english

for yoga

Online course
First Lesson

english
for yoga
 A personal introduction
Imagine you are in a training, a retreat or in any situation where you would like to introduce
yourself as a Yoga Teacher or practitioner.

Basic info:
(name, age, origin)
My name is…, I'm… years old, I'm from…
Personal practice: I practice (name of the Yoga style)
I'm inspired by … (names of teachers)
Studies:
I completed a 200/300/500 hs Yoga teacher training in …/
I did my YTT in.../ I took a YTT in…
I attended a workshop by (name of the teacher) /
I went to a workshop about (topic: biomechanics, inversions, backbends, chakras, etc.)
Classes:
I teach (yoga style) in a Yoga studio/school/other places
I teach group classes/private classes
I teach in person/online
My classes are on Mondays and Fridays in the morning/afternoon/evening
Body Parts
head

neck
shoulders
chest

arms hands
torso

abdomen

spine/
back hips

knees
legs

foot/feet
english
for yoga
 Describing a pose
Ÿ : / / / ,
,
Ÿ : / / / / /

Ÿ : ,
Ÿ : / / ( / )/
Ÿ : / /
Ÿ : / / / , ,
Ÿ : /

Example:

Ÿ Tree pose - Vrikshasana

Ÿ One foot is on the mat pointing forward
Ÿ The other foot is on the opposite inner thigh (or for easier modi ications: on the inner shin,
on the ankle)
Ÿ The support leg is extended
Ÿ The lifted leg is externally rotated and bent
Ÿ The hips are in line and pointing forward
Ÿ The shoulders are aligned with the hips
Ÿ The hands are in prayer at the center of the chest / The hands are together and the arms
extended over the head (variation)
Ÿ The head is in line with the spine.
Ÿ The spine is extended (axial extension)

This is
This is descriptive
descriptive language.
language.
We are
We are using
using the
the verb
verb "to
"to be"
be"
to describe
to describe the
the position
position of
of
the different
the different body
body parts.
parts.

The spine
The spine is
is extended.
extended.
The shoulders
The shoulders are
are in
in line
line with
with the
the hips.
hips.

We will
We will learn
learn how
how toto give
give commands
commands
or instructions
or instructions later
later on
on in
in the
the course,
course,
when we
when we study
study other
other verbs.
verbs.
Basic body positions

Standing = Mountain pose Seated = Meditation poses

(Tadasana), Samastitih, (Dhyanasana, Sukhasana,
Pranamasana (with hands in prayer) Padmasana, Vajrasana, etc.)

Reclined = lying down on your back

(supine position) as in Savasana /
lying down on your abdomen/belly
(prone position) as preparing for Salabhasana

Asana categories
(according to the position of the spine)

Forward folds: Forward fold - Uttanasana,

Seated forward fold -Paschimottanasana,
Child's pose - Balasana,
Head to knee pose - Janu Sirsanana

Foward bend

Back bends/Extensions: Camel pose - Ustrasana,

Cobra pose - Bhujangasana,
Upward facing dog - Urdhva
mukha svanasana, Bow pose - Dhanurasana,
Wheel pose - Urdhva Dhanurasana

Back bend / extension

Asana categories
(according to the position of the spine)

Twists:
Revolved triangle - Parivritta Trikonasana,
Revolved chair - Parivritta Utkatasana,
Revolved side angle - Parivritta Parsvakonasana

Twist

Side bends:
Extended Triangle - Utthita Trikonasana,
Gate pose - Parighasana,
Extended side angle - Utthita Parsvakonasana

Side bend
 Basic verbs
*Lift *Inhale

*Lower *Exhale

*Bend
*Hold your breath
(as in kumbhaka)
*Extend

*Twist *Hold a pose

(stay in the pose, practice permanence)

*Bring
*Repeat on the other side/
*Come switch sides
(come back, come into, come out of)

Breath = noun /br3θ/ Breathe = verb, action/bri:6/

Notice your breath Breathe in, breathe out

Take a deep breath Breathe into your belly

Hold your breath Breathe deeply into the pose

 Warm-up sequence example
Come into a comfortable seated pose. Breathe deeply through the nose.
On your next inhale, lift your arms and look up. Exhale, lower the arms by the sides, and
lower the chin to the chest. Do this 3 more times.
One more time, lift your arms as you inhale and when exhaling, bend your torso forward,
place the hands on the mat. Hold for 5 breaths. Come up vertebra by vertebra.
Now, place your right hand by your side and lift your left arm. As you exhale, bend to the
right, maybe lower your forearm to the mat. Hold for 3 breaths and come back up. Repeat
on the other side.
Lift your arms at shoulder height, palms to the front. Inhale and open your chest, bring the
arms back, lift your chin. Exhaling, bring the arms forward, round your spine, chin to the
chest. Do 5 more rounds, connect the movement to your breath.
Let's do a gentle twist. Place your left hand on your right knee and your right hand behind
you. Inhale, extend your spine and exhaling, twist to your right. Hold for 3 breaths. Then,
come back to the center and switch sides.

Table top
Table Top Pose is a very common pose in different types of Yoga classes. This pose is great to
familiarize with alignment. You can use Table top to transition to many other poses: low lunge
(Anjaneyasana), Gate pose (Parighasana), Puppy pose (Uttana Shishosana), etc.

Keep your spine neutral

Look to
the mat

Keep your
arms extended. Place your knees
at hips distance

Align your
wrists with
your shoulders Press the tops of
your feet on the mat
Ÿ Come on all fours / Come on your hands and knees
Ÿ Spread your ingers.
Ÿ Make sure your knees are under your hips and your wrists under your shoulders
Ÿ The spine stays neutral and the head is in line with the spine
Ÿ Look to the mat
Ÿ Press your hands and feet into the mat.
Ÿ Bring your navel in and up

Cat-cow

Cow Cat

Ÿ Inhale Ÿ Exhale
Ÿ Arch your spine Ÿ Round your spine
Ÿ Join your shoulder blades Ÿ Separate your shoulder blades
Ÿ Tilt your pelvis forward Ÿ Tilt your pelvis back
(anteversion/anterior pelvic tilt) (retroversion/posterior pelvic tilt)
Ÿ Look up Ÿ Look to your belly button
Downward facing dog
Adho Mukha Svanasana (Downward Facing Dog Pose) is named as such because in this yoga
pose, the body looks like that of a dog (svana) relaxing and stretching facing downwards,
towards the shoulders. It is widely practiced as a transition pose for Sun Salutation, included
in Ashtanga Yoga, Power Yoga, and Vinyasa Yoga lows. This pose is a favorite for all yoga
teachers as it gives a full-body stretch and strengthens the core muscles. In this pose the
shoulders, hamstrings, and hips are active.
To come into the pose:
From Table top, extend your legs back into Plank
Lift your hips up and back
or
From Table top, tuck your toes
Lift your hips up and back

To hold the pose:

Ÿ Spread your ingers, push into your hands
Ÿ Microbend your knees if necessary
Ÿ Lift your sitbones
Ÿ Separate and elevate your shoulder blades
Ÿ Look to your feet

To come out:
Transfer your weight forward to come into Plank
or
Lower your knees to come back to Table Top

sit bones point

look for to the ceiling
a neutral spine

externally rotate
your shoulders knees microbend
if necessary
keep your head
in line with pelvis tilts
the spine forward

feet at
hips distance

spread your fingers and

push the mat with your hands