A is for Asana: A Beginner’s Guide to 39 Must-Know Yoga Terms

B is for Breath.

B is for Beginner.

In the context of yoga, a beginner is someone who has recently started their practice. Everything is fresh to the beginner yogi. The poses. The sequences. The styles. What yoga “means” to them, personally, and what it might mean to them in the future. The Beginner is in a learning phase that is both exciting and challenging. Here is a secret from someone who has been doing yoga for twenty-three years:

If you are doing it right, you will always feel like a beginner. 

B is for Balasana.

(pronounced bah-LAH-suh-nah)

Balasana is the Sanskrit term for Child’s Pose, a resting asana. Beginners should know that they are welcome to rest in Child’s Pose during any class, regardless of which pose an instructor is currently cueing. 

C is for Cue.

A cue is a short collection of words that yoga teachers use to help students move into and out of asanas. Below are a few examples:

Some days, we instructors have a clear grasp on our cue vocabularies. Other times, our minds and lips just can't get it together, leading to unclear mat navigation. Bear with us, laugh it off with us, we are human.

C is for Cat-Cow.

Cat-Cow is a dynamic movement often used as a warm-up and cool-down in practice. To perform Cat-Cow, begin in Table Top position. The shoulders are above the wrists. The hips are above the knees. Knees are hip-distance apart. 

On an inhale, gently lower the belly toward the mat as the head and tailbone lift just slightly toward the ceiling. Cow. 

On an exhale, move the spine back to Table Top, then past it, softly rounding the spine toward the ceiling as the tailbone and chin tuck in towards the belly. Cat. 

Repeat, inhaling as the belly drops into Cow and exhale as the spine rounds toward the ceiling in Cat. 

C is for Chaturanga Dandasana.

(pronounced chat-urh-AAN-guh daan-DAH-suh-nah)

Translated from Sanksrit, Chaturanga Dandasana means Four-limbed Staff Pose. To move into Chaturanga Dandasana, begin in Plank pose, sometimes referenced as the top of a push-up.

Note! In yoga, Plank looks differently than it does in other fitness formats. In Plank, the shoulders and hips are level. The hands are located beneath the shoulders and the weight of the body is evenly distributed between the hands and feet. 

From Plank, take an inhale and, on the exhale, shift the weight of the body forward just slightly. This is done so that the elbow can make a 90-degree angle as the body lowers down to hover just a few inches above the mat.

It can help to perform Chaturanga Dandanasa with the length of the body parallel to a mirror. This way, you can check for this 90-degree elbow angle and, while you’re at it, make sure that the elbows are tucked in tight to the ribs as the body lowers down. Beginners might also find that they feel more stable by bringing the knees to the mat before lowering down into Chaturanga Dandasana. 

Watch the video to see all of this in action! 

D is for Downward-facing Dog.

(pronounced ah-doh moo-kah sh-vah-NAHS-suh-nah)

Downward-Facing Dog might be the most recognizable asana in the West. In it, the body makes an upside-down V. Downward Dog or Adho Mukha Shvanasana is a fixture in Sun Salutations and is often used as a transition pose in any flow class. Beginners might be delighted to hear that, over time, Downward-Facing Dog begins to feel like a resting pose.

D is for Drishti.

(pronounced drish-tee)

The English translation of Drishti is focused gaze. In class, an instructor may say something like, “Find your Drishti point.” This wording is a cue to find a fixed object to direct your attention to.

You’ll likely hear this cue when you are in a balancing pose like Tree or Eagle, but, in terms of staying centered, it can be helpful to have a Drishti point even in seated postures like Easy Pose. Note that a Drishti gaze is not an intense, laser-like focus with the eyes. It’s more like a soft level of steady attention.

K is for Knees.

The knee joint is the largest joint in the body. When standing, the knees hold 80% of our body weight. The knees are also ‘home’ to many ligaments that help keep the body stable, including the ACL and MCL. Since the knees do so much crucial work on the body’s behalf, it’s important that special attention is given to them when practicing yoga. Here are three ways to do that:

L is for Laughter Yoga.

Although I have laughed out loud in many yoga classes, I have never taken an official laughter yoga class. For that reason, I’ll rely on a definition from Laughter Yoga International. Laughter Yoga is:

“An exercise program developed by Dr. Madan Kataria. It combines laughter exercises with yoga breathing techniques, which brings more oxygen to our body and brain making us feel more energetic and healthy. Ten to 15 minutes of LY exercises can reduce stress, make your immune system stronger and keep your mind positive during challenging times."

M is for Meditation and Music.

M is for Meditation.

Meditation consists of paying attention - on purpose - to the present moment without judgment.

When we think of meditation, we often conjure up the image of someone sitting propped up on a cushion with their back straight and eyes closed. While this is a form of meditation, so is taking a walk, painting, singing in the shower, or playing a sport. Any activity in which you find yourself fully taken with the moment - and without judgment - is meditation.

M is for Music.

Music can play an influential role in our yoga practice. Some students find it energizing or soothing, while others find it distracting. Some students who enjoy music have a strong preference for songs without lyrics, others prefer with.

Unless you are practicing at home, the music played in class is out of your control. If you know you have a strong reaction one way or the other, you can contact a studio ahead of time to find out whether a specific teacher uses music or not and, if they do, whether it’s typically with or without lyrics.  

N is for Navasana.

