[English 101] YOGA SESSION - Phrases for poses, breathing, and relaxation

Teaching Material

1. My favorite asana helps me stretch my lower back.
• Asana (noun) - A physical yoga posture or pose
• Use ‘asana’ when referring to specific yoga postures. It shows respect for traditional yoga terminology. Knowing the term is helpful when following class instructions or discussing different poses with fellow practitioners.
• “How’s your practice?” “I learned a new asana today for hip flexibility.”
• Posture - Say ‘posture’ if you want a more general English term that people easily understand.
2. Try holding the pose for five breaths to build stamina.
• Pose (noun) - A specific position in yoga that strengthens or stretches the body
• Use ‘pose’ for everyday conversation about yoga. It’s an accessible term that aligns with English speakers less familiar with Sanskrit. Helpful for discussing or teaching simple posture instructions.
• “Which pose is next?” “Let’s move into Warrior II.”
3. Press your heels down in Downward-Facing Dog for a deeper stretch.
• Downward-Facing Dog (noun phrase) - A foundational yoga pose that stretches the spine and hamstrings
• Commonly used in many sequences, this pose helps warm up your entire body. Keep your spine long and your weight evenly distributed between hands and feet. Avoid locking your knees.
• “What’s a good pose for tight hamstrings?” “Downward-Facing Dog is perfect.”
• Adho Mukha Svanasana - Use the Sanskrit term in traditional settings or advanced classes for authenticity.
4. Take Child’s Pose whenever you need a break during practice.
• Child’s Pose (noun phrase) - A resting posture that gently stretches the back and calms the mind
• A go-to posture for rest or relief in a yoga sequence. It’s especially helpful if you feel tired, dizzy, or need a gentle lower-back stretch. Keep your forehead on the mat for extra grounding.
• “I’m feeling overwhelmed.” “Try Child’s Pose to calm down.”
5. Engage your core in Warrior Pose to maintain balance.
• Warrior Pose (noun phrase) - A strong standing pose that builds leg strength and focus
• Warrior poses (I, II, III) cultivate stamina and mental resolve. Square your hips forward in Warrior I, extend arms strongly in Warrior II, and focus your gaze to remain steady.
• “How do I feel more confident?” “Practice Warrior Pose for a boost of energy.”
6. Place your foot on the inner thigh to get into Tree Pose safely.
• Tree Pose (noun phrase) - A balancing posture that promotes stability and concentration
• Tree Pose develops focus and single-leg strength. Root through your standing foot and fix your gaze. If you lose balance, gently reset and keep practicing.
• “I keep wobbling.” “Try focusing on a point to stabilize in Tree Pose.”
7. Stand tall like a mountain, grounding your feet firmly.
• Mountain Pose (noun phrase) - A basic standing pose focusing on posture and alignment
• The foundation for all standing poses, Mountain Pose aligns your spine and distributes weight evenly. It’s also great for breathing awareness. Keep shoulders relaxed and chest open.
• “Where do we begin class?” “We start with Mountain Pose to set alignment.”
8. Extend your arm straight up in Triangle Pose for a deeper opening in the chest.
• Triangle Pose (noun phrase) - A lateral stretch that opens the hips and strengthens the legs
• Triangle Pose promotes flexibility in the waist and hips. Keep your knees slightly soft if needed. Focus on rotating the torso upward and lengthening both sides of the body evenly.
• “My sides feel tight.” “Triangle Pose will help stretch them.”
9. Lift your hips in Bridge Pose to activate your hamstrings.
• Bridge Pose (noun phrase) - A backbend that opens the chest and strengthens the glutes
• Bridge Pose can help counteract forward rounding from sitting. Press through the feet for support and avoid straining the neck. Perfect for preparing you for deeper backbends over time.
• “My back feels stiff.” “Try Bridge Pose to gently open it.”
10. Sink your hips back in Chair Pose as if sitting on an invisible chair.
• Chair Pose (noun phrase) - A powerful standing pose that strengthens the legs and core
• This pose builds endurance and heats up the body. Distribute your weight in your heels, maintaining a neutral spine. It's also good practice for strong breathing under stress.
• “Why are my legs shaking?” “Chair Pose works your thighs intensely.”
11. Keep your elbows close to your body in Cobra Pose.
• Cobra Pose (noun phrase) - A gentle backbend that strengthens the spine and opens the chest
• Cobra Pose is often part of a Sun Salutation. Lift your chest using back muscles rather than pushing only with your hands. Keep your shoulders away from your ears to avoid tension.
• “My lower back hurts a bit.” “Cobra Pose can help if done gently.”
12. Move slowly through Cat-Cow to gently loosen your back.
• Cat-Cow (noun phrase) - A dynamic warm-up that alternates spinal flexion and extension
• Coordinate movement with breath: inhale to lift the chest (Cow), exhale to arch the back (Cat). This flow increases spinal mobility and warms up the body for further practice.
