Say What?! A Beginner Yogi List of Some Common Yoga Words.
As true Minnesotan yogis would do in the summer time, they have taken their practice outdoors and to the streets, the lakes, or local points of interests. Opportunities abound for free or donation based yoga classes this summer as noted in a recent Star Tribune article.
These are great opportunities for you as a beginner yogi to practice yoga in a comfortable low-key environment. However, you may hear the instructor guide you using certain terms or words that will cause you to look around at others and go, "What did she/he say or mean?!" So to help you not fear trying out yoga, here's a list of common terms or names of poses you might hear during a yoga class. Most importantly, if you miss a cue or posture, just remember to breathe and smile!
Ujjayi breathing/pranyama- This is the breath technique you use during your practice where you breathe in and out of nose. During each inhale, you'll make or feel a slight constriction in the back of your throat. This breath is audible and sounds like and ocean so don't be afraid to let your breath be heard by your fellow yogis around you.
Uddyana Bahnda- This refers to your core. "Engage your uddayana bahnda" means to engage your core by tucking your tailbone and bringing your belly towards your spine. Uddyana Bahnda is an energetic lock that keeps energy at the center of your body.
Vinyasa- This has two meanings in western in yoga. First, most likely your outdoor yoga session will be Vinyasa yoga which is the most common type of yoga you'll see offered at a studio, gym, or YMCA. Second, vinyasa means a steady flow of connected yoga poses with breath. "Take a vinyasa" means to flow through your poses with each of your inhales and exhales connecting them. Ex. "inhale upward facing dog, exhale downward facing dog."
Drishti- This is your point of focus you hold while practicing a yoga posture, especially a balance posture! Finding a point of focus as you hold a pose helps your mind to focus and move into a deeper state of concentration.
Chatarunga- Dandasana- High Plank to Low Plank pose- This is a quick movement. It is an awkward one to learn so do not fret if it doesn't make sense. You start in a high plank position with your hands shoulder distance apart, fingers spread wide. You rock forward so your shoulders are over your wrists to protect your joints. You keep your elbows glued to your side as you lower yourself half-way to a 90 degree. Modification: From high plank position, drop to your knees before lowering yourself. This is similar to a push-up but your triceps and elbows are glued to the side of your body as you lower yourself. Unlike a push-up, do not lower yourself more than 90 degrees. Click here for a demo.
Upward facing dog/Updog- This is pose is held after you move through chatarunga-dandasana. From that position, you flip your feet so the tops of the feet are on the mat.You press your arms to straight to push your torso forward. You look right in front of you. You keep your thighs off the mat to protect your back.
Relax your shoulders/Melt your shoulders away- It means just that. Often as a beginner, you will tend to crunch up your shoulders to your ears when you are in poses. Relax them and breathe and you will feel a ginormous sense of "Ahhhhhh that feels good!"
Heel to Arch alignment- You will hear this when an instructor is guiding you through Warrior 2 pose. It means for your front heel to be in line or perpendicular to the arch of your back foot.
Savasana/Corpse Pose- This is the most important pose of your yoga practice. At the end of class you will lie on your back with your legs and feet flopped open, arms alongside your body with palms facing up, you'll feel your whole spine on your mat. Your eyes are closed and your face is relaxed so loosen that jaw. Your breath will return to regular breathing. This pose allows your body to reap all the benefits of your practice.
OM- Sometimes an instructor will have you chant OM. Don't be afraid- it's not some prayer to an evil force or some hippy-dippy chant. OM is yoga's most sacred mantra and originally came from AUM. Each letter or intonation represents a different force/spirit in our bodies. A is for the creative force, O is the sustaining force, and M is for the change force. The chant goes through the three sounds of aa-au--mm.
This post is getting pretty long now. So e-mail me at [email protected] if you are wondering about other words or postures you hear or do a lot in your yoga practice that make you go "Say What?!"
