II . The front knee bends over the ankle, hips open to the side, and arms extend horizontally. It strengthens the legs, opens the hips, and improves concentration.
The Yoga Sutras are 196 concise aphorisms organized into four chapters (padas) that describe the nature of the mind, the path to liberation (samadhi), the powers attained through practice, and the eight limbs of yoga.
Beginners should practice with knees on the ground (Half Chaturanga) to build upper body strength. They can also lower all the way to the floor first, then push up to Upward Dog, rather than holding the low hover position.
Ahimsa means non-violence or non-harming. It is the first and most important Yama, extending to thoughts, words, and actions toward oneself and others. It underpins the compassionate philosophy of yoga.
Yoga Fundamentals
What is the Sanskrit name for Downward-Facing Dog?
Flexibility is the passive range of motion of a muscle or joint. Mobility is the ability to move actively and with control through that range. Yoga develops both through passive holds (flexibility) and active engagement in poses (mobility).
The 8 limbs are: 1) Yama (ethics), 2) Niyama (self-discipline), 3) Asana (postures), 4) Pranayama (breath control), 5) Pratyahara (sense withdrawal), 6) Dharana (concentration), 7) Dhyana (meditation), 8) Samadhi (enlightenment/absorption).
The Sanskrit name is Adho Mukha Svanasana . In this foundational pose, the body forms an inverted V-shape with hands and feet pressing into the ground, stretching the hamstrings, calves, and shoulders while strengthening the arms and core.
Muladhara is located at the base of the spine and is associated with grounding, stability, and survival. Its color is red
Yoga Fundamentals
What is Triangle Pose and its Sanskrit name?
Utkatasana (Chair Pose) mimics sitting in an invisible chair with feet together, knees bent, and arms reaching overhead. It builds strength in the quads, glutes, and shoulders while improving ankle mobility.
Trikonasana (Triangle Pose) involves standing with legs wide, one hand reaching toward the floor by the front foot and the other arm extending upward. It stretches the hamstrings, hips, and spine while strengthening the legs.
Bakasana is an arm balance where the knees rest on the backs of the upper arms while the feet lift off the ground. It builds arm and core strength, and develops concentration and courage.
Beginners should practice with knees on the ground (Half Chaturanga) to build upper body strength. They can also lower all the way to the floor first, then push up to Upward Dog, rather than holding the low hover position.
Yoga Fundamentals
What is Shoulderstand (Sarvangasana)?
Sarvangasana is an inversion where the body rests on the shoulders and upper arms with legs extended upward. Called the "queen of asanas," it stimulates the thyroid, calms the nervous system, and improves circulation.
Savasana (Corpse Pose) is the final resting pose that allows the body to integrate the benefits of the practice. It activates the parasympathetic nervous system, reduces blood pressure, and is considered one of the most important and challenging poses.
Sirsasana is an inversion where the body is balanced upside down on the forearms and crown of the head. Often called the "king of asanas," it improves circulation, builds core strength, and enhances focus. It requires proper instruction.
Yoga activates the parasympathetic nervous system (rest-and-digest response), lowering cortisol levels, heart rate, and blood pressure. Pranayama and meditation stimulate the vagus nerve, promoting calm and reducing the fight-or-flight response.
Yoga Fundamentals
What is Mula Bandha?
Sun Salutation A is the simpler sequence with foundational poses. Sun Salutation B adds Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I) into the flow, making it longer and more challenging.
Ashtanga Yoga follows a specific, set sequence of postures performed in the same order every time. Founded by K. Pattabhi Jois, it consists of six series of increasing difficulty. It emphasizes breath, drishti (gaze), and bandhas (energy locks).
Mula Bandha (Root Lock) is engaged by lifting the pelvic floor muscles. It stabilizes the pelvis, supports the spine, and is said to prevent prana from escaping downward. It is used throughout Ashtanga and Vinyasa practice.
Dharana is the sixth limb of yoga, meaning single-pointed concentration. It involves focusing the mind on one object, sound, or point (such as the breath or a candle flame). It precedes and leads into deeper meditation (Dhyana).
Yoga Fundamentals
What is the Sanskrit name for Warrior III?