• “My spine feels tight.” “Try a few rounds of Cat-Cow.”
13. Keep a slight bend in your knees during Forward Fold if you feel tight.
• Forward Fold (noun phrase) - A standing pose that stretches the hamstrings and releases the lower back
• Forward Fold eases tension in your back and legs. Let gravity help you. Avoid rounding your spine aggressively; keep length in the front body for safer alignment.
• “My legs can’t straighten all the way.” “That’s okay in Forward Fold; bend them gently.”
14. Hold Plank Pose for 30 seconds to build arm and core strength.
• Plank Pose (noun phrase) - A core-strengthening position resembling the top of a push-up
• Align shoulders over wrists, engage your abs, and keep your body in one straight line. Avoid letting your hips sag. It's a staple pose for building overall stability.
• “Why are my shoulders burning?” “Because Plank Pose challenges your entire upper body.”
15. Slowly lower into Chaturanga to protect your shoulders.
• Chaturanga (noun) - A low push-up that strengthens arms and core in a yoga flow
• Often part of a vinyasa sequence, Chaturanga requires strong arms, engaged abs, and a stable core. Keep elbows tucked. Practice with knees down if needed to build strength safely.
• “How do I flow from Plank?” “Shift forward, then bend elbows for Chaturanga.”
• Four-Limbed Staff Pose - Use this term to highlight the posture’s meaning in Sanskrit. It can help identify the pose in formal classes.
16. Roll your shoulders back in Upward-Facing Dog for a chest opener.
• Upward-Facing Dog (noun phrase) - A backbend that follows Chaturanga in a Sun Salutation
• Similar to Cobra but with arms fully extended and hips lifted off the mat. Engage your core and press through the tops of your feet. Good for building arm strength and chest expansion.
• “Should I keep my thighs off the ground?” “Yes, that’s part of Upward-Facing Dog.”
17. Reach your top arm high in Half Moon Pose to improve balance.
• Half Moon Pose (noun phrase) - A balancing pose focusing on strength and lateral opening
• Half Moon Pose challenges coordination and strength. Place your lower hand on a block if you can’t comfortably reach the floor. Keep your gaze steady for better balance.
• “I struggle to stay stable.” “Use a block in Half Moon Pose until you feel stronger.”
18. Eagle Pose improves concentration by requiring a fixed gaze.
• Eagle Pose (noun phrase) - A standing balance that wraps arms and legs for focus and stability
• Eagle Pose strengthens ankles, calves, and improves shoulder stretch. Squeeze your thighs together to stabilize. Focus on slow, steady breathing to hold the pose effectively.
• “My arms feel tangled.” “That’s normal in Eagle Pose; practice slowly.”
19. Rest your forearm on your thigh in Extended Side Angle for support.
• Extended Side Angle (noun phrase) - A standing pose that deeply stretches the side body and strengthens the legs
• This posture increases flexibility in the groin and hips, while lengthening the torso. Make sure your front knee aligns over the ankle. Keep your chest open and eyes forward or upward.
• “I feel a deep stretch in my waist.” “That’s correct for Extended Side Angle.”
20. Exhale as you deepen the Seated Twist for a detoxifying stretch.
• Seated Twist (noun phrase) - A pose performed seated to rotate the spine gently
• Twists can aid digestion and release tension in the back. Maintain a tall spine before rotating. Inhale to lengthen, exhale to deepen. Avoid forcing your range of motion.
• “How do I relieve my stiff back?” “Try a gentle Seated Twist after warming up.”
21. Lower your front knee in Pigeon Pose and extend the back leg.
• Pigeon Pose (noun phrase) - A hip-opener often used to release tension in the lower body
• Pigeon Pose stretches the hip flexors and glutes. Keep your hips square and torso upright if you feel intense sensations. Use props like blocks or blankets for comfort.
• “My hips are tight.” “Pigeon Pose can help loosen them.”
22. Reach back for your heels in Camel Pose, keeping your chest lifted.
• Camel Pose (noun phrase) - A kneeling backbend that opens the chest and shoulders
• Warm up thoroughly before attempting deeper backbends like Camel. Push your hips forward and avoid collapsing your neck. It’s excellent for counteracting hours of forward hunching.
• “My shoulders feel tight.” “Camel Pose is great to open them.”
23. Kick your legs into your hands to lift higher in Bow Pose.
• Bow Pose (noun phrase) - A prone backbend where you hold your ankles and lift your chest
• Bow Pose stretches the entire front body and improves posture. Keep your knees hip-width apart. If it’s challenging, use a strap around your ankles to help you reach.
• “How do I strengthen my back?” “Try Bow Pose to engage your spine and open your chest.”
24. Sit upright before rotating into Half Lord of the Fishes.
• Half Lord of the Fishes (noun phrase) - A seated twist that deeply rotates the spine
• A deeper twist that energizes the spine and aids digestion. Keep your supporting hand close to your spine for stability. Inhale to lengthen the spine; exhale to twist further.
