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yama and niyama chart listing all the yamas and niyamas: ahimsa, satya, asteya, brahmacharya, and aparigraha as the yamas, or external ethics and saucha, santosha, tapas, svadhyaya, isvara pranidhana as the niyamas, or internal ethics

Yamas and Niyamas

By Yoga Philosophy

If you are a yoga teacher or yoga practitioner, it is likely you’ve heard of the 8-limbed path of yoga. The 8-limbed path is essentially a mapped out path of how to attain enlightenment through the Astanga Yoga system, which is the traditional form of yoga involving yoga asana. You can read about the 8-limbed path in sacred texts such as the Vedas and the Yoga Sutras.

The 8-limbs of Yoga are as follows:

  1. Yama (moral discipline)
  2. Niyama (aspirational principles)
  3. Asana (physical postures)
  4. Pranayama (breathing technique)
  5. Pratyahara (detachment)
  6. Dharana (concentration)
  7. Dhiyana (reflection)
  8. Samadhi (total absorption or bliss/enlightenment)

The path is organized in a stepwise fashion, but you can practice them out of order or be working on multiple things at the same time, especially as we live in today’s modern world.

This blog post is specifically dedicated to the first two limbs, Yama and Niyama. These two limbs are concerned with providing the skills and level of awareness to live joyfully and fully in relation to ourselves, others, and the environment. They are considered to be the ethical guidelines in which to live and access our highest capacity as humans.

What does Yama and Niyama mean?

In English, Yama is translated to “restraint or discipline.” The Yamas are broken down into 5 disciplines which can be incorporated into one’s life to put themselves in right relation with the outside world. Niyama is translated to “observances.” The Niyamas are also broken down into 5 disciplines which can be incorporated into one’s life to observe if they are living in right relation with the inner world.

What are the 5 Yamas?

In the book, “The Yamas & Niyamas,” Deborah Adele describes the Yamas and Niyamas as jewels of wisdom to guide us towards living more joyfully. Grasping the first five jewels and skillfully incorporating them into life contributes to life itself feeling more spacious, enjoyable, and free. Relationships become smoother, work becomes less of a hassle, and we start to realize how fun life can truly be.

The 5 Yamas are as follows:

  1. Non-violence (Ahimsa)
  2. Truthfulness (Satya)
  3. Non-stealing (Asteya)
  4. Non-excess (Brahmacharya)
  5. Non-attachment (Aparigraha)

What is Ahimsa?

Ahimsa is the first Yamas and is the first practice within the 8-limbed path of yoga. So you can say it’s quite an important part of the Yogic way of living. Without practicing non-violence, all other tenets of the 8-limbed path are essentially null. Ahimsa means non-violence and this is in reference to oneself, others, and the environment.

So you mean, not hurting or harming anyone or anything?

Yes. Ahimsa means to do no harm to ourselves or another with our actions, behaviors, or words. Harmful words and behaviors can sting just as much, if not sometimes more than a physical action of violence. When we practice non-violence, we are being guided towards compassion, love, and acceptance of ourselves and others.

Ahimsa also guides us towards overcoming fear, self-doubt, and insecurities by exuding courage, tending to oneself’s wants and needs, and by fiercely practicing true self-love. When ahimsa is the undercurrent of all actions we are given the opportunity to learn compassion and dissolve any divides within and between ourselves and others.

How to practice Ahimsa:

  • Do one new thing daily for 1 month.
  • Notice where in your life you feel depleted and try to give yourself what you might be lacking – exercise, a yoga class, asking for help, eating healthy.
  • Acknowledge when you are lacking compassion towards another. Try listening to another instead of automatically giving advice. Notice where you may be judging someone else instead of using compassion to understand their situation.

What is Satya?

Satya means living life based on truthfulness.

So you mean, not telling lies?

Yes, but satya goes deeper than that. Satya guides us towards honesty with ourselves and others in the name of love, self-expression, and growth. Being honest, or being real with ourselves or another, may not always be the easiest thing to do but it’s what allows us to live with integrity in our lives and in our relationships. To live with integrity means to live in a way that truly upholds the highest version of ourselves. This means respecting ourselves, upholding our values, and loving ourselves and others enough to give feedback that creates space for growth and course correction.

Satya and Ahimsa actually go hand in hand. It’s possible that telling the truth could hurt someone’s feelings, but if you’re seeking to be real with someone and if you’re genuinely doing it in the name of love it’s possible to give feedback that can be received with an open heart.

How to practice Satya:

  • Observe where you might be choosing to withhold information from someone else because you don’t want to embarrass them or hurt their feelings. Notice if there is an opportunity to be real and truthful.
  • Acknowledge the areas of your life where you feel you are stifling yourself. Be honest with yourself and notice if you’re making excuses for why you are holding yourself back. See if you can be in full-expression mode.
  • Write down 1 pattern or belief which is no longer serving you but that you have continued to allow in your life. Note why you believe this pattern is still present and indicate to yourself why you’d like it to change.

What is Asteya?

Asteya means to live in a non-stealing manner.

As in, I can’t steal anything from the store?

While Asteya does encompass not stealing someone else’s material possessions, it also involves non-stealing of one’s time, energy, resources (aside from material items), and efforts…including your own. When we make an appointment with someone and are running late, we are stealing time from another. When we make the decision to scroll for hours and hours on social media instead of tending to a work project which has a deadline, we are stealing our own time and our own efforts away from the task which needs to be done. Asteya also guides us towards acknowledgement that we are visitors on this planet, and that nothing actually belongs to us. When we claim the land and the resources from this Earth, we are actually stealing from the planet that we live on.

In order to put ourselves in right relation with ourselves, others, and the planet in terms of stealing, it requires that we once again, hold ourselves with integrity and hold ourselves accountable. It requires honesty and effort to build a life we want, which is hopefully that of joy and peacefulness, on a solid foundation of our own true labors of love.

How to practice Asteya:

  • Notice when you are stealing time, energy, or resources from someone else. This could be you “stealing the spotlight,” or you running late to a meeting with someone for no plausible reason. It could also be from making a careless mistake then expecting someone else to rectify the mistake.
  • Try to intentionally uphold the ways in which you can navigate to not steal time, energy, or resources from another. This could require letting someone else speak or have the final word, leaving early for a meeting, or slowing down so you can diligently complete your work.
  • Notice when you are claiming something as your own, when it actually belongs to the Earth. Think about where you live or the things you have. See if you shift into a state of gratitude for the things you have “borrowed.”

What is Brahmacharya?

Brahmacharya presents living of life of non-excess and/or non-greed. This yama is often connected to celibacy or abstinence from sex. It is true that this is one aspect of Brahmacharya, but in a more broad way of describing it Brahmacharya refers to acknowledging and taming all of our desires. By doing so, we are better able to view every aspect of life as sacred and nourishing rather than everything being ours for the taking and indulging.

Oftentimes we move past the point of being “just enough” into a place of excess which leads us to overdoing many things including eating, sex, material possessions, etc. We can even overdo our spiritual practices working to get it just right potentially becoming obsessed with whatever it is that we are working towards. Sometimes it can be to the point that we can’t enjoy anything else around us, or things are moving too fast that we can’t quite catch each moment. When we take the time to really slow down and treat every moment, every thing, and every one as sacred we give ourselves the opportunity to be present. This is the major tenet of Brahmacharya, to slow down enough, to live within a space of non-excess, so that we can truly feel alive with all that is around us.

How to practice Brahmacharya:

  • Notice when you are living in excess. This can be in material possessions, it can be in your energy, or in your pleasure. Try to increase your awareness so that you can indicate the point at which you pass from true nourishment to overdoing it.
  • Pay close attention to your body and notice when you can choose rest over activity. Perhaps sign up for a yin class instead of a vinyasa class. Perhaps opt to take a rest day between days of planned workouts or classes. Choose to move slowly through your morning instead of rushing out the door.
  • Ponder and journal about the things and people which you deem to be “sacred” within your life. What are the things and who are the people which you appreciate and which you find to contribute to your feelings of aliveness?