Bandhas are internal energy locks used to direct and contain prana (life force). The three main bandhas are Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock).
Dharana is the sixth limb of yoga, meaning single-pointed concentration. It involves focusing the mind on one object, sound, or point (such as the breath or a candle flame). It precedes and leads into deeper meditation (Dhyana).
Vinyasa Yoga links breath to movement in a flowing sequence of postures. Classes vary in pace and intensity, with smooth transitions between poses. It builds heat, cardiovascular endurance, and flexibility.
The Sanskrit name is Virabhadrasana III . It is a balancing pose where the body forms a T-shape with one leg extended behind and arms reaching forward. It develops balance, core stability, and leg strength.
Yoga Fundamentals
What modifications can beginners use for Downward Dog?
Drishti is a focused gazing point used during asana practice to develop concentration and balance. There are nine drishti points in Ashtanga Yoga, including the nose tip, the navel, and the thumbs.
Yoga activates the parasympathetic nervous system (rest-and-digest response), lowering cortisol levels, heart rate, and blood pressure. Pranayama and meditation stimulate the vagus nerve, promoting calm and reducing the fight-or-flight response.
Beginners can bend the knees to reduce hamstring strain, use a wider hand placement , press the hips high rather than forcing heels to the floor, or use blocks under the hands to reduce wrist pressure.
Key cues: hands shoulder-width apart , fingers spread wide, hips press up and back, spine elongates, ears between the biceps, heels reach toward the floor (they don't have to touch). The back should be flat, not rounded.
Yoga Fundamentals
What is Hatha Yoga?
Hatha Yoga is a broad term for any yoga that teaches physical postures. In modern usage, it typically refers to slower-paced classes focusing on basic poses, alignment, and breathwork. "Ha" means sun, "tha" means moon — representing balance.
Bhramari involves inhaling deeply and producing a humming sound on the exhale with the lips closed. It calms the mind, reduces anxiety, lowers blood pressure, and is beneficial for insomnia and stress relief.
Utkatasana (Chair Pose) mimics sitting in an invisible chair with feet together, knees bent, and arms reaching overhead. It builds strength in the quads, glutes, and shoulders while improving ankle mobility.
Kapalabhati (Skull Shining Breath) consists of short, forceful exhales through the nose with passive inhales. It energizes the body, clears the nasal passages, strengthens the abdominal muscles, and is considered a kriya (cleansing technique).
Yoga Fundamentals
What is Bhramari (Bee Breath)?
Tapas means discipline, austerity, or inner fire. As one of the Niyamas, it refers to the committed effort and self-discipline required to maintain a consistent yoga practice and pursue personal growth despite challenges.
The Sanskrit name is Virabhadrasana III . It is a balancing pose where the body forms a T-shape with one leg extended behind and arms reaching forward. It develops balance, core stability, and leg strength.
Bhramari involves inhaling deeply and producing a humming sound on the exhale with the lips closed. It calms the mind, reduces anxiety, lowers blood pressure, and is beneficial for insomnia and stress relief.
Kundalini Yoga combines postures, breathwork, mantras, and meditation to awaken the dormant energy (kundalini) at the base of the spine. It focuses on spiritual transformation and expanding consciousness.
Yoga Fundamentals
What is the benefit of inversions in yoga?
Inversions (poses where the heart is above the head) reverse the effects of gravity, promoting venous return, reducing leg swelling, stimulating the lymphatic system, and improving circulation. They also build upper body strength and boost confidence.
Ashtanga Yoga follows a specific, set sequence of postures performed in the same order every time. Founded by K. Pattabhi Jois, it consists of six series of increasing difficulty. It emphasizes breath, drishti (gaze), and bandhas (energy locks).
Uddiyana Bandha (Abdominal Lock) involves drawing the abdomen in and up after an exhale. It strengthens the core, stimulates digestion, and works with Mula Bandha to support the spine and internal organs during practice.
While both improve flexibility, yoga integrates breathwork, mental focus, philosophy, and whole-body awareness into each posture. Yoga poses often build strength and balance simultaneously, and the practice addresses mental and spiritual well-being, not just physical flexibility.
Yoga Fundamentals
What is the Heart Chakra (Anahata)?
Ujjayi breath (Victorious Breath) involves slightly constricting the back of the throat to create an audible, ocean-like sound during both inhale and exhale. It generates internal heat, focuses the mind, and regulates the pace of Vinyasa practice.
A yoga sequence is a planned series of poses that progressively warm, open, challenge, and cool the body. A well-designed sequence includes a warm-up, standing poses, balances, backbends/inversions, seated poses, and final relaxation.
Dharana is the sixth limb of yoga, meaning single-pointed concentration. It involves focusing the mind on one object, sound, or point (such as the breath or a candle flame). It precedes and leads into deeper meditation (Dhyana).
Anahata is located at the center of the chest and is associated with love, compassion, and emotional balance. Its color is green
Yoga Fundamentals
What is the Sanskrit name for Warrior II?
The Sanskrit name is Virabhadrasana II . The front knee bends over the ankle, hips open to the side, and arms extend horizontally. It strengthens the legs, opens the hips, and improves concentration.
Savasana (Corpse Pose) is the final resting pose that allows the body to integrate the benefits of the practice. It activates the parasympathetic nervous system, reduces blood pressure, and is considered one of the most important and challenging poses.
Physical benefits include improved flexibility , increased muscle strength and tone, better posture, improved respiration and cardiovascular health, reduced chronic pain, enhanced balance, and injury prevention through body awareness.
A yoga blanket provides padding under the knees, hips, or head for comfort. Folded, it can elevate the hips in seated poses to reduce strain on tight hamstrings. It also provides warmth during Savasana.
Yoga Fundamentals
What is Boat Pose (Navasana)?
Bhramari involves inhaling deeply and producing a humming sound on the exhale with the lips closed. It calms the mind, reduces anxiety, lowers blood pressure, and is beneficial for insomnia and stress relief.
Surya Namaskar is a flowing sequence of 12 poses performed as a warm-up or complete practice. It links breath to movement, warms the body, stretches and strengthens major muscle groups, and honors the sun as a source of energy.
Setu Bandhasana involves lying on the back with knees bent, then lifting the hips toward the ceiling. It strengthens the glutes and hamstrings, opens the chest, and stretches the spine and hip flexors.
Navasana is a core-strengthening pose where you balance on the sit bones with legs lifted (straight or bent) and arms parallel to the floor. It strengthens the hip flexors, abdominals, and spine.
Yoga Fundamentals
Who is Patanjali?
Ishvara Pranidhana is the practice of surrendering to a higher power or the flow of life. As the fifth Niyama, it encourages letting go of ego, attachment to outcomes, and trusting in something beyond the individual self.
Patanjali is the sage credited with compiling the Yoga Sutras , a foundational text consisting of 196 aphorisms that outline the philosophy and practice of yoga. He is often called the "father of yoga."
Breath (Ujjayi or natural breathing) guides movement, creates internal heat, maintains focus, and regulates the nervous system. Generally, inhales accompany opening/extending movements and exhales accompany folding/twisting movements.
The Niyamas are five personal observances: Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power). They guide self-discipline and inner growth.
Yoga Fundamentals
What are Bandhas in yoga?
Cat-Cow is a gentle spinal warm-up alternating between arching the back and dropping the belly (Cow) and rounding the spine and tucking the chin (Cat). It mobilizes the spine, releases tension, and links movement with breath.
Bandhas are internal energy locks used to direct and contain prana (life force). The three main bandhas are Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock).
The Niyamas are five personal observances: Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power). They guide self-discipline and inner growth.
Vinyasa Yoga links breath to movement in a flowing sequence of postures. Classes vary in pace and intensity, with smooth transitions between poses. It builds heat, cardiovascular endurance, and flexibility.
Yoga Fundamentals
What is Eagle Pose (Garudasana)?
Nadi Shodhana involves alternately blocking one nostril while breathing through the other in a specific pattern. It balances the left and right hemispheres of the brain, calms the nervous system, and reduces stress and anxiety.