• “Which twist can I do after lunch?” “Try Half Lord of the Fishes for a gentle detox.”
25. Try Legs-Up-The-Wall to reduce swelling in your feet after a long day.
• Legs-Up-The-Wall (noun phrase) - A restorative pose that involves lying with legs elevated against a wall
• This gentle inversion helps with circulation and calms the nervous system. Great for winding down or post-workout. Keep your lower back comfortably supported, adjusting distance from the wall as needed.
• “I’m exhausted.” “Legs-Up-The-Wall will help you relax.”
26. Rest your hands on your knees while in Lotus Pose to maintain steadiness.
• Lotus Pose (noun phrase) - A cross-legged seated posture often used for meditation
• Lotus Pose requires open hips, so don’t force it. Consider Half-Lotus or Easy Pose if full Lotus is uncomfortable. Once stable, it encourages a tall spine and stillness for meditation.
• “I want to meditate longer.” “Practice Lotus Pose for stable posture.”
27. Lie completely still in Corpse Pose to integrate your practice.
• Corpse Pose (noun phrase) - A supine pose for deep relaxation at the end of practice
• Also called Savasana, it’s vital for absorbing the benefits of your session. Let each muscle relax fully. Focus on your breath without tension. Avoid falling asleep if possible, but if you do, it’s okay.
• “How do I feel calmer after a session?” “Spend a few minutes in Corpse Pose.”
• Savasana - Used frequently in yoga classes to reference the final relaxation pose.
28. Move carefully into Shoulder Stand, supporting your back with your hands.
• Shoulder Stand (noun phrase) - An inverted pose that places weight on the shoulders, engaging the core
• This pose strengthens the core and aids circulation. Keep your neck protected by aligning shoulders under you. Beginners might place blankets under shoulders to support the cervical spine.
• “I’d like to try an inversion.” “Shoulder Stand is a good start.”
29. Use a wall for support when learning Headstand.
• Headstand (noun) - A challenging inversion balancing on the forearms or hands and head
• Known as the “king” of asanas, Headstand builds upper body strength and focus. Perfect alignment and core engagement are crucial. Practice under supervision if you’re a beginner to avoid neck strain.
• “I want to flip upside-down!” “Work on Headstand with a spotter.”
30. Shift your weight forward in Crow Pose and keep your gaze ahead.
• Crow Pose (noun phrase) - An arm balance where knees rest on the upper arms
• Crow Pose develops arm and core strength while improving balance. Start by placing a cushion or blanket in front of you. Focus on leaning forward without fear to lift your feet off the ground.
• “I face-plant when I try this.” “Build up arm strength first for Crow Pose.”
31. Practice against a wall to safely build confidence in Handstand.
• Handstand (noun) - A full inversion balancing on the hands with legs extended upward
• Handstand demands strong wrists, shoulders, and core. Progress slowly with drills like wall walks or donkey kicks. Keeping consistent practice will help overcome fear of being upside down.
• “Which advanced pose should I try?” “Handstand will really test your balance.”
32. Start with five rounds of Sun Salutation to energize your body.
• Sun Salutation (noun phrase) - A sequence of poses often used as a warm-up in yoga practice
• Sun Salutations build heat, improve flexibility, and link breath with movement. There are variations (A, B, etc.), so learn the one that suits your level. They’re a staple in vinyasa-style classes.
• “How do I begin my morning?” “A quick Sun Salutation routine is perfect.”
33. Flow through your vinyasa, moving from Plank to Upward-Facing Dog to Downward-Facing Dog.
• Vinyasa (noun) - A flowing sequence of yoga poses coordinated with breath
• Vinyasa emphasizes fluid transitions, linking breath to each movement. Great for building stamina and engaging the entire body. Listen to your body’s limits to avoid strain.
• “Which style do you do?” “I love a dynamic Vinyasa class.”
34. Inhale deeply before raising your arms overhead.
• Inhale (verb) - To breathe air into the lungs
• Proper breathing is crucial in yoga. Use your inhales to prepare or lift in poses. Deep inhalation increases focus and oxygen intake, helping with balance and muscle engagement.
• “When do I inhale?” “Use your inhale to lengthen and open the chest.”
35. Exhale slowly as you fold forward.
• Exhale (verb) - To release air from the lungs
• Exhaling often corresponds to downward or folding movements. It aids relaxation and helps you move deeper into a pose. Steady, full exhalations reduce tension and foster calm.
• “Do I hold my breath?” “No, exhale as you move deeper into the stretch.”
36. We’ll begin class with a short Pranayama session to center the mind.
• Pranayama (noun) - Yogic breathing exercises that regulate energy and focus
• Controlling the breath can significantly impact mental clarity and relaxation. Pranayama includes various techniques like alternate nostril breathing or Ujjayi. Practice them mindfully, preferably guided by a teacher at first.
• “I feel stressed.” “Try a simple Pranayama technique for a few minutes.”