What is Aparigraha?

Aparigraha means to live with non-attachment. This might be one of the most well-known of the Yamas, even if one does not fully understand the Yamas. To live with non-attachment does not mean to not care about the things, people, and opportunities in your life. It means to live in a way that if those things, people, and opportunities were to disappear that you would be perfectly okay. Essentially, aparigraha teaches us that it’s okay to love deeply and it’s okay to let go completely.

Death is probably our most profound teacher in the name of non-attachment. We are all guaranteed death in this lifetime and that goes for our loved ones who surround us. This does not mean that we should avoid loving anyone deeply. The wounds of losing someone to death, or to a breakup (or any adjacent circumstance), can cut deeply and will most likely inflict some level of pain and hardship. To live with non-attachment does not mean that we will not experience pain or difficulty throughout life, but it encourages us to love despite the pain that comes when we inevitably lose people (or things or pets, etc.).

The harder we try to hold on to things and people, the more those things and people have a grip over us. So when we give ourselves the chance to let go, we give ourselves the chance to be free. Free of expectation, fear, worry, anxiety, etc. Living with non-attachment is the acknowledgement that nothing belongs to us and absolutely nothing in this lifetime lasts forever. When we can recognize and find peace within that, which is reality, our capacity for gratitude and appreciation increases substantially. The time that we spend with our loved ones becomes even sweeter because we know that every relationship (besides the one with ourselves) is finite. Establishing true connection and intentionally bringing presence into our relationships (which can only be done if we can do so within ourselves) is what will ultimately facilitate peaceful non-attachment in our lives.

How to practice Aparigraha:

  • Non-attachment does not only occur with other beings (people, pets, etc.), it can happen with material possessions. Notice what material possessions, perhaps your home or car, that you are attached to. Ponder on the feelings you might experience should those things disappear.
  • Notice the people in your life who you feel you are attached to. Are you afraid of losing them (whether to death or a breakup)? And if so, how might this be contributing to your relationship with them?
  • Attempt to think about what would happen if you were to lead with love in all your relationships. Try to be fully present, with an open heart, and no expectations in all your interactions for 1 full week.

What are the 5 Niyamas?

Once the first five jewels have been grasped, one may begin to practice the second set of five jewels – the Niyamas. The Niyamas walk us into a more subtle realm of the self guiding us towards ultimate peace, trust, and surrender.

The 5 Niyamas are as follows:

  1. Saucha (Purity)
  2. Santosha (Contentment)
  3. Tapas (Discipline)
  4. Svadhyaya (Self-study)
  5. Ishvara Pranidhana (Surrender)

What is Saucha?

Saucha means purity, or cleanliness. Cleanliness of one’s body is included in Saucha (a shower, bathing, washing up) but it also encompasses purity of one’s thoughts and energy. A focus of yoga in general is to clear the lens from which we view out of so that we can see clearly. This allows us to perceive ourselves and others without judgment, bias, or expectation, aka to perceive reality. The process by which we do this takes time and effort and is more than just “switching from negative thoughts to positive thoughts.” This requires that we acknowledge whatever the dominant “negative” thoughts or patterns are so that we can identify their origin and intentionally work at untangling said thoughts or patterns. This requires consistent effort because whatever patterns we have are most likely where we feel most comfortable. The process of purifying our thoughts and the way we interact with ourselves and the world will likely require moving outside our comfort zones, which will incur much discomfort as we learn how to navigate people and situations in new and more aligned ways. This is absolutely a great place to consider working with outside help, like a licensed therapist, if you feel you’re having trouble identifying patterns or working on changing old patterns/beliefs on your own.

How to practice Saucha:

  • Take 1 hour to clean your home and notice how the cleanliness of your external environment affects the cleanliness of your internal environment.
  • Begin to purify your inner dialogue. You can use different techniques such as talk therapy, journaling, meditation, etc. Try to create a better story for yourself and repeat it over and over again replacing any damaging or intrusive storylines.
  • Attend a yoga class and for the entire 60-75 minutes, just let yourself be. Don’t force any themes or intentions, just simply notice your breath, body, and movements.

What is Santosha?

Santosha means contentment. It invites us to appreciate each moment as it is and to not seek fulfillment outside of ourselves and what we already have.

What if I want more for myself or want to achieve something specific?

Santosha does not mean to not work hard or to give up on your dreams to stay stagnant. But it does mean to not give up your own feelings of validity, love, or acceptance to the things you’re working towards. Meaning, the way we view ourselves and the level of love and joy we find within our lives comes from the well of our own being as opposed to some external source whether that be a relationship, an amount of money, a job, or any accolade.

The foundation of self-love, self-worth, and self-acceptance amongst other things is so important as we establish our goals and begin working our way towards said goals. In this way, contentment comes along every step of the journey. When we learn true contentment, we’re never seeking anything outside of ourselves no matter where we are in our journey, and instead we learn to look inward when we feel discontent. We can be single and looking for a relationship and feel content. We can know our job is out of alignment and be looking for a new job and feel content. We can be in school and still working towards a degree or certification and not working yet and still feel content. The key to living with contentment is to view yourself and life as complete. Nothing outside of us will make us whole, we are the only ones who can create feelings of wholeness.

How to practice Santosha:

  • Notice where in your life you are seeking something outside of yourself, whether that be a relationship, a job, or new material possession. Notice any accompanying thoughts and feelings that come with that seeking and write down any observations.
  • When doing something you do not enjoy (such as a work task), notice if you harbor any resistance by noticing your bodily sensations, thoughts, emotions, and energy. Try to notice any active and vocal complaints. Attempt to simply do the task without a story benign attached to it.
  • For one whole day, ask yourself to fully lean into trust accepting each moment as it comes.

What is Tapas?

Tapas means self-discipline. To encourage self-discipline means to hold ourselves up to our own standards of living, even when conditions are not ideal.

Discipline sounds harsh. What about compassion?

While discipline may have a harsh-sound connotation, discipline within ourselves and the practices which support our wellbeing, is the only thing that will allow us to be consistent and our practices be embodied. The goal is not to be overly disciplined to the point that we’re doing a 75-minute power yoga class after a night of no sleep and a chaotic day, but to be disciplined enough to commit ourselves to the overall practice of yoga (reflect on all 8 limbs). Compassion is highly important in this way. Not every day is going to be easy to practice. There are going to be periods of turbulence and there are going to be periods of ease. Discipline gives us the heat needed to show up no matter what the circumstances are and guides us towards holding ourselves accountable for our choices.

How to practice Tapas:

  • Notice your daily choices with food, time spent, people you choose to surround yourself with, even television shows you choose to watch. Observe your energy when you feel in alignment vs. out of alignment.
  • Identify a time and place to tend to your practice every single day for 1 whole month. This can be in the morning, noon, or night but try to pick a time that you know you can commit to every day. Designate a quiet space that you can make your “sacred space” which is meant specifically for practice. Commit to said practice for 1 whole month.
  • Notice your mindset around discipline. Is it harsh? Does your mindset around discipline cause you to overdo things, or try to make things “perfect”? Attempt to shift your mindset to that of simply showing up each day and note your observations towards yourself.

What is Svadhyaya?

Svadhyaya means self-study. It invites us to look within the depths of our own being to truly know ourselves as a foundation for aligning our lives according to our true nature.

So if I buy a bunch of yoga books and read them on my own, does that count?

Yes, taking the initiative to buy books and read through appropriate resources (such as this blog and others posted on YogaRenew) is included in Svadhyaya. But it does go beyond just reading a book, or attending a training or workshop. Svadhyaya encourages deep curiosity and introspection about the Self so that we can unpack all the boxes which we put ourselves into including our expectations, our limiting beliefs, projections, and judgements. As we begin our journey inward, it is expected that discomfort will arise. As we start to unpack the boxes, we may recognize some ugly things…things which no longer serve us and who we are becoming. It’s our duty to look at these things with open eyes and open hearts. Working on all the preceding Yamas and Niyamas will help us in this stage with being kind, honest, efficient, etc. in our journey to know thyself. The more consistent we are in looking at past patterns and current beliefs in service of updating our own operating systems, the better we become at being observers of our lives and really watching ourselves as we navigate every and all situations. The more open we are to what we observe, the smoother the transition to update ourselves and our lives.

How to practice Svadhyaya:

  • Notice when you are projecting your “stuff” onto another instead of taking responsibility for your own behaviors and actions. Instead of blaming others, listen and see where you can take ownership.
  • Write down 3 limiting beliefs, thoughts, or values which are no longer serving you and that you wish to update. Write down your updated beliefs and take ownership of incorporating them into your life.
  • Become a true witness to your own life: Try to view the way you navigate situations either on your own or with others with open eyes, an open mind, and an open heart. Afterwards, write down your observations without a story attached.

What is Ishvara Pranidhana?

Ishvara Pranidhana means surrender. Here we are invited to acknowledge that there is a divine force, greater than us, which is at play to support us throughout our lives.

What if I don’t believe in God?

You don’t have to believe in God or a particular deity to trust that a greater force exists. That force could be the universe, fate, or even your SELF. The purpose of surrender is to accept that everything outside of ourselves is out of our control. Learning to surrender, means learning to stop resisting reality and to stop fighting against the things which we do not particularly like, enjoy, or currently understand. The moment that we can begin to release that which is out of our control, is the moment that we are truly free to enjoy the waves of life which are guaranteed to have ups and downs. It’s at this moment that every moment becomes one that is nourishing and life-giving. In order to surrender, you don’t have to give up, stop doing what you’re doing, or seize all action. But you might consider noticing places of tension in your life. Notice where you are resisting by noticing your attitude and sensations within the body towards certain situations or people. Notice where you feel you’re stifling yourself and see if you can trust that you’re being given the opportunity to rise up. Ask yourself to view each moment as it is, and each person as they are, without trying to control or change it or them. In that way, let go and let yourself surrender to life.

How to practice Ishvara Pranidhana:

  • Attend a yoga class and genuinely try to surrender in Savasana, meaning commit to the pose, attempt to remain still, and trust that you can let go.
  • In your interactions with others, see if you can let people just be themselves without trying to change or manipulate them. See if you can choose to love them as they are.
  • Notice the moments you are being given a chance to speak your truth or show up as a fuller version of yourself. Try to lean into trusting that you are being presented an opportunity for a reason and see if you can take said opportunity. Note what happens.

Sources: The Yamas & Niyamas by Deborah Adele

08/22/2023
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Patrick Franco on a poster for the Ahimsa Yoga & Music Festival

YogaRenew’s Patrick Franco Headlines Ahimsa Yoga & Music Festival

By Meet the Team

Ahimsa Yoga & Music Festival will take place on September 23rd and 24th on Lakota’s Farm in Cambridge, NY!

Movement. Music. Mantra. Ahimsa Yoga & Music Festival is a global community driven through Ahimsa, which in Sanskrit means non-violence. It is a two day festival welcoming Sangha through music, movement, and mantra with the collective value of Ahimsa towards all beings, our planet and ourselves. All of the musicians, presenters, and collaborators provide a safe space to move, reflect, and focus on incorporating Ahimsa into our daily lives.

You can join us there in person, or sign up on this form for access to our free live streamed class from the Ahimsa fairgrounds with YogaRenew’s very own, Patrick Franco!​

Joining us in person?! Get 20% off your Ahimsa ticket!

Use promo code “YOGARENEW20” for 20% off your one day or full weekend pass.

Livestream Patrick’s Class

To serve our online community, we’ll be live streaming Patrick’s class on Sunday September 24th at 12pm.

Patrick’s class will be synced to live music and will include therapeutic poses such as headstand and shoulderstand (or variations/modifications of the two), leading students towards an exploration of the subtle body with pranayama and meditation. The goal is to leave students with a Sattvic sense of clarity and peacefulness. The class will end with a Savasana like you’ve never felt before, intertwined with the music to cradle you into the perfect state of relaxation.

*This class is moderately paced and some vinyasa yoga experience is recommended.

 

08/09/2023
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Girl in blue leggings and a periwinkle tank top in Ardha Chandra (Chapasana variation) in front of the water

Weekly Class Theme: Yoga Sutra 1.4: Vritti Sarupyam Itaratra

By Yoga Teachers

As you move through the Yoga Sutras of Patanjali, you’ll realize how much yoga actually helps you work on conquering your mind and your thoughts. Before you can conquer anything, you do need to understand what it is you’re working with.

Yoga Sutras 1.4 is: “Vritti Sarupyam Itaratra” and can be translated as: “At other times, when one is not in self-realization, the Seer appears to take on the form of the modifications of the mind.” The “Seer” is the true self and can sometimes be understood as that spark that makes you come alive. The modifications of the mind are kind of like the tricks you mind can play on you to make you see things differently.

There is the truth, what is actually happening, and then there is the way your mind modifies that truth to be something else. It’s kind of like putting an Instagram filter over reality. Sometimes it’s incredibly blurry and other times it’s over exposed, and neither look like what the original image was.

The physical asana practice can help you connect more deeply to the “Seer” and allow you to see the truth in your day to day life. When you’re connected to your breath, body, and easing your mind through the yoga practice, life can become even more sweeter!

Sugarcane Pose (Ardha Chandra Chapasana)

Our peak pose this week is Ardha Chandra Chapasana. This pose can be really challenging if your mind gets in the way! However, it’s a great pose to work towards when you’re also trying to fixate your mind on what’s happening in the present moment. Balancing poses have a way of taking you out of your head if you let them. They also have a really great way of taking you deeper into your own grounding if you can tune into your breath, your body, and how everything works in such beautiful harmony

Supporting poses for Sugarcane Pose

1. Peaceful Warrior

Woman outside, in front of water doing Peaceful Warrior

Peaceful Warrior

You can add this pose into your standing pose sequence during the earlier part of your class. It helps to bring awareness and also length to the side body and will begin to give the practitioner a moment to bring attention to the parts of the body that can’t be seen (like the back leg and the front knee).

How to:

  1. From Warrior 2, flip your front palm up and tip back.
  2. Bring your back hand onto your back leg.
  3. Reach your front hand away from your front knee and your front knee away from your hand. This will help elongate the side body.
  4. Try to move your front knee in the direction of your front pinky toe.
  5. Ground the outer edge of your back foot into your mat.

2. Crescent Lunge (with fingers interlaced behind back)

Anjaneyasana pose on the grass outside with woman's hands clasped behind her back

Crescent Lunge (with fingers interlaced)

You may add this into your sequence after the rounds of standing open poses or even add it in as something to come to between rounds. This will help open the chest and shoulders and also bring awareness to the concept of reaching the arms back behind the body.

How to:

  1. From a Low Lunge, lower your back knee to the mat.
  2. Make sure your front heel is grounded.
  3. Interlace your hands behind your back and reach your knuckles down.
  4. Elongate through the side body and imagine someone has their hand on your upper back. Gentle lean into that imaginary hand as keep your gaze forward.

3. Crescent lunge (with an option to reach for the back foot)

Girl in a blue sweatshirt and blue yoga pants in Anjaneyasana grabbing her foot behind her

Crescent Lunge (with an option to reach for the back foot)

This is a great pose to continue to build the awareness of the hand reaching for the back foot. You can’t actually see where you’re reaching when you begin to take variations like this, so doing this motion on the ground can help the body remember what it feels like to reach back. It is also such a great opportunity to open the fronts of the legs and the shoulders.

How to:

  1. From a low lunge, bring your hands to the top of your front thigh.
  2. Bend your back knee and reach back to the top of your foot with one hand.
  3. Stay right here or reach back with your other hand.
  4. Gentle press your foot into your hands and your hands into your foot as you also draw your shoulder blades together.

Peak Pose: Ardha Chandra Chapasana (Sugarcane Pose)

Girl in blue leggings and a periwinkle tank top in Ardha Chandra (Chapasana variation) in front of the water

Sugarcane Pose (Ardha Chandra Chapasana)

How to:

  1. From a low lunge, wall your front hand forward of your front foot.
  2. Tuck your back toes and start to walk your back foot forward.
  3. Bring your other hand to your hip and start to lift your back foot off the ground as you bring your front hand beneath your front shoulder (this usually means moving it forward and past the pinky toe of the front foot)
  4. Bend your top knee and reach back for your foot with your top hand.
  5. Press your foot into your hand and your hand into your foot.
07/26/2023
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10 Tips to Improve Cueing as a Yoga Teacher

By Yoga Asana, Yoga Teachers

Sequencing is such an important aspect of designing a great yoga class, but without the right class cues it doesn’t matter how great your sequence is. Verbal cues for yoga poses is key to teaching supportive, well-rounded and impactful yoga classes. Meaningful guidance can reach students across different learning styles, experience levels and emotional states. It’s important that every student feels comfortable, guided and safe. Finding the most effective way to reach students across a varied demographic is tough but essential.

Verbal Cues for Yoga Teachers

Verbal cues are our way to connect with students using language. If a cue results in confusion, its important to try a different approach instead of moving on. Self-correcting in the moment reveals leadership and care. Great yoga class cues should enable smooth transitions, a clear understanding of what to do, and leave students feeling great. Poor guidance can become a distraction, taking students out of the experience rather than guiding them through it. Here, we’re going to take a look at 10 tips to improve your yoga cues.

Tip 1: Cues Should be Clear and Concise

When it comes to verbal cues, less is more. Cueing effectively means speaking in language our students understand. We might be accustomed to certain terms or figures of speech that sound foreign to our students. Using concise and clear language is a skill that seems a lot easier than it is in practice.

Flowery language can sound nice, but it isn’t always clear and can be interpreted different ways. Asking somebody to ‘move your branches’ doesn’t specify whether you’re speaking about legs, arms or something else entirely. Abstract concepts that do not explicitly tell our students what to do aren’t helpful. Cues should be designed to move students through class with ease and clarity and having simple, clear cues are the best way to accomplish that goal.

Using anatomical terms as opposed to common names when referencing body parts may throw students off as well. Many students are unfamiliar with these terms. For example, using the term shoulder blade instead of scapula in a cue will be clearer for the majority of people in the room.

Tip 2: Focus on the Legs and Arms First

When moving between poses, you’ll want to help students establish their foundation first. Focusing on the arms and legs is the best way to get students moving towards this foundation and get them most of the way into the pose before any other details are necessary. When in doubt, start with giving guidance on the legs and arms first.

Tip 3: Action Focused Cues vs. Experience Oriented Cues

Action focused cues provide specific guidance on where the body needs to go. Experience oriented cues should only be used after action oriented cues to help further an experience. For example, ‘step your right foot forward’ is an action oriented cue. An example of an experience oriented cue could be ‘feel your ribs lengthen.’ Experience oriented cues should be used sparingly.

Tip 4: Name the Pose, Use Sanskrit

Imagine you’re meeting friends at a new restaurant that’s in a busy, well known part of town. You might tell them that the new restaurant ‘is next to the Ben’s Ice Cream Shop on Broadway’ so they can visualize exactly where it is since you know they’re familiar with Ben’s Ice Cream Shop. It’s a quick and easy way to explain exactly where they need to go.Alternatively, imagine that you give them guided directions on how to get there. Step by step you tell them what they need to do after they leave the house, which landmarks to look for, which turns to make, etc… Ultimately, if they know where Ben’s Ice Cream Shop is then they don’t need a step by step tutorial on how to get there.

While giving verbal cues, often you can simply name the pose to get many students where they need to be. Step by step directions are certainly important, but movement can become a bit robotic if the entire class needs to wait for a description of each step before transitioning between poses.

In addition to naming the pose, using the Sanskrit term is also helpful for a couple of reasons:

  • English translations can sometimes differ from teacher to teacher, so having the Sanskrit term provides a universal name for poses that students can recognize.
  • Sanskrit is meant to be a vibrational language – vocalizing these words is meant to carry the essence of their meaning in the sound which can bring more depth to your cues and overall experience.

Tip 5: Use “You” Instead of “We” or “The”

When moving through class, you should always speak in the present tense and use ‘you’ instead of ‘we’ or ‘the.’ For example, instead of “Stepping your right foot forward” say “step your right foot forward.” It adds another layer of difficulty for the brain to process what’s going on if your direction isn’t delivered this way. You can also make your guidance more personal with ‘you’ or ‘your’ instead of ‘we,’ ‘our,’ or ‘the.’ Instead of asking students to step ‘the’ right foot forward, ask them to step your right foot forward.

Tip 6: Avoid Filler Words

For some teachers, filler words will be one of the most difficult changes to make in their classes. We often use filler words unconsciously so addressing them can be challenging but its important to do so. Beyond your typical ‘um’ and ‘uh’ you’ll also want to look at other words or phrases to avoid repeating that you might rely on to fill empty space in your guidance. The truth is that you don’t need to fill that space at all.

Tip 7: Leave Space for Silence

It isn’t necessary to speak through-out the entire class, and in fact it can detract from the overall experience. Leave space for silence so students are able to find time to reflect and reap the benefits of the class. Silence gives people time to process information and absorb the experience.

Tip 8: Use the Breath Appropriately

In Vinyasa, the breath should be synced to every movement but that doesn’t mean that it needs to be mentioned in every cue. Instead, help students get into a rhythm by mentioning the breath up front and then allow them to follow that rhythm moving forward. Continual guidance on breathing can take students out of the experience. In addition to cueing the breath well, remember the importance of breathing yourself. The breath is a powerful tool we have as teachers and using it is a key trick to stay centered, focused and confident.

Tip 9: Keep Safety Top of Mind

No matter the class or sequence structure, safety should always be top of mind for any reason. Ensure that you’re giving safe and clear guidance. Providing safe guidance isn’t just about avoiding dangerous movement – its also about providing alternatives, communicating clearly and adjusting as necessary to align with what’s going on in class.

Tip 10: Observe Your Students

Its important to observe your students so you can see whether they’ve been receptive to your cues. If you see that some people aren’t doing what you intended, acknowledge when you haven’t given clear cues and then try a different approach. Self-correcting in the moment reveals leadership and care. Our students’ response to our cues are helpful feedback on the cue itself and are not judgements on our value as yoga teachers.

In a big room with a lot of students, it’s important to move around the class to get a better line of sight on how students are doing. You shouldn’t need to demonstrate each and every pose, and strong verbal cues allow you to get away from the front of the room.

Being Great at Cueing Makes a Difference

Great verbal class cues mean clear communication. Great cues add to the overall experience, whereas poor cues can detract from it. They should be clear, concise and action oriented. They should leave space for silence and keep safety top of mind. While its important to put effort into designing cues, it’s equally important to observe your students to see how effective they are. When things don’t go as planned, adjust your language and try again. As yoga classes continue to move online, having verbal cues remains an important way to guide effective classes while reducing the need for visual guidance.