Om is considered the primordial sound of the universe in yogic philosophy. Its three syllables represent the states of waking (A), dreaming (U), and deep sleep (M), with the silence after representing pure consciousness (Turiya).
Pranayama is the yogic practice of breath control. "Prana" means life force and "ayama" means extension. Pranayama techniques regulate energy in the body, calm the mind, and prepare for meditation.
Garudasana involves wrapping one leg over the other while squatting, and crossing the arms at the elbows and wrists. It stretches the shoulders, upper back, and outer hips while building balance, concentration, and leg strength.
Yoga Fundamentals
What is Child's Pose and its Sanskrit name?
While both improve flexibility, yoga integrates breathwork, mental focus, philosophy, and whole-body awareness into each posture. Yoga poses often build strength and balance simultaneously, and the practice addresses mental and spiritual well-being, not just physical flexibility.
A yoga bolster is a firm cushion used primarily in Restorative and Yin Yoga to support the body in passive poses. Placed under the back, knees, or torso, it allows complete relaxation while maintaining a gentle stretch.
Balasana (Child's Pose) is a resting pose where you kneel, sit back on the heels, and fold forward with arms extended or alongside the body. It gently stretches the hips, thighs, and back while calming the mind.
Key cues: hands shoulder-width apart , fingers spread wide, hips press up and back, spine elongates, ears between the biceps, heels reach toward the floor (they don't have to touch). The back should be flat, not rounded.
Yoga Fundamentals
What is a yoga sequence?
A yoga sequence is a planned series of poses that progressively warm, open, challenge, and cool the body. A well-designed sequence includes a warm-up, standing poses, balances, backbends/inversions, seated poses, and final relaxation.
A mantra is a word, phrase, or sound repeated during meditation or practice to focus the mind. "Om" (Aum) is the most universal mantra, representing the vibration of the universe. Mantras can be spoken aloud or silently.
Balasana (Child's Pose) is a resting pose where you kneel, sit back on the heels, and fold forward with arms extended or alongside the body. It gently stretches the hips, thighs, and back while calming the mind.
Yin Yoga involves holding passive floor poses for 3–5 minutes to target deep connective tissues (fascia, ligaments, joints). It promotes flexibility, joint health, and meditative stillness, complementing more active "yang" practices.
Yoga Fundamentals
What does "Om" (Aum) represent?
Ardha Chandrasana is a standing balance pose where one leg lifts parallel to the floor, the bottom hand reaches the ground (or a block), and the top arm extends upward. It strengthens the legs, opens the hips, and challenges balance.
Flexibility is the passive range of motion of a muscle or joint. Mobility is the ability to move actively and with control through that range. Yoga develops both through passive holds (flexibility) and active engagement in poses (mobility).
Om is considered the primordial sound of the universe in yogic philosophy. Its three syllables represent the states of waking (A), dreaming (U), and deep sleep (M), with the silence after representing pure consciousness (Turiya).
Garudasana involves wrapping one leg over the other while squatting, and crossing the arms at the elbows and wrists. It stretches the shoulders, upper back, and outer hips while building balance, concentration, and leg strength.
Yoga Fundamentals
What is Tree Pose and its Sanskrit name?
Svadhyaya is self-study or self-reflection, one of the five Niyamas. It involves studying sacred texts, observing one's own thoughts and behaviors, and developing self-awareness both on and off the mat.
Yin Yoga involves holding passive floor poses for 3–5 minutes to target deep connective tissues (fascia, ligaments, joints). It promotes flexibility, joint health, and meditative stillness, complementing more active "yang" practices.
Vrksasana (Tree Pose) is a standing balance pose where one foot is placed on the inner thigh or calf of the standing leg (never the knee). Arms can be at heart center or overhead. It improves balance and focus.
Om is considered the primordial sound of the universe in yogic philosophy. Its three syllables represent the states of waking (A), dreaming (U), and deep sleep (M), with the silence after representing pure consciousness (Turiya).
Yoga Fundamentals
What is proper alignment in Triangle Pose?
Breath (Ujjayi or natural breathing) guides movement, creates internal heat, maintains focus, and regulates the nervous system. Generally, inhales accompany opening/extending movements and exhales accompany folding/twisting movements.