37. Use Ujjayi Breath to maintain steady focus during your Vinyasa flow.
• Ujjayi Breath (noun phrase) - A victorious breathing technique creating a soft oceanic sound in the throat
• Ujjayi helps synchronize breath with movement, especially in flow practices. Slightly constrict the back of your throat for the audible sound. This fosters internal heat and mental steadiness.
• “Why is everyone breathing loudly?” “That’s Ujjayi Breath, to warm and calm the body.”
38. Try Nadi Shodhana to calm your mind before meditation.
• Nadi Shodhana (noun phrase) - Alternate nostril breathing to balance left and right energy channels
• This technique can reduce stress, promote mental clarity, and stabilize emotions. Use your thumb and ring finger to alternate nostrils. Keep the breath slow, steady, and consistent.
• “My thoughts are racing.” “Practice Nadi Shodhana for five minutes to find balance.”
39. Activate your core Bandha to hold steady in Crow Pose.
• Bandha (noun) - An internal energy lock or engagement in the body
• Bandhas like Mula, Uddiyana, and Jalandhara help stabilize and channel energy. Engaging them can protect your spine and enhance control in various poses. Learn them gradually with proper guidance.
• “Why is my balance off?” “You might need to engage your Bandha more.”
40. Choose a mantra to keep your mind focused during seated practice.
• Mantra (noun) - A sacred phrase or word repeated to aid concentration in meditation
• Mantras can be chanted silently or aloud. They create a vibrational effect that calms the mind and fosters deeper concentration. Pick a short, positive phrase or a traditional Sanskrit mantra.
• “I get easily distracted.” “Try repeating a mantra to maintain focus.”
41. We start class with the sound of Om to unify our breath.
• Om (noun) - A primordial sound chanted at the beginning or end of a yoga session
• Often called the sacred sound of the universe. Chanting Om can create a sense of unity and calm. It’s also a common lead-in to meditative states, helping still the mind.
• “Why do we say Om?” “It symbolizes universal energy and connects us to the present.”
42. We end each class by saying Namaste, acknowledging each other’s presence.
• Namaste (expression) - A respectful greeting or farewell in yoga culture, meaning ‘I bow to you’
• Namaste is a polite way to express mutual respect and spiritual recognition. Typically accompanied by placing hands together at the heart center with a slight bow.
• “Why do we say Namaste at the end?” “It’s a gesture of gratitude and respect.”
43. Practice mindfulness during poses by observing your breath and body sensations.
• Mindfulness (noun) - Focused attention on the present moment without judgment
• Mindfulness is core to yoga, allowing you to experience each breath and movement fully. It reduces mental chatter and stress, promoting calm and awareness both on and off the mat.
• “My thoughts wander.” “Mindfulness can bring you back to the present.”
44. Finish your yoga session with a short meditation to settle the mind.
• Meditation (noun) - A practice of quieting the mind through focused attention or observation
• In yoga, meditation complements physical postures. It can be breath-focused, guided, or mantra-based. Start with small increments of time and gradually increase as you build focus.
• “How do I reduce anxiety?” “A few minutes of meditation daily can help.”
45. Allow for a relaxation period at the end of your practice.
• Relaxation (noun) - The state of resting body and mind, releasing tension and stress
• Deliberate relaxation recharges your body and mind, preventing burnout. In yoga, it often involves restful poses like Child’s Pose or Savasana, combined with mindful breathing.
• “I feel tense after work.” “Try some relaxation techniques like deep breathing.”
46. Through regular practice, I’ve found a sense of inner peace.
• Inner Peace (noun phrase) - A calm and content state of mind that yoga seeks to cultivate
• Inner peace is a key outcome of consistent yoga and meditation. It arises from quieting the mind, aligning the body, and connecting with breath and present-moment awareness.
• “Why do yoga?” “It helps me find inner peace amid daily chaos.”
47. Begin your practice by setting an intention, such as self-compassion.
• Intention (noun) - A purposeful thought or goal set at the start of a yoga session
• Creating an intention guides your practice and shapes your mindset. It could be physical (improving flexibility) or emotional (building gratitude). Revisit it if your mind drifts.
• “How can I stay motivated?” “Choose a clear intention before each session.”
48. Maintain focus on your breath to stabilize your balance poses.
• Focus (noun) - Concentrated attention on one point or objective
• Focus is crucial for steady postures and a calm mind. Gaze at a fixed point or use a mantra to anchor your concentration. This can also reduce distractions and wandering thoughts.
• “I keep looking around.” “Bringing your focus inward might help.”
49. Engaging your core helps maintain balance in single-leg stances.
• Balance (noun) - Equilibrium in poses, physically and mentally
• Balance in yoga requires mental focus, muscle engagement, and breath control. Start with simpler poses before moving to advanced ones. Balancing postures also enhance concentration off the mat.
• “I wobble a lot in Tree Pose.” “Practice regularly to develop better balance.”