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07/20/2023
Love9
Headstand

Weekly Class Theme: Yoga Sutra 1.3: Tada Drashtuh Svarupe Avasthanam

By Yoga Teachers

The Yoga Sutras of Patanjali are made up of 196 sutras and are said to help you live a fulfilling and happy life here on earth that’s free from suffering. The first chapter, or pada, explains the human mind and how you have the ability to tap into your own stillness.

Yoga Sutra 1.3, “Tada drashtuh svarupe avasthanam,” can be translated as, “Then the seer rests in their own true nature.” This word “seer” refers to the part of you that observes what’s happening around you and within you. It’s the part of you that doesn’t move or change while your mind is moving through thoughts, phases, and emotions.

When the “seer” is in their own true nature, it no longer associates itself with the material world, the mind, or the body. It recognizes it’s more than the emotions and the phases that the mind moves through. This sutra is where you begin to tap into that concept that you’re not your body or your mind. You’re something beyond those. You are a soul and you have a body and a mind.

It’s interesting how this sutra appears so early on in the text because it’s such a huge concept to unpack and understand! This is an invitation to ask yourself who you really are beyond your job, your family role, your likes or dislikes, your car, where you live, and what you look like. Yoga Sutra 1.3 is asking you to tap into the part of you that never changes and is eternal.

This is a lot! A good practice to cultivate alongside this sutra is to think about what you truly are not. Anything about yourself that can change is not you. You’re not the color of your hair or your career title. You are a soul and you have a body. The nature of your soul is all-loving, so anything that is not all-loving is not you.

Headstand is such a great pose to work towards because coming upside down presents lots of new perspectives. It’s a time to really surrender expectations, check in with any egotistical moments that may come up, and realize how you can use your amazing gift of a body to become more contemplative in difficult situations. When learning this pose, it can cause some frustration and you may not be able to hold it for very long. However, once you’ve been practicing it for a while, it can be a time to observe what comes up as you’re in this inverted shape.

Supporting Pose #1: Forearm Plank with Interlaced Fingers

Forearm plank with fingers interlaced

This pose will help you find the placement of your arms on the mat and also introduce you to how you need to activate your arms and press away from the ground. Often, students think that all of their body weight needs to be on their head when they really need to be activating their upper back and arms much more.

  1. From all-fours / hands and knees, lower your forearms to the mat.
  2. Bend your elbows and touch your hands to the opposite elbow.
  3. Interlace your fingers while keeping your elbows beneath your shoulders.
  4. Extend your legs back into a plank position.
  5. Send the crown of your head forward as your heels reach back. Press the mat away from you with your forearms and engage your abdominals.

Supporting Pose #2: Virabhadrasana I (Warrior I) with Fingers Interlaced Behind your Head

Warrior I with hands interlaced behind the head

This is a great variation to weave into your standing pose sequence because it’ll start to mirror what your arms do when you’re upside down. Warrior 1 is always a nice pose to practice when building towards Headstand because it requires awareness of your hips and also the strength of your legs.

  1. From a Low Lunge, turn your back heel down and rise up to Warrior 1.
  2. Read your arms up overhead and interlace your fingers behind your head.
  3. Open up your palms to feel the back of your head in your hands and move your elbows towards each other.
  4. Think about reaching your forearms up towards the ceiling or sky while elongating the sides of your waist.

Supporting Pose #3: Ardha Pincha Mayurasana (Dolphin Pose with Interlaced Fingers)

Dolphin with fingers interlaced

If someone is still working towards Headstand, this pose can actually be held instead of coming into Headstand. It’s a nice way to build up strength and awareness while inverted.

From a plank pose, lower your forearms to the mat and interlace your fingers.
Press into the mat with your forearms and lift your hips up as you would for a Downward Facing Dog.
Walk your feet a little closer to your head and play with trying to move your hips over your shoulders.
If you can, open up your palms while keeping your fingers interlaced. This can help you avoid gripping your hands too much.

Peak Pose: Sirsasana A (Headstand)

Headstand

  1. From Dolphin Pose, interlace your fingers and begin to walk your feet closer to your head.
  2. Lower the crown of your head to your mat and open up your palms so the back of your head is touching the palms of your hands.
  3. Try to keep walking your feet towards your head until you feel like your hips are moving over your shoulders.
  4. If possible, lift one leg up towards the ceiling or the sky and come on to the tippy toes of your other foot.
  5. Engage your abdominals and maybe reach your other leg up to meet it. Press your forearms into your mat and reach your heels away from your head.
07/20/2023
Love9
Woman in full wheel pose on a black yoga mat

Weekly Class Theme: Yoga Sutra 1.2: Yogas Citta Vritti Nirodhah

By Yoga Teachers

As a student of yoga, The Yoga Sutras of Patanjali is one of the major texts you will see and study. A good portion of the text discusses the mind and you either learn to control the mind or it eventually controls you. In book 1, sutra 2, Patanjali introduces the concept of “Chitta Vrittis” which refers to “the fluctuations of the mind.”

Yoga Sutra 1.2 states: “Yogas citta vritti nirodhah,” which can be translated to, “Yoga is the cessation of the fluctuations of the mind.” This sutra stresses the importance of being in control of the mind and being able to recognize that the mind isn’t always allowing you to see what the truth actually is. The mind is often compared to the ripples you see when you look at an active lake or even like the filters you put over your photos on social media.

The “Chitta Vrittis,” or the fluctuating states of the mind, are: correct perception, delusion, imagination, deep sleep, and memory. “Nirodha” is the cessation of all of these fluctuations. This doesn’t necessarily mean that you no longer think or see with your mind. It means that through the practice of yoga, you become an observer of your mind. You become able to watch when your mind moves through these fluctuations and you can take action from a place of awareness.

Yoga Sutra 1.2 is a reminder that, through consistent practice, you can acquire the tools to be in control of your actions and reactions. You can make decisions that are well thought out as opposed to being at the mercy of your emotions and reactions.

This week our peak pose is Full Wheel, or Urdhva Dhanurasana, and it has a lot going on! This is certainly a pose where your mind can go in a million directions and it can cause a lot of frustration if you haven’t arrived at a place where your mind is calm and you’re in the present moment. This pose requires the front of the legs to be open, strong hamstrings, awareness of the side body, an open heart, strength and mobility in the arms and back, and also overall trust in your ability to maintain balance while incorporating mental and physical strength.

Supporting Pose #1: Crescent Lunge Pose (Anjaneyasana)

Woman on a black yoga mat and light blue shirt doing crescent lunge with a ponytail and arms up overhead

This pose helps build awareness in the feet, length through the lower back, and elongation in the front of the thighs. There is a beautiful feeling of grounded-ness and also lightness. It’s a great introduction to the elements that made up Full Wheel and a great pose to begin to allow your body to feel the patterns that need to be applied to the peak pose.

From a low lunge, lower your back knee to the ground. You can use a blanket beneath the back knee if you’d like. Ideally, you’re not directly on the kneecap, but a little above it and closer to the thigh. Uncurl your back toes so all of your toenails are on the mat.

How to:

  1. Encourage your hips to move a bit forward of your back knee. If the hips are directly above that knee, you may not feel much in the quadriceps.
  2. Bring your hands to the top of your front thigh and then extend your arms up high overhead. You may look forward to slightly up, but be mindful to keep the back and sides of your neck long.
  3. Think about your front heel and your back knee moving towards one another. They won’t physically move, but it’ll help draw your outer hips inwards to create more stability.

Supporting Pose #2: Supported Bridge Pose with Blocks (Supported Setu Bandha Sarvangasana with Blocks)

Woman on a black yoga mat with a cork block underneath her sits bones for supported bridge pose

If you have access to yoga blocks, this is a great option because it allows your body to release without you needing to engage too much. The props almost do the work for you and you can stay in this pose for a few minutes. This is an excellent moment to come back to your theme or dharma talk, or to give the class a few moments of silence.

How to:

  1. Bring one block on its highest height for beneath your head and one block on its middle height for behind your shoulders.
  2. Sit in front of the blocks, making sure your feet and your sitting bones are one the mat.
  3. Begin to recline onto the blocks, adjusting the placement as you come down.
  4. You may lengthen your legs if it feels okay and also either extend your arms overhead or keep them out to your sides.

Supporting Pose #3: Bridge Pose (Setu Bandha Sarvangasana)

Woman on a black yoga mat doing bridge pose

After moving the blocks away, it’s great to come into the full expression of Bridge Pose because it will help you understand what your feet and legs need to begin to do. It’s a great pose to understand how strong your legs need to be when practicing bridge and it’s a nice time to become more aware of the lift of your chest.

How to:

  1. Begin on your back with your feet on your mat and your knees bent. Have your feet about hips with apart and your ankles right under your knees.
  2. Ground your feet into the mat and use the strength of your legs to lift your hips towards the sky. Use the strength of your upper back to lift your chest a little higher.
  3. Look straight up and be sure all of your toe tips are facing forward.
  4. Either interlace your fingers and drive your knuckles towards your heels or press your hands into the mat to help keep your chest lifted.

Peak Pose: Full Wheel Pose (Urdhva Dhanurasana)

Woman in full wheel pose on a black yoga mat

  1. From bridge pose, brings your hands beside your ears.
  2. As your breathe in, ground your feet. As you breathe out, come to the crown of your head.
  3. Remember to keep your legs within the frame of your body and your toes facing forward as you press your hands into the mat and lengthen your arms.
  4. Use the strength of your legs to help you lift your hips higher and send your heart towards the space that you’re looking at.
  5. Relax your jaw and remember to breathe. Stay for a few cycles of breathing (even one full round is great!) and come down with the same amount of effort that you came up with.
07/12/2023
Love8
Woman with her forearm on her front bent knee and other arm overhead for extended side angle on a yoga mat

Weekly Class Theme: Yoga Sutra 1.1: Atha Yoga-Anushasanam

By Yoga Teachers

The Yoga Sutras of Patanjali is a core text in yoga philosophy. You really cannot avoid attending a yoga class or moving through a yoga teacher training without coming in contact with The Yoga Sutras. This is because the text is meant to help us alleviate suffering.

As human beings living here on planet earth, we all have a body and we all have a mind. With this comes suffering, attachments, pain, loss, sadness, and so much more. We experience the beautiful and the breathtaking things in live, but we also experience the opposite.

Yoga Sutra 1.1 is the opening verse of Patanjali’s Yoga Sutras. It really provides the groundwork for the entire text. It reads, “Atha yoga-anushasanam,” which can be translated as “Now, the teachings of yoga begin.” or “Now begins the teaching of yoga.” The key word is “now.” It’s all happening in this very moment and it’s right here in the present.

The word “Atha” in Sanskrit is said to signify a new beginning, so it’s an opportunity to let go of whatever was in the past and whatever is attaching you to something that isn’t serving you.

Yoga Sutra 1.1 also suggests that change begins within. We live in a world where we are bombarded with advertisements to buy things that will make us happy. This specific sutra suggests, in its immediacy of using “now” that we don’t need to wait for something to change us. We have it all within ourselves.

Peak Pose: Extended Side Angle (Utthita Parsvakonasana)

Utthita Parsvakonasana is a pose that really requires your full attention. It’s almost impossible (for me, at least!), to be in this pose and think about a to-do list or worry about what I’m cooking for dinner. It’s a pose that really requires strength, full body awareness, openness, and the ability to breath through it all. This pose gives you the opportunity to elongate parts of your body as you inhale and to engage other parts of your body as you exhale.

Supporting Pose #1: Gate Pose (Parighasana)

Woman in gate pose gazing up over head on a black yoga mat

This pose helps open the inner thighs and to also help each side waist find length. A common issue that I’ve seen with this pose is that students tend to collapse the ribs onto the thigh. Instead of releasing the rips or the waist down to the top of the thigh, it’s important to think about elongating and lengthening..

How to:

  1. Stand with your legs wide, facing the long edge of your mat.
  2. Bring your hands to the ground or blocks if you can’t reach the ground and then bring one knee at a time to the ground so you’re kneeling.
  3. Extend your right leg to the right with your foot down, your toes facing the long edge of the mat (the same direction your chest is facing) and try to keep the pinky edge of your foot on the mat,
  4. Reach your arms up and begin to tilt to the right. Bring your right hand to your leg and extend your left arm high overhead. As you inhale, lengthen your right side body. As you exhale, try to turn your bottom right ribs to the sky.

Supporting Pose #2: Warrior II (Virabhadrasana II)

Woman with her arms out in a t-shape and front leg bent for warrior II pose on a yoga mat

This pose will help you become aware of your back leg and also the alignment of your front leg over the front ankle. It’s a powerful and open pose that may also help you find space in your upper body.

How to:

  1. From Downward Facing Dog, step your right foot forward to a low lunge.
  2. Turn your back heel down and circle your arms up as you turn your belly and your heart to face the long side of your mat.
  3. Extend your arms away from your heart and try your best to have your right arm in line with your right shoulder and your left arm in line with your left.
  4. Look over your right shoulder, but stay aware of your back arm. Inhale as you reach your arms away from each other and as you exhale, press into the outer edge of your back foot. .

Supporting Pose #3: Extended Triangle (Utthita Trikonasana)

Woman in triangle pose on a black yoga mat

This pose really helps find the extension in the side body. You don’t already realize how much length and space you have until you approach this pose! It also offers opportunities to find more length each time you breath in and to let go of tension as you breathe out.

How to:

  1. From Warrior II, lengthen both legs by engaging your thighs.
  2. Reach your arms away from each other and lower your right hand down to your right shin.
  3. Move your right hip back in space towards your left foot to create even more space in your right side body.
  4. Press your right hand into your right shin as you glide your right hip towards the back of your mat.
  5. Reach your arms away from each other as you inhale. Draw your shoulder blades together as you exhale.

Peak Pose: Extended Side Angle (Utthita Parsvakonasana)

Woman with her forearm on her front bent knee and other arm overhead for extended side angle on a yoga mat

How to:

  1. From Warrior II, deliver your right forearm onto the top of your right thigh with your palm facing upwards.
  2. Bring your left arm overhead to frame your ear and think about your left arm reaching away from your left foot.
  3. As you breathe in, press your forearm into the top of your thigh and as you breathe out, glide your right sitting bone underneath you.
  4. You may bring your right hand to the mat or to a block. Otherwise, keep your forearm on your thigh to maintain the space in your right side body,
  5. If it feels okay, turn your gaze up to your left hand.

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07/05/2023
Love11
Woman with dark hair in Downward Facing Dog on a yoga mat

Weekly Class Theme: Consistency in Practice

By Yoga Asana, Yoga Teachers

I think there is a misconception that once we start attending yoga, our lives will change. Like there is an expectation that as soon as we step onto our mats for the very first time, that we’ll instantly gain everlasting presence and peace.

I think it’s the same for other activities, anything from our jobs, to parenting, to cooking. We start something and instantly expect that we’ll be good at it. We get frustrated when two weeks pass by and we don’t have a handle on the tasks in front of us and then subsequently either gain resentment towards others who seem to have it all together or we quit.

We go on searching and searching for things that we’ll be good at with little to no effort. We look for things to be easy and effortless instantaneously. But the thing is, if we wish to be good, (or at least better at anything) we have to be consistent. We have to consistently show up for ourselves in all aspects of our lives, on the easy days and on the hard days. Actually, showing up on the easy days makes it possible for us to show up on the hard days.

Our lives can and do change from practicing yoga. Yoga grants us the opportunity to still the fluctuations of the mind and view ourselves in a clear manner… but this only happens with consistent practice. By showing up every day, every week, every month, we practice stepping into ourselves. We practice lessening distractions around us. We practice returning to our breath and bodies when we notice the mind has wandered. We practice clearing the dirt off of our muddied lenses from which we gain through the natural process of life. The more consistent we are in showing up, the easier and more effortless all of this becomes.

What happens if we’re not consistent with our yoga practice? Well I can almost guarantee that distractions will remain, our breath and bodies will feel way less familiar and harder to access, and in the process of clearing dirt off our lenses, more dirt will accumulate between inconsistent sessions. This is the part that we tend to not glamorize but what every practitioner knows to be true. The effort it takes to consistently show up for ourselves in practice…it’s not easy, but it’s absolutely worthwhile.

Peak Pose: Downward Facing Dog (Adho Mukha Svanasana)

Yes! Downward Facing Dog can ABSOLUTELY be a peak posture. In fact, we do Downward Facing Dog so many times in vinyasa yoga I think it is absolutely worthwhile to have this posture be a peak pose every now and then to refine so that it can consistently be a place we return to as a home base.

Supporting Pose 1: Upward Bound Hands Pose (Urdhva Baddha Hastasana)

Woman on a yoga mat with Upward Bound Hands

Upward Bound Hands (Sanskrit: Urdhva Baddha Hastasana)

This pose is perfect for using the arms and legs to stretch through the torso. In downward facing dog, we need to straighten the arms and press the floor AWAY so that we can keep the torso long. Standing in the upright position makes this a little bit more accessible.

How to do it:

  1. Stand in Mountain Pose with your palms together in front of your sternum.
  2. Interlace your hands with the right thumb on top.
  3. Stretch your palms forward and then stretch the arms up to the sky. Stretch the arms up so much that the arms firm in around your head.

Supporting Pose 2: Wide Leg Forward Fold (Prasarita Padottanasana)

Woman on yoga mat in Wide Leg Forward Fold

Wide Leg Forward Fold (Sanskrit: Prasarita Padottanasana)

Wide Leg Forward Fold can practically teach anything, but in this particular instance it is a valuable tool to teach the straightening of the legs and the lifting of the kneecaps. The widening of the legs may make the lifting of the hips a bit more easeful.

How to do it:

  1. Turn towards the long edge of your yoga mat with the feet more or less parallel to one another and the short sides of your mat.
  2. Lift your toes and lift your kneecaps up and fold between your legs.
  3. Keep lifting the kneecaps up as you bring your hands to the floor and walk them underneath the legs so the fingertips and inner arches of your feet are in one straight line. Keep the fingers and toes going in the same direction.
  4. Tuck your chin slightly and pull the crown of the head towards the floor.

Supporting Pose 3: High Lunge (Utthita Ashwa Sanchalanasana)

Woman on a yoga mat in High Lunge

High Lunge (Sanskrit: Utthita Ashwa Sanchalanasana)

High Lunge is a perfect closed hip pose to incorporate into your sequence towards Downward Facing Dog. You can work on straightening the arms overhead while simultaneously working on straightening the back leg. Remember in Downward Facing Dog, we have two straight legs and two straight arms!

How to do it:

  1. Take your right foot towards the top of your mat and the left foot towards the back of your mat with the heel lifted.
  2. Bend the right leg to 90 degrees.
  3. Press the left thigh up towards the sky while engaging the quad.
  4. Reach the arms up and overhead while spreading the fingers.
  5. Firm the biceps towards your head to straighten the arms.

Peak Pose: Downward Facing Dog (Adho Mukha Svanasana)

Woman with dark hair in Downward Facing Dog on a yoga mat

Downward Facing Dog (Sanskrit: Adho Mukha Svanasana)

This pose is a staple in almost every single yoga class. Perfecting it can greatly enhance your practice. Once you recognize the alignment points, getting into this pose becomes relieving and energizing at the same time!

How to do it:

  1. From table top, walk the hands forward a little bit and knees back a little bit.
  2. Tuck the toes, lift the knees, and lift the hips up.
  3. Press your heart towards your knees while straightening the arms and firming the biceps towards the head. Let the head relax between the arms.
  4. Lift the kneecaps as you straighten the legs and press the thighs back. Lifting the heels and/or widening the feet can assist in the straightening of the legs.
  5. Press the thighs back and press the hands down to lengthen the spine and stretch the torso.

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06/27/2023
Love6
Person taking headstand on a black yoga mat

Weekly Class Theme: Connection

By Yoga Asana, Yoga Teachers

When I think of the 4 facets of general wellness – physical, mental, emotional, and spiritual – in the past I have often had trouble “defining” what it means, to be spiritually well.

As I have embarked deeper and deeper into a journey of self-realization, which includes gaining awareness and contributing effort towards all categories, I have found myself defining my level of spiritual wellness by how connected I feel.

How connected I feel to myself.
How connected I feel to the environment.
How connected I feel to source.

Everything, I have realized, comes back to source which everyone might define differently. Someone may say fate, another may say God or Vishnu, and someone else may say the Universe or the Divine. But there seems to be an agreement that there is a higher power which exists and that we all emanate from. It’s from this source power where everything begins and dies and from where everything ultimately exists. And so being connected to source means being connected to what is.

When we are connected to source, we are connected to all the possibilities and frequencies within the present moment.

Source is always present and it is always available for us to plug into. Whether we choose to plug in or not is up to us.

I prefer to start in the physical realm and work inwards from there. So doing any practices which can get us into our bodies in order to embark on a deeper journey. Practices such as Yoga, exercise, dance, or anything of the nature can help us to step into ourselves so that we can participate in the quieter practices of mindfulness and meditation to take our mental and emotional bodies to another level in preparation for our overall spiritual journey.

Headstand seems like a clear choice when talking about connection to source (at least to me). This pose brings the crown of the head down to the ground, which is the location of our 7th chakra aka the chakra dedicated to connecting to source. Also, it’s an inversion that requires consistent practice overtime for the practitioner to bring everything together to float the legs up towards the sky.

Supporting Pose 1: Wide Pyramid (Parsvottanasana)

Person in Pyramid Pose with their hands on blocks on a black yoga mat

Pyramid is a great pose for learning to ignite the legs in order to fold and bring the crown of the head down. In headstand, the practitioner needs to engage the leg muscles to reach the feet towards the sky. The legs are also straight. Pyramid gives us the opportunity to practice 2 straight, engaged legs and has the head going down but with the feet on the floor.

How to:

  1. From low lunge, place the hands around the front foot. Place the hands on blocks if you’re reaching to touch the ground.
  2. Straighten the legs.
  3. Lift and spread the front toes (just the toes, keep the ball of the foot down) and lift the kneecaps up while pressing the back thigh towards the back of the room.
  4. Keep lifting the fronts of the thighs as you fold to bring the nose towards the front knee.

*This is the wide variation with the back heel lifted. This makes it a bit more accessible to keep the sides of the pelvis in one line. Teaching the traditional version with the heel down would also be appropriate.

Supporting Pose 2: Half-Moon (Ardha Chandrasana)

Person in Half Moon pose with their left hand on a block, right arm raised, on a black yoga mat

I love half-moon for headstand because the practitioner is given the opportunity to practice 2 straight and engaged legs, but now one leg is in the air – great for headstand prep! The contrast between the two legs (meaning one on the ground and one in the air), can serve the action in the top leg which now has no feedback from the ground. So the practitioner can get used to engaging the leg even without solid ground beneath it.

