Title: Yoga Fundamentals — LearnCoachAssist

Q: What is yoga?
A: Yoga is an ancient practice originating in India that integrates physical postures (asanas), breathing techniques (pranayama), and meditation to promote physical, mental, and spiritual well-being. The word "yoga" comes from the Sanskrit root yuj, meaning "to yoke" or "to unite."

Q: When did yoga originate?
A: 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.

Q: Who is Patanjali?
A: 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."

Q: What are the Yoga Sutras of Patanjali?
A: 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.

Q: What are the 8 limbs of yoga (Ashtanga)?
A: 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).

Q: What are the Yamas?
A: The Yamas are five ethical restraints: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (moderation), and Aparigraha (non-possessiveness). They guide moral conduct toward others.

Q: What are the Niyamas?
A: 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.

Q: What is Ahimsa?
A: 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.

Q: What is Hatha Yoga?
A: 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.

Q: What is Vinyasa Yoga?
A: 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.

Q: What is Ashtanga Yoga?
A: 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).

Q: What is Yin Yoga?
A: 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.

Q: What is Bikram Yoga?
A: 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.

Q: What is Restorative Yoga?
A: 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.

Q: What is Kundalini Yoga?
A: 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.

Q: What is Iyengar Yoga?
A: 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.

Q: What is the Sanskrit name for Downward-Facing Dog?
A: 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.

Q: What is the Sanskrit name for Warrior I?
A: The Sanskrit name is Virabhadrasana I. It is a standing lunge with the back foot angled at 45°, hips squared forward, and arms reaching overhead. It builds leg strength and hip flexibility.

Q: What is the Sanskrit name for Warrior II?
A: 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.

Q: What is the Sanskrit name for Warrior III?
A: 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.

Q: What is Tree Pose and its Sanskrit name?
A: 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.

Q: What is the Sanskrit name for Cobra Pose?
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.

Q: What is Child's Pose and its Sanskrit name?
A: 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.

Q: What is the Sanskrit name for Mountain Pose?
A: 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.

Q: What is Upward-Facing Dog (Urdhva Mukha Svanasana)?
A: Urdhva Mukha Svanasana is a backbend where only the hands and tops of the feet touch the ground, with the thighs and knees lifted. It opens the chest, strengthens the arms and spine, and stretches the hip flexors.

Q: What is Corpse Pose (Savasana)?
A: Savasana is the final relaxation pose where you lie flat on your back with eyes closed and limbs relaxed. It allows the body to absorb the benefits of the practice and promotes deep relaxation of the nervous system.

Q: What is Triangle Pose and its Sanskrit name?
A: 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.

Q: What is Plank Pose (Phalakasana)?
A: Phalakasana is a top-of-push-up position with arms straight, body in a straight line from head to heels. It strengthens the core, arms, shoulders, and teaches full-body engagement essential for many yoga transitions.

Q: What is Chaturanga Dandasana?
A: Chaturanga Dandasana (Four-Limbed Staff Pose) is a low plank where the body is held a few inches off the floor with elbows bent at 90° close to the ribs. It builds upper body and core strength and is key to the Vinyasa flow.

Q: What is Pigeon Pose and its Sanskrit name?
A: 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.

Q: What is Bridge Pose (Setu Bandhasana)?
A: 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.

Q: What is Chair Pose (Utkatasana)?
A: 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.

Q: What is Boat Pose (Navasana)?
A: 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.

Q: What is Camel Pose (Ustrasana)?
A: Ustrasana is a kneeling backbend where the hands reach back to grasp the heels while the hips push forward. It opens the chest and hip flexors, stretches the entire front body, and stimulates the nervous system.

Q: What is Crow Pose (Bakasana)?
A: 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.

Q: What is Headstand (Sirsasana)?
A: 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.

Q: What is Shoulderstand (Sarvangasana)?
A: 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.

Q: What is Pranayama?
A: 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.

Q: What is Ujjayi breathing?
A: 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.

Q: What is Nadi Shodhana (Alternate Nostril Breathing)?
A: 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.

Q: What is Kapalabhati breathing?
A: 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).

Q: What is Bhramari (Bee Breath)?
A: 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.

Q: What is the Sun Salutation (Surya Namaskar)?
A: 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.

Q: List the 12 steps of Sun Salutation A.
A: 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).

Q: What is the difference between Sun Salutation A and Sun Salutation B?
A: 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.

Q: What is a Vinyasa in the context of a yoga class?
A: A Vinyasa typically refers to the transitional sequence of Chaturanga → Upward Dog → Downward Dog used between sides or between standing pose sequences. It builds heat and maintains the flow of the practice.

Q: What are the physical benefits of yoga?
A: 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.

Q: What are the mental benefits of yoga?
A: Mental benefits include reduced stress and anxiety, improved concentration and focus, better sleep quality, enhanced mood through endorphin release, increased self-awareness, and greater emotional resilience and equanimity.

Q: How does yoga affect the nervous system?
A: 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.

Q: What modifications can beginners use for Downward Dog?
A: 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.

Q: What modifications can beginners use for Chaturanga?
A: 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.

Q: How can beginners modify Warrior III for balance?
A: 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.

Q: What are yoga blocks used for?
A: 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.

Q: What are yoga straps used for?
A: 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.

Q: What is a yoga bolster used for?
A: 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.

Q: What is a yoga blanket used for?
A: 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.

Q: What are the seven chakras?
A: The seven chakras are energy centers along the spine: 1) Muladhara (Root), 2) Svadhisthana (Sacral), 3) Manipura (Solar Plexus), 4) Anahata (Heart), 5) Vishuddha (Throat), 6) Ajna (Third Eye), 7) Sahasrara (Crown).

Q: What is the Root Chakra (Muladhara)?
A: Muladhara is located at the base of the spine and is associated with grounding, stability, and survival. Its color is red. Balancing poses like Tadasana and Vrksasana help activate this chakra.

Q: What is the Heart Chakra (Anahata)?
A: Anahata is located at the center of the chest and is associated with love, compassion, and emotional balance. Its color is green. Heart-opening poses like Ustrasana (Camel) and Bhujangasana (Cobra) stimulate this chakra.

Q: What is the Third Eye Chakra (Ajna)?
A: Ajna is located between the eyebrows and is associated with intuition, wisdom, and insight. Its color is indigo. Meditation, Child's Pose, and inversions like Sirsasana are said to activate this chakra.

Q: What is Drishti?
A: 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.

Q: What are Bandhas in yoga?
A: 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).

Q: What is Mula Bandha?
A: 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.

Q: What is Uddiyana Bandha?
A: 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.

Q: What is the role of meditation in yoga?
A: 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.

Q: What is a mantra in yoga?
A: 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.

Q: What does "Om" (Aum) represent?
A: 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).

Q: What does "Namaste" mean?
A: Namaste translates roughly to "the light in me honors the light in you." It is a greeting and gesture of respect, often spoken with hands pressed together at the heart (Anjali Mudra) at the close of a yoga class.

Q: What is a Mudra?
A: 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.

Q: What is Savasana and why is it important?
A: 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.

Q: What is the difference between flexibility and mobility in yoga?
A: 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).

Q: What is proper alignment in Warrior II?
A: In Virabhadrasana II: front knee stacks over the ankle (not past the toes), hips open to the side, shoulders directly above the hips, arms extend parallel to the floor, gaze over the front fingertips, and the torso stays upright.

Q: What alignment cue is important for Downward Dog?
A: 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.

Q: What is proper alignment in Triangle Pose?
A: 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.

Q: How should the knee align in lunging poses?
A: In lunging poses, the front knee should track directly over the ankle in line with the second toe. It should not extend past the toes or collapse inward. This protects the knee joint and ensures proper muscle engagement.

Q: What is Yoga Nidra?
A: Yoga Nidra (Yogic Sleep) is a guided meditation practiced lying in Savasana that systematically relaxes the body and mind through body scanning and visualization. It induces a state between waking and sleeping, promoting deep rest and healing.

Q: What is the difference between Hatha and Vinyasa Yoga?
A: 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.

Q: What is a yoga sequence?
A: 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.

Q: What is the Sanskrit term for "pose" in yoga?
A: The Sanskrit term is Asana, which literally means "seat." In modern yoga, it refers to any physical posture practiced during a yoga session. Asana is the third of Patanjali's eight limbs.

Q: What is Pratyahara?
A: 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).

Q: What is Dharana?
A: 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).

Q: What is Samadhi?
A: Samadhi is the eighth and final limb of yoga, representing a state of complete absorption and oneness. The meditator merges with the object of meditation, experiencing pure bliss and the dissolution of the ego.

Q: What is the role of intention (Sankalpa) in yoga practice?
A: 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.

Q: What is the benefit of inversions in yoga?
A: 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.

Q: What is Half Moon Pose (Ardha Chandrasana)?
A: 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.

Q: What is Seated Forward Fold (Paschimottanasana)?
A: Paschimottanasana involves sitting with legs extended and folding forward from the hips. It stretches the entire posterior chain (hamstrings, calves, spine) and calms the nervous system. A strap around the feet can assist beginners.

Q: What is Revolved Triangle Pose (Parivrtta Trikonasana)?
A: Parivrtta Trikonasana is a standing twist where the opposite hand reaches toward the front foot while the other arm extends upward. It builds balance, stretches the hamstrings and spine, and stimulates digestion through the twisting action.

Q: What is Fish Pose (Matsyasana)?
A: 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.

Q: What is Happy Baby Pose (Ananda Balasana)?
A: 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.

Q: What is Eagle Pose (Garudasana)?
A: 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.

Q: What is Locust Pose (Salabhasana)?
A: 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.

Q: What is Cat-Cow Pose (Marjaryasana-Bitilasana)?
A: 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.

Q: What is Extended Side Angle (Utthita Parsvakonasana)?
A: Utthita Parsvakonasana is a standing pose with the front knee bent, one forearm on the front thigh (or hand to floor), and the top arm extending overhead. It strengthens the legs and stretches the side body, groin, and shoulders.

Q: What is the purpose of a closing sequence in yoga?
A: 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.

Q: What is Tapas in yoga philosophy?
A: 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.

Q: What is Svadhyaya?
A: 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.

Q: What is Ishvara Pranidhana?
A: 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.

Q: What is the role of breath in yoga asana practice?
A: 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.

Q: How does yoga differ from simple stretching?
A: 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.

Q: What is the recommended frequency for yoga practice?
A: Practicing 3–5 times per week provides substantial benefits. Even short daily sessions (15–20 minutes) can improve flexibility, reduce stress, and build a consistent habit. Consistency matters more than duration.