50. Focus on alignment before deepening into the stretch.
• Alignment (noun) - Proper positioning of body parts for safety and effectiveness in poses
• Alignment ensures you target the correct muscles and protect joints. Listen to instructor cues, use mirrors or mindful body awareness. Good alignment sets the foundation for safe, sustainable practice.
• “Why does my knee hurt?” “Your alignment might be off; adjust your foot placement.”
51. Spread your toes for grounding in Mountain Pose.
• Grounding (noun/verb gerund) - Connecting firmly with the floor or earth, promoting stability
• Grounding enhances physical stability and mental calm. Visualize energy flowing from your body into the earth. This concept is key in standing and seated poses to remain steady.
• “I feel off-balance.” “Try focusing on grounding your feet into the mat.”
52. Draw attention to your center to maintain stability in poses.
• Center (noun) - The core or midpoint of physical or mental focus
• ‘Center’ can mean your physical core or mental calm point. Engage it to stabilize your spine and remain poised. Mentally centering reduces stress and wanderings of the mind.
• “Where should I concentrate in Warrior?” “Focus on your center for better posture.”
53. Tighten your core in Plank Pose for a strong line.
• Core (noun) - The central muscles of the torso supporting the spine and posture
• A strong core stabilizes nearly every yoga pose, reducing strain on the back and limbs. Focus on subtle abdominal engagement. This also improves balance and alignment across your practice.
• “Why is my lower back hurting?” “Maybe your core isn’t engaged enough.”
54. Regular yoga increases flexibility over time.
• Flexibility (noun) - The capacity of muscles and joints to move through a full range of motion
• Don’t force your body. Flexibility improves gradually as you warm up tight areas. Warm muscles respond better to stretching, and patient, gentle repetition fosters lasting progress without injury.
• “I can’t bend that far.” “Flexibility comes with consistent practice.”
55. Use props to modify poses if you’re a beginner or need extra support.
• Props (noun (plural)) - Equipment like blocks, straps, and bolsters that support yoga practice
• Props adapt poses to individual needs, allowing safe alignment and deeper exploration. They’re not just for beginners. Even advanced practitioners use them for improved technique and comfort.
• “Should I use a block?” “Yes, props can help you maintain alignment safely.”
56. Roll out your yoga mat before beginning your practice.
• Yoga Mat (noun phrase) - A specialized non-slip mat used for stability and comfort
• A proper mat provides traction and padding for joints. Invest in a quality mat for longer-lasting use and comfort. Clean it regularly to maintain hygiene and grip.
• “Do I need a fancy yoga mat?” “Any mat with good grip and cushioning works.”
57. Loop the strap around your foot to deepen the hamstring stretch.
• Strap (noun) - A yoga prop used to extend reach or maintain form in stretches
• Yoga straps assist with challenging poses by adding length to arms. They help maintain proper alignment without overreaching. Keep moderate tension on the strap and move gently.
• “I can’t touch my toes.” “A strap helps you reach comfortably.”
58. Place a block under your hand in Triangle Pose for stability.
• Block (noun) - A foam or cork rectangular tool to support and modify yoga poses
• Blocks are essential for poses requiring ground contact. Adjust the block’s height to suit your comfort. They also offer support for seated postures or bridging in backbends.
• “I can’t quite reach the floor.” “A block is perfect to bridge the gap.”
59. Place the bolster under your back for a heart-opening posture.
• Bolster (noun) - A firm, long cushion used mainly in restorative yoga
• Bolsters offer gentle support for relaxation and therapeutic postures. They help maintain comfort and alignment, particularly in long-held stretches. Great for deep restorative sessions or prenatal practice.
• “My lower back hurts in reclined poses.” “Use a bolster to support your spine.”
60. Use a blanket under your knees for extra padding in poses.
• Blanket (noun) - A folded layer of cloth for cushioning or warmth in yoga
• Yoga blankets can be folded for adjustable height or extra warmth during final relaxation. They also provide comfort in seated postures or protect sensitive joints.
• “My knees are sensitive.” “Place a blanket on the mat for softness.”
61. Keep your gaze on a still point to maintain balance in Tree Pose.
• Gaze (noun) - A focal point for the eyes to help stabilize the body and mind
• Directing your gaze to a specific spot helps concentration and body alignment, particularly in balancing poses. Maintain a soft focus—avoid straining or looking around unnecessarily.
• “I lose balance often.” “Steady your gaze to stay focused.”
62. Use your drishti on a single point to remain stable in Warrior III.
• Drishti (noun) - A focused gaze in yoga that helps control attention and energy
• A drishti cultivates mental discipline and alignment. By fixing your eyes, you reduce distractions and refine posture. Common in balancing and forward-bending sequences.
• “Why does the teacher say drishti?” “It’s a Sanskrit term for focusing your gaze.”
63. Move with the flow of your breath from one posture to the next.
• Flow (noun) - A continuous sequence of poses synchronized with breath
• Flow-based yoga emphasizes seamless transitions. Keep your inhalations and exhalations steady to guide each movement. The aim is a graceful, uninterrupted rhythm that cultivates presence.