(pronounced nah-VAH-suh-nah)

Navasana is the Sanskrit term for Boat Pose. In it, the upper back, core, quads, and hip flexors like the psoas and sartorius are all firing to make a V-like shape with the body. There are several helpful modifications for beginners in Navasana, including lowering both feet to the floor and/or using the arms as kickstands by placing them back behind you on the floor. 

O is for Om. [Which is actually Aum.]

In religious philosophies and practices around the world, sound is believed to be sacred and powerful. In the Hindu religious order, Om is said to evoke a sense of unity and oneness. Although we often see the term Om or Ohm, the Sanskrit term is actually Aum.

I once read that Aum is the background hum of the universe and that when you chant Aum, you open a gateway to connect to the creator of all things. I think that sounds lovely. Here’s how to sound Aum:

P is for Prana.

(pronounced PRAH-nah)

Prana is the Sanskrit word for life force; it refers to breath.

Q is for Quality of Presence.

Quality of presence refers to how fully you are experiencing the present moment.

If you are soaking up the sights, sounds, and other sensations of a moment, that indicates a high quality of presence. If you are distracted or unaware of what is taking place where you currently are, that indicates a lower quality of presence. 

Yoga helps us practice keeping our mind and body in the same place, leading to a more consistent high quality of presence.

R is for Rest.

Rest is your right during any yoga class. Feel free to opt-out of any pose and come to rest in Child’s Pose on your mat. You can catch up with the class later.

S is for Savasana, The Shakes and Sweats, and Sun Salutations.

S is for Savasana.

(pronounced shah-VAHS-uh-nah)

Savasana is the final resting pose in a yoga class. It looks easy, so easy that it’s also known as Corpse pose. BUT. While there might not be a lot going on in Savasana physically, it takes a tremendous amount of mental effort for us modern humans to stay put, to not do anything other than be. 

As an instructor, I see a lot of fidgeting in Savasana. I see a lot of wide eyes staring at the ceiling or peeking around the room. I have had several students quietly get up and leave after just a few minutes of Savasana. When it comes to Savasana, I have two recommendations for beginners.

S is for The Shakes...

Shaking is a popular occurrence in a yoga class. To a degree, it’s totally normal. The Shakes tend to happen in poses like Side Arm Balance, Chaturanga Dandasana, Navasana, etc. when our muscles are working hard to support us in the pose.

While some mild shaking or quivering is normal, shaking or quaking that causes (or is caused by) pain, discomfort, or the involuntary movement of the joints is not normal or safe. If this is happening, come out of the pose, raise your hand, and ask your instructor for modification options. 

...and The Sweats.

Oh, The Sweats! It’s very normal to sweat in yoga class. I’ve seen beads of sweat fall from foreheads and land on the tops of feet where a band of “we oozed out of the top of this guy’s foot!” sweat beads already lays in wait.

Sweating is the body’s way of cooling itself down. That said, if the body loses too much water via sweat, dehydration becomes a risk. To avoid this, stay hydrated during and after class. And, if sweat becomes a distraction during class or is causing you to slip around, bring two towels into class. One small one to wipe your face and chest and another to place on top of your mat.

S is for Sun Salutations.

A Sun Salutation or Salute to the Sun is a specific sequence of roughly twelve asanas linked together by the breath. I use the word ‘roughly’ because I see slight and not-so-slight Sun Salutation variations from instructor to instructor.

To add to the Sun Salutation milieu, there are several different Sun Salutation sequences - A, B, and C, for example. Sun Salutation A consists of Tadasana, Raised Hands Pose, Standing Forward Fold, Half-Way Lift, Chaturanga Dandasana, and Downward-Facing Dog.

It sounds complicated, and it kinda is, but you have probably performed several Sun Salutations and just not known that that was what you were doing. Have a look at the video below!

T is for Tadasana.

(pronounced tah-DAH-suh-nah)

Tadasana is also known as Mountain Pose. It is a standing pose performed at the top of the mat. While it might not look like a whole lot is going on in Tadasana, it can be a highly energetic pose requiring activation of the quadriceps, glutes, core, and upper back.

To really feel the energy in Tadasana, try the following:

U is for Utkatasana and Ujjayi Breath.

U is for Utkatasana.

(pronounced oot-kah-TAAS-suh-nah)

In Sanskrit, Utkatasana translates to fierce seat. In my mind, it translates to my least favorite asana of all-time, but don’t let that sway you. You may love it! 

In Utkatasana or Chair Pose, the feet touch, the knees bend deeply, and the arms and torso lift up, up, you! The rear end? It burns like wildfire as you make like you are sitting down in an imaginary chair. Three nice modifications options for Utkatasana for beginners (or long-time haters like me) are to:

U is for Ujjai Breath.

(pronounced OOO-juh-eye) 

You might hear an instructor use the term Ujjayi breath. Ujjayi is an ancient breathing technique. In this technique, the lips are gently closed.

On an inhale, breath is slowly drawn in through the nose. On the exhale, breath is slowly expelled through the nose and with special attention paid to the back of the throat.

Sometimes Ujjayi breath is referred to as ocean breathing, this is because of the tide-like sound this style of breathing makes. 

V is for Vinyasa.

(pronounced VIN-yah-sah)

Vinyasa yoga is class style that, like Hatha, is broader in scope than you might expect. While both Hatha and Vinyasa classes emphasize linking body movement with breath, here are a few features that can help distinguish a Vinyasa class from a Hatha class: