Mastering Yoga's Language: A Comprehensive Guide
Starting out on your yoga journey can be a bit overwhelming with all the new terms and context that come along with it. Let's make this less intimidating by breaking down the basics of yoga.
Yoga Terms: Getting the Gist
Yoga originated in India and has deep spiritual ties to South Asian culture. Taking the time to understand its history will give you a newfound appreciation for this ancient practice and help you give due credit where it's deserved.
Methods of Yoga: What's the Right Fit?
Looking at a yoga studio's schedule and not sure what class is right for you? Worry not! We have deciphered some of the most popular practices and recommended the best options for beginners. Keep in mind that teaching methods can vary between studios and instructors, so always check with the studio or teacher before diving into a new class.
- Anti-Gravity or Aerial: This fun method combines aerial arts and yoga using a fabric trapeze, allowing practitioners to focus on posture and relaxation. Beginner-friendly.
- Anusara: With an upbeat vibe, Anusara focuses on mood enhancement and injury prevention, making it great for beginners. Beginner-friendly.
- Ashtanga: A more athletic method, Ashtanga is a traditional practice focused on progressive pose sequences tied to the breath. It can be challenging but is rewarding.
- Bikram: A series of 26 basic postures practiced in a 105°F studio. While it may challenge you, proper hydration is crucial – hydrate before and after this class!
- Hatha: Most modern forms of yoga fall under this traditional branch, making it a great choice for beginners. Classes are basic with a classic approach, pairing breathing exercises with postures. Beginner-friendly.
- Integral: This method aims to make yoga an integral part of everyday life and includes asanas, breathing techniques, mantras, and meditation. Beginner-friendly.
- Integrative: Developed for medical settings, this method is used alongside other treatments for patients with various health issues.
- ISHTA: A method that connects practitioners with their internal energy by combining Ashtanga-like postures, Iyengar's precision, and breathing and meditation.
- Iyengar: With a focus on muscle awareness, this method encourages long-held poses and often incorporates props. It's a great practice for people with injuries or specific physical limitations. Beginner-friendly.
- Jivamukti: A method focused on an authentic spiritual experience, each class emphasizes a theme and may involve chanting and scripture readings.
- Kripalu: This method moves through three phases, including basic mechanics, meditation, and long-held poses, in a flowing sequence. Beginner-friendly.
- Kundalini: A fluid, energetic method that keeps practitioners moving, focusing on spiritual strength.
- Power yoga: This athletic method was developed for Westerners, emphasizing physical challenges in a mildly heated room. Classes may vary based on the teacher's style.
- Prenatal: A type of yoga designed for pregnant women, incorporating yogic breathing and physical poses to strengthen muscles and potentially aid in delivery. Beginner-friendly.
- Restorative: This method focuses on relaxation and is perfect for those recovering from injury or seeking a much-needed chill session. Beginner-friendly.
- Sivananda: A slow-paced, spiritual method that incorporates sun salutations and the same 12 postures in each class, focusing on breathing, relaxation, diet, exercise, and positive thinking.
- Trauma-sensitive yoga: Developed to help individuals regulate their bodies following trauma, this method is recognized by the Substance Abuse and Mental Health Services Administration.
- Viniyoga: This class is tailored to each student, encouraging adapting postures to individual abilities and needs. Beginner-friendly.
- Vinyasa: Also known as "flow" yoga, this method involves transitioning smoothly between poses, creating a rhythm between movement and breath.
- Yin: A slow-paced, meditative practice that focuses on lengthening connective tissue as a complement to strength-based classes. Beginner-friendly.
Common Yoga Poses
Knowing different poses ahead of time will help you keep up with the class pros. Below, you'll find a list of seated, standing, arm balances, core, backbends, forward bends, inversions, and restorative poses.
Seated and Twists
- Bound Angle or Cobbler’s Pose (Baddha Konasana)
- Cow Face Pose (Gomukhasana)
- Lotus Pose (Padmasana)
- Pigeon Pose (Kapotasana)
- Staff Pose (Dandasana)
- Seated Spinal Twist (Matsyendrasana)
Standing
- Chair Pose (Utkatasana)
- Dancing Shiva or Lord of the Dance Pose (Natarajasana)
- Eagle Pose (Garudasana)
- Half Moon Pose (Ardha Chandrasana)
- Lizard Pose (Utthan Pristhasana)
- Mountain Pose (Tadasana)
- Reverse Warrior
Arm Balances
- Crow Pose (Kakasana or Bakasana)
- Eight-Angle Pose (Astavakrasana)
- Scale Pose (Tolasana)
- Firefly Pose (Tittibhasana)
Core
- Boat Pose (Paripurna Navasana)
- Bow Pose (Dhanurasana)
- Cat-Cow Poses
- Four-Limbed Staff Pose (Chaturanga Dandasana)
- Dolphin Pose
- Plank Pose (Phalankasana)
- Side Plank Pose (Vasisthasana)
- Locust Pose (Salambhasana)
Backbends
- Bridge Pose (Setu Bandha Sarvangasana)
- Camel Pose (Ustrasana)
- Cobra Pose (Bhujangasana)
- Upward-Facing Dog Pose (Urdhva Muhka Svanasana)
- Wheel Pose (Urdhva Dhanurasana)
Forward Bends
- Downward-Facing Dog Pose (Adho Mukha Svanasana)
- Happy Baby Pose (Ananda Balasana)
- Standing Forward Bend Pose (Uttanasana)
- Three-Legged Dog Pose (Tri Pada Adho Mukha Svanasana)
- Triangle Pose (Trikonasana)
- Straddling Forward Bend Pose (Prasarita Padottanasana)
Inversions
- Headstand (Salamba Sirsasana)
- Shoulder Stand (Salamba Sarvangasana)
- Plow Pose (Halasana)
Restorative
- Child's Pose (Balasana)
- Corpse Pose (Savasana)
- Crocodile Pose (Makarasana)
- Easy Pose (Sukhasana)
- Hero Pose (Virasana)
Don't let the vast array of poses intimidate you! Yoga is a practice of growth and exploration – you'll discover your favorite poses as you progress through your practice. Happy yoga-ing!
After understanding the historical roots of yoga in South Asian culture, you may find a deeper connection to your practice. Yoga, including its various methods like Anti-Gravity or Aerial Yoga and traditional Hatha Yoga, can offer different experiences and challenges for beginners.