Physical benefits include improved flexibility , increased muscle strength and tone, better posture, improved respiration and cardiovascular health, reduced chronic pain, enhanced balance, and injury prevention through body awareness.
A yoga blanket provides padding under the knees, hips, or head for comfort. Folded, it can elevate the hips in seated poses to reduce strain on tight hamstrings. It also provides warmth during Savasana.
In Trikonasana : legs are wide, front foot points forward, back foot at 90°. Hinge at the front hip (not the waist), keeping both sides of the torso equally long. The top arm stacks over the bottom arm, and the chest opens to the side.
Yoga Fundamentals
What is Vinyasa Yoga?
1) Tadasana (Mountain), 2) Urdhva Hastasana (Upward Salute), 3) Uttanasana (Forward Fold), 4) Ardha Uttanasana (Half Lift), 5) Chaturanga , 6) Urdhva Mukha Svanasana (Upward Dog), 7) Adho Mukha Svanasana (Downward Dog), 8) Step forward to Ardha Uttanasana , 9) Uttanasana , 10) Urdhva Hastasana , 11) Tadasana , 12) Samasthiti (equal standing).
Vinyasa Yoga links breath to movement in a flowing sequence of postures. Classes vary in pace and intensity, with smooth transitions between poses. It builds heat, cardiovascular endurance, and flexibility.
A closing sequence typically includes seated forward folds, gentle twists, inversions (like Shoulderstand), and Savasana. It cools the body, calms the nervous system, and allows the practitioner to absorb the effects of the practice.
The Niyamas are five personal observances: Saucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power). They guide self-discipline and inner growth.
Yoga Fundamentals
What are yoga straps used for?
Matsyasana is a supine backbend where the chest lifts, the crown of the head lightly rests on the floor, and the legs are extended or in lotus. It opens the chest, throat, and hip flexors and is a traditional counterpose to Shoulderstand.
Bhramari involves inhaling deeply and producing a humming sound on the exhale with the lips closed. It calms the mind, reduces anxiety, lowers blood pressure, and is beneficial for insomnia and stress relief.
Yoga straps extend your reach when flexibility is limited. They are used in seated forward folds (looped around feet), bound poses, and shoulder stretches. They help maintain proper alignment without forcing the body beyond its range.
A Sankalpa is a positive intention or resolve set at the beginning of a yoga session. It provides direction and purpose, connecting the physical practice to a deeper personal or spiritual goal. It is often revisited during Yoga Nidra.
Yoga Fundamentals
When did yoga originate?
Yoga originated in ancient India over 5,000 years ago . The earliest references appear in the Rigveda, and the practice was systematized by Patanjali in the Yoga Sutras around 200 BCE–200 CE.
The Sanskrit name is Virabhadrasana III . It is a balancing pose where the body forms a T-shape with one leg extended behind and arms reaching forward. It develops balance, core stability, and leg strength.
Yoga activates the parasympathetic nervous system (rest-and-digest response), lowering cortisol levels, heart rate, and blood pressure. Pranayama and meditation stimulate the vagus nerve, promoting calm and reducing the fight-or-flight response.
Balasana (Child's Pose) is a resting pose where you kneel, sit back on the heels, and fold forward with arms extended or alongside the body. It gently stretches the hips, thighs, and back while calming the mind.
Yoga Fundamentals
What is the difference between flexibility and mobility in yoga?
Ananda Balasana involves lying on the back and grabbing the outer edges of the feet with knees wide and drawn toward the armpits. It gently opens the hips, stretches the inner groin, and releases lower back tension.
Yoga blocks bring the floor closer to you, making poses accessible when flexibility is limited. They support hands in standing poses (Triangle, Half Moon), sit bones in seated poses, and can be placed under the back for supported chest openers.
Flexibility is the passive range of motion of a muscle or joint. Mobility is the ability to move actively and with control through that range. Yoga develops both through passive holds (flexibility) and active engagement in poses (mobility).
Breath (Ujjayi or natural breathing) guides movement, creates internal heat, maintains focus, and regulates the nervous system. Generally, inhales accompany opening/extending movements and exhales accompany folding/twisting movements.