• “Shall we pause between poses?” “No, let’s keep a steady flow.”
64. Follow the sequence carefully to gain the full benefits of each pose.
• Sequence (noun) - An ordered set of poses creating a cohesive practice
• A well-designed sequence gradually warms the body and prevents injury. It generally starts gentle, peaks with challenging poses, and then cools down. Craft or follow a thoughtful flow for best results.
• “Which poses are we doing?” “Let’s start with a basic warm-up sequence.”
65. Always do a short warm-up to loosen joints before intense postures.
• Warm-up (noun) - Gentle movements or stretches to prepare the body for deeper poses
• Warm-ups gradually increase blood flow to your muscles, lowering injury risk and improving flexibility. Simple moves like Cat-Cow or gentle twists ready you for more demanding postures.
• “Can we skip the warm-up?” “No, it reduces injury and prepares the muscles.”
66. Incorporate a cool-down sequence with supine twists and gentle forward folds.
• Cool-down (noun) - Slower, calmer poses to help the body transition from exertion to rest
• Cooling down lowers heart rate and soothes muscles post-practice. This phase often features seated or reclined stretches and transitions you into final relaxation or meditation.
• “I feel stiff after practice.” “A proper cool-down helps prevent soreness.”
67. The instructor gave me a gentle adjustment in Triangle Pose.
• Adjustment (noun) - A physical or verbal correction by a teacher to improve pose alignment
• Adjustments guide you into safer, more effective posture. Always communicate comfort or discomfort to the teacher. If you prefer no physical touch, politely inform them before class.
• “How did I know I was off?” “The teacher’s adjustment corrected your hip alignment.”
68. Ask your teacher if you’re unsure about a certain pose.
• Teacher (noun) - A certified individual guiding students through yoga classes
• A teacher’s role is to keep students safe and engaged while offering modifications. Always respect their guidelines, but also listen to your body if something feels uncomfortable.
• “Who’s your favorite teacher at the studio?” “Sarah is great with alignment cues.”
• Instructor - Use ‘instructor’ for a more formal or general context without a spiritual connotation.
69. He’s been a yogi for years and teaches advanced classes now.
• Yogi (noun) - A person who practices yoga, often implying dedication
• Yogi traditionally refers to someone deeply committed to yoga’s spiritual and physical aspects. In casual usage, it can simply mean a yoga enthusiast. It’s gender-neutral in contemporary contexts.
• “Are you a yogi?” “I practice regularly, so I guess so.”
70. She’s a devoted yogini with a passion for meditation.
• Yogini (noun) - A female practitioner of yoga
• Use ‘yogini’ to highlight a female identity in yoga. It emphasizes the feminine energy or role in practice. However, many simply use ‘yogi’ for all genders nowadays.
• “Is it ‘yogi’ or ‘yogini’?” “Yogini specifically denotes a woman practicing yoga.”
71. Sign up for a beginner class to learn basic poses safely.
• Beginner Class (noun phrase) - An introductory yoga session for those new to the practice
• A beginner class typically covers foundational poses, proper alignment, and simple sequences. It’s ideal if you need a slower pace or desire extra guidance on technique.
• “Where should I start?” “Try a beginner class to ease into yoga.”
72. Advanced class includes inversions like Headstand and Handstand.
• Advanced Class (noun phrase) - A yoga session offering complex poses and faster flows
• This level demands a solid foundation in alignment, balance, and strength. Expect complex transitions or deeper backbends. Only join if you feel comfortable with intermediate-level practice first.
• “I want a bigger challenge.” “Move up to an advanced class.”
73. Gentle yoga helped me recover after an injury.
• Gentle Yoga (noun phrase) - A slow-paced style focusing on relaxation and minimal strain
• Gentle yoga is ideal for stress relief, beginners, seniors, or those with physical limitations. It emphasizes mindful movement and breath. Expect fewer complex poses and a soothing ambiance.
• “What if I can’t do intense flows?” “Gentle yoga might be perfect for you.”
74. Power yoga makes me sweat and challenges my endurance.
• Power Yoga (noun phrase) - A vigorous, fitness-based approach to vinyasa-style yoga
• Faster paced, it builds strength and cardiovascular fitness. Expect continuous movement with minimal breaks. Maintain correct alignment to prevent injury, especially when fatigued.
• “I want a workout element.” “Power yoga will raise your heart rate.”
75. Hot yoga made me feel detoxified but drained at first.
• Hot Yoga (noun phrase) - Yoga performed in a heated room to promote sweating and flexibility
• The increased temperature loosens muscles, allowing deeper stretches. Stay hydrated and listen to your body, as the heat can be intense. Bring a towel and a non-slip mat cover.
• “Why is it so hot in here?” “That’s how hot yoga works.”
76. Yin yoga helped me release tension in my hips by holding poses longer.
• Yin Yoga (noun phrase) - A slow-paced style with poses held for longer durations to target deep tissues
• Yin focuses on ligaments and fascia rather than muscles. It's meditative, requiring patience and stillness. Avoid pushing too hard; let gravity do the work for deeper opening.
• “My connective tissues are stiff.” “Yin yoga can help loosen them gradually.”
77. Restorative yoga helped me destress after a busy week.
• Restorative Yoga (noun phrase) - A calming practice using props to support passive stretches
• Poses are held for extended periods with full support (bolsters, blankets). The goal is total relaxation and reduced mental chatter. Often recommended for recovery, stress relief, or deep rest.
• “I can’t handle tough workouts right now.” “Try restorative yoga for healing and relaxation.”
78. I prefer practicing at the studio for the group energy.
• Studio (noun) - A dedicated space where yoga classes are taught
• Studios provide a communal environment, professional guidance, and a distraction-free setting. Check schedules, class levels, and teacher credentials to find the right fit for your goals.
• “Where do you do yoga?” “At a local studio near my apartment.”
79. Clear a quiet space at home for your daily yoga routine.
• Space (noun) - The physical or mental area in which one practices yoga
• Creating a dedicated yoga space helps you focus and stay consistent. It can be a corner of your room or an entire studio. Mentally, ‘space’ also means clarity and readiness for practice.
• “I have limited space.” “Just enough room for a mat is usually fine.”
80. Many poses aim to balance the chakras for overall well-being.
• Chakra (noun) - Energy centers within the body, according to yogic tradition
• Chakras are a spiritual concept linked to emotional, mental, and physical health. Some yoga practices focus on specific chakras with certain poses or meditations to foster balance.
• “I’ve heard about chakras.” “They’re believed to be energy points along the spine.”
81. Focus on your Third Eye point during meditation for deeper introspection.
• Third Eye (noun phrase) - The area on the forehead associated with intuition and spiritual insight
• Often associated with the sixth chakra (Ajna), the Third Eye symbolizes clarity and perception. Gently bring your attention here to enhance concentration and intuitive insight.
• “I’m trying to increase self-awareness.” “Visualize energy at your Third Eye while breathing.”
82. Yoga aims to direct and balance energy within your body.
• Energy (noun) - Vital force or prana that flows through the body in yoga philosophy
• Recognizing energy flow can deepen your practice. Smooth, continuous breath and fluid movements help distribute energy evenly. When harnessed, it can lead to greater vitality and focus.
• “Why do I feel more awake after yoga?” “You’ve moved your energy through dynamic poses.”
83. We’ll begin with mantra chanting to unite our voices and calm the mind.
• Mantra Chanting (noun phrase) - Repeating sacred sounds or phrases to enhance meditative focus
• Mantra chanting aligns breath, vibration, and mental intention. Choose a mantra that resonates with you. It can cultivate community spirit in group classes and deepen your personal practice.
• “I’m nervous about chanting.” “Mantra chanting is optional but can help concentration.”
84. End your session with Savasana to absorb the benefits of your practice.
• Savasana (noun) - The Sanskrit name for Corpse Pose, a final relaxation posture
• Savasana is critical for mental integration. Lie on your back, fully relax, and let your breath flow naturally. It’s considered the most challenging pose by some due to the stillness required.
• “I always feel calm after Savasana.” “It’s the pose where you truly let go.”
85. Set up in Table Top Position before flowing into Cat-Cow.
• Table Top Position (noun phrase) - A hands-and-knees pose used as a base for Cat-Cow or balancing
• Keep the spine neutral, wrists under shoulders, knees under hips. Table Top helps you warm up and transition to other poses. It’s also great for balance exercises (like Bird Dog).
• “Where do I start for Cat-Cow?” “Begin in Table Top with knees under hips, wrists under shoulders.”
86. Maintain a straight line from heels to head in Four-Limbed Staff Pose.
• Four-Limbed Staff Pose (noun phrase) - Another term for Chaturanga, emphasizing the support of hands and feet
• It highlights the alignment of the body as a firm staff. Engage the core and keep elbows close to ribs. Practiced carefully, it boosts arm, wrist, and abdominal strength.
• “Is this a push-up?” “Similar, but in yoga we call it Four-Limbed Staff Pose.”
87. Practice breath control to stabilize your movements and focus your mind.
• Breath Control (noun phrase) - Managing the pace and depth of breathing during yoga
• In yoga, breath control is vital for safe, mindful practice. Matching breath with motion unites body and mind. Start by simply observing your breath rhythm, then gradually regulate it.
• “I run out of breath easily.” “Work on breath control so your poses flow better.”
88. Focus on the breath when you feel your mind wandering.
• Focus on the Breath (phrasal verb) - An instruction to direct attention to inhaling and exhaling
• This cue is common in class, reminding you to harness your breathing as an anchor. It’s especially helpful in challenging poses or transitions, preventing mental and physical tension.
• “I keep thinking about my to-do list.” “Focus on the breath to stay in the moment.”
89. Relax the shoulders away from your ears to create more space in your neck.
• Relax the Shoulders (phrase) - A common cue to release tension in the upper body
• Shoulder tension is common under stress. In yoga, frequently check your shoulders, letting them drop down the back. This improves neck comfort and posture, especially in standing or seated poses.
• “Why does my neck hurt?” “You might be shrugging; relax the shoulders.”
90. Lengthen the spine before folding forward to protect your lower back.
• Lengthen the Spine (phrase) - An instruction to extend and align the back
• Imagine creating space between vertebrae, especially on inhales. Keeping the spine elongated helps protect the discs and allows deeper, safer stretches in forward folds or backbends.
• “Why do I feel cramped?” “Try to lengthen the spine first for proper alignment.”
91. Engage the core to support your lower back in Plank Pose.
• Engage the Core (phrase) - A cue to tighten abdominal and back muscles for stability
• Activating your core is a key principle in yoga to stabilize and protect your spine. Gently pull the navel in and up, maintaining steady breath to avoid over-tensing.
• “My back arches a lot.” “Engage the core to keep it neutral.”
92. Open the chest in Warrior II to help you breathe fully.
• Open the Chest (phrase) - A direction to broaden the collarbones and expand the rib cage
• Opening the chest improves posture and aids in deep breathing. Roll shoulders down and back, lifting the sternum gently. It counters slouching and makes many poses more effective.
• “I feel cramped in my shoulders.” “Open the chest by rolling them back.”
93. Feel the stretch in your hamstrings during Forward Fold, but don’t push too hard.
• Feel the Stretch (phrase) - A suggestion to tune into sensations while holding a pose
• Yoga emphasizes mindful awareness of bodily sensations. ‘Feel the stretch’ means recognizing tension points without forcing them. This encourages safe progress and helps you stay present.
• “Should it hurt?” “No, you should feel the stretch but not pain.”
94. Be present in each breath to fully experience your practice.
• Be Present (phrase) - A reminder to keep awareness in the current moment
• A fundamental yoga principle, presence reduces stress and fosters a deeper mind-body connection. Instead of letting your mind wander, repeatedly return to your breath, body sensations, or drishti.
• “My mind keeps drifting.” “Gently bring it back and be present.”
95. Develop body awareness to refine your alignment in each pose.
• Body Awareness (noun phrase) - Conscious perception of sensations, alignment, and movement in the body
• Building body awareness is key to safe, effective yoga. Pay attention to subtle cues—like weight distribution or muscle tension. Over time, it leads to better alignment and mindful movement.
• “I don’t notice my posture.” “Body awareness helps prevent injuries.”
96. Release tension in your jaw and forehead as you hold the pose.
• Release Tension (phrasal verb) - To let go of tightness in muscles or joints
• Often, we unconsciously hold tension in our faces, shoulders, or hips. Mindful exhalations can help you relax these areas. Aim for a steady breath and gentle focus rather than forcing relaxation.
• “I’m clenching my teeth.” “Try to release tension around your mouth.”
97. Cultivate your mind-body connection by synchronizing breath with motion.
• Mind-Body Connection (noun phrase) - The integrated relationship between mental focus and physical movement
• Yoga’s core is the unity of mental and physical awareness. When your mind is fully present in your body, you perform each pose more safely and effectively, gaining deeper benefits.
• “What’s the point of slow, controlled movements?” “They strengthen the mind-body connection.”
98. Calm your mind by focusing on slow, steady breathing in Child’s Pose.
• Calm Your Mind (phrase) - A cue to reduce mental chatter and anxiety
• Conscious breathing and gentle focus help calm the mind, lowering stress levels. Direct your attention to body sensations or a single point to let extraneous thoughts subside naturally.
• “I’m feeling restless today.” “Try to calm your mind with a few deep inhales.”
99. Perform a gentle twist to release tightness in your lower back.
• Gentle Twist (noun phrase) - A mild rotational movement of the spine performed slowly
• Gentle twists help keep the spine mobile and aid digestion. Move cautiously, especially if you have back issues. Inhale to lengthen the spine, exhale to rotate slightly more.
• “My sides are sore.” “A gentle twist can help reduce tension.”
100. Elongate the spine during a seated forward fold for better alignment.
• Elongate (verb) - To extend or lengthen, often referring to the spine or limbs
• In yoga, elongation prevents compression in joints and discs. Think of creating room in your vertebrae or reaching your limbs fully. It improves posture and deepens stretches safely.
• “I feel scrunched up.” “Try to elongate your arms and back.”
101. Use each exhale to let go of any tightness in your hips.
• Let Go (phrasal verb) - A mental and physical release of tension or resistance
• ‘Let go’ is a common cue reminding you to stop battling your body or mind. Physically, it helps deeper relaxation. Mentally, it means releasing attachments or intrusive thoughts.
• “I’m still tense.” “Exhale fully and just let go; don’t force it.”