How to:

  1. From triangle pose with the right leg forward, soften the front leg to shift the torso forward over the toes.
  2. Place the right hand onto the ground or block. Attempt to have your torso be more or less parallel to the floor, meaning if you’re diving down to take your hand to the floor…use a block.
  3. Lift the back foot off the ground and as you take the weight into the right leg, straight the leg by lifting the kneecap and pressing the thigh back.
  4. Reach your left foot to the back of the room. Spread your toes and reach the ball of the foot back, as well as engage the front of the thigh.
  5. Take your top arm to the sky and roll your belly to the side wall.

Supporting Pose 3: Warrior 1 (Virabhadrasana I)

Person in Warrior I on a black yoga mat with arms up overhead

Warrior I is a great prep for headstand because the back leg is very clear and straight, which is something that has been a focus throughout this sequence. The arms are also reaching up so that space in the torso is created. This is good because when in headstand, we are to reach the toes up to the sky to keep the torso long. Lengthening the spine/torso is a bit more accessible with the feet down and arms up, so better to practice here first.

How to:

  1. From downward dog, step the right foot forward by the right hand.
  2. Place the back foot to the ground with the heel placed on the floor at an angle. You can place the feet wider than a high lunge stance for better foundation.
  3. Bend the right leg at 90 degrees and as you press the shin forward, press the left thigh towards the back of the room. While you press the leg back in space, keep the thigh muscles engaged by lifting the kneecap.
  4. Reach the arms up towards the sky. Bring the palms together and as you lower the hips, reach the arms up and stretch the space between the ribs.

Peak Pose: Supported Headstand (Sirsasana A)

Person taking headstand on a black yoga mat

Headstands are great for relieving tension and engaging the core.

How to:

  1. From a table top position, bring your forearms down to the ground and clasp your hands. You can release the pinkies forward so the bottom one is not getting smushed.
  2. Place the crown of your head onto the floor with the heels of your hands nestled to the back of the skull. Some people like the palms of the hands flat to the skull, I prefer the palms to be loosely closed with only the heels of the hands connected to the skull.
  3. Tuck the toes, lift your knees, lift the hips, and straighten the legs. The head will start to take on weight. Press the crown of the head down into the ground. Think about keeping the cervical spine long
  4. Walk the feet in so the hips are at their highest point and almost over the shoulders.
  5. Take one leg up towards the sky. Spread the toes, engaged the thigh muscle, and KEEP THE LEG STRAIGHT, ENGAGED, AND CLEAR.
  6. Use the lifted leg to shift the pelvis over the shoulders and float the other leg towards the sky. Use a wall if you are starting off. Eventually, it should actually feel like the bottom leg is “floating” to meet the top leg.
  7. Bring the legs together. Spread the toes. Reach the balls of the feet up. Engage the thigh muscles and use the legs to go up.

*Start by using a wall or a partner to practice taking the legs up. If at anytime, you feel the spine (especially the cervical spine) being compressed, come down and rest.

06/21/2023
Love3

Weekly Class Theme: Self-Expression

By Yoga Teachers

Have you ever been in a relationship, or another situation, where you felt you could not express yourself? I certainly have.

The feeling of not being able to express myself is all things opposite of how I genuinely want to feel in my life as my highest and best self. Love, freedom, safety, connectedness, vitality are just some of the elevated emotions I consistently call into awareness for my highest self.

Any time I am in a space where I feel like my true self will not be supported or accepted, I slip into feelings of fear, worry, apathy, suppression, disconnectedness amongst other disempowering emotions that might arise. These types of emotions certainly do not support my highest and best self and definitely do not support me in working in the direction of the life I truly desire and deserve for myself.

The crazy thing about our emotions is how powerful they are. If we fail to check in with ourselves, our emotions can cause a negative feedback loop of disempowering states, within our internal and external world.

On the other side of the coin, the way our emotions can cause a negative feedback loop, they can also cause a positive feedback loop of empowering states. Practices, such as yoga, gives us the tools to be able to notice ourselves (physical body, mental body, emotional and spiritual body). This creates opportunities to become aware of when we are not in full expression mode. I don’t know about you, but when I am in a situation where I cannot fully express myself or be myself, I feel it within every layer of my being. My skin tingles, my chest feels tight, my head hurts, and I overall feel a sense of dullness.

This gives me a signal that something needs to change. Yes, putting myself into a different environment and around different people might be part of that change, but the first step is loving myself enough to want to make that change. Even if it takes effort.

It takes practice to not only become aware of oneself, but to be able to trust oneself in order to make the changes necessary (which often involves stepping outside of our comfort zones) to allow our truest, highest, and best selves to bloom. But I know I can speak for myself when I say the feelings of being able to embrace myself, express myself, and spread my wings are completely worth any initial discomfort. Sometimes we don’t even notice how much we are hiding ourselves until we finally let go and let ourselves truly live.

I couldn’t think of a better pose to highlight self-expression than Wild Thing; there is an openness and a playfulness within this posture that feels very appropriate for this week’s sequence. Let’s get to it…

Supporting Pose 1: 3-Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

Person doing 3 Leg Downward Facing Dog on a yoga mat

One of the entry ways into Wild Thing is from a 3-Leg Downward Facing Dog. This entry (compared to side plank) starts the hips high which is what we are going for in Wild Thing. Taking time to use this pose as a prep pose is worthwhile if you’re planning to enter from here.

How to:

  1. From Downward Facing Dog, take the right leg high to the sky behind you.
  2. Bend the right leg so the front of the right thigh and hip are open and long.
  3. Firm the sacrum in to assist the opening of the front of the pelvis.
  4. Keep the left leg and arms firm on the ground and allow your torso to turn towards the right. Turning the torso might not always be appropriate, but in this case that is an action we will take when coming into the peak pose.
  5. Look under the right armpit.

Supporting Pose 2: Peaceful Warrior (Shanti Virabhadrasana)

Person doing Peaceful Warrior on a yoga mat

Peaceful warrior is an excellent pose for creating expansion in the body, particularly the sides of the body which is great for back-bending. This pose also has the arm reaching alongside the ear, similar to Wild Thing.

How to:

  1. From Warrior II, take your back arm to your back leg.
  2. Flip the front hand to the sky and then sweep the arm up and overhead towards the back of the room. Attempt to bring the arm right alongside the ear. Extend through the fingertips.
  3. Keep the belly facing the side wall (as opposed to twisting it towards the sky) and look underneath the armpit towards the ceiling.

Supporting Pose 3: Side Plank (Vasisthasana)

Side Plank

Side Plank is an awesome prep pose for Wild Thing as it preps the actions within the arms, pelvis, and feet for the peak.

How to:

  1. From Downward Facing Dog, bring the legs together.
  2. Keep the left palm down on the ground with fingers spread wide and evenly.
  3. Swivel your heels to the left and balance on the outer blade of your left foot. Stack the right foot on top and keep pressing the feet together while spreading the toes.
  4. Lift the right arm to the sky while externally rotating the left, supporting arm. This will open the belly to the side wall.
  5. Press into the left hand and foot to lift the body up.

Peak Pose: Wild Thing (Camatkarasana)

How to:

  1. From Downward Facing Dog, lift your right leg high to the sky and come into a 3-Leg Downward Facing Dog.
  2. Begin to reach your right foot towards the floor behind you while spinning the left heel towards the floor, similar to the foot’s rotation in Side Plank.
  3. As the actions of the feet are taking place, lift the left arm off the floor.
  4. Begin to turn your belly to the sky as you externally rotate the right, bottom arm and plant the right foot to the floor behind you. Now take the left arm overhead and reach to the front of the room.
  5. Press your right hand and feet into the ground and firm the sacrum in to encourage a backbending shape.
06/14/2023
Love10
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