Inverted V-shaped pose that strengthens the upper body and lengthens the back line of the body. Often used as a key transition and resting shape in many styles.

Straight-arm inversion balancing on the hands with legsextended overhead. Demands strong shoulders, core and proprioception.

Inversion balanced on the hands with the body stackedvertically. In modern yoga it can be practised at the wall or in the centre of theroom to build strength, confidence and awareness of alignment.

Touch-based guidance to help students with alignment, deepening, or safety in a pose.

Seated hip opener with shins stacked like logs and knees roughly over the ankles. Targets the outer hips and deep gluteal muscles.

The first yama. The principle of not causing harm — in thought, word, and action. Foundation of all yogic ethics.

Sixth chakra between the eyebrows. Connected to intuition, wisdom, and inner vision.

Correct placement of the body in a pose to protect joints, optimize stretches, and prevent injuries.

Fourth chakra at the heart. Connected to love, compassion, and connection. Element: air.

Supine hip opener where knees bend toward the armpits and hands hold the feet or ankles. Gently opens inner thighs and can feelplayful and releasing for the lower back.

Hands joined in front of the heart in prayer position. Symbol of respect, gratitude, and union.

Kneeling lunge with the back knee on the floor and front knee bent over the ankle. Stretches hip flexors and quadriceps of the back leg and can be used dynamically in flows.

Forward tilting of the pelvis that increases lumbar curve. Important to understand for correct alignment in forward folds.

Heart-centered style focusing on universal alignment principles and positive philosophy. 'To flow with grace.'

Supine pose where one or both knees are drawn towardthe chest. Often used at the beginning or end of a class to release the lowerback and connect with the breath.

The fifth yama. Letting go of attachment to material things. Taking only what one needs.

Seated forward bend with one leg in half lotus and the same-side arm binding behind the back. Combines hip opening with a deep hamstring and back-body stretch.

Standing forward bend with one leg in half lotus and a bind around the back. Challenges balance while deeply stretching hips, hamstrings and spine.

Prone backbend and quad stretch where one heel is drawn towards the sitting bone while the chest lifts. Opens the front of the thigh, hip and chest on one side at a time.

Standing balance with one hand on the floor or a block, top leg lifted and body opening to the side. Strengthens legs and core whilechallenging balance and spatial awareness.

Hamstring-focused pose with one knee on the floor and the front leg extended, often entered from a low lunge. Prepares the body fordeeper splits and forward folds.

Seated spinal twist with one leg crossed over the other and the torso rotating. Massages abdominal organs and improves spinal mobility.

Seated spinal twist with one leg crossed over the other and the opposite elbow outside the top knee. Mobilises the spine and cancreate a sense of rinsing through the torso.

Variation of boat pose with torso reclined further back and sometimes legs lower or bent. Intensifies core work and can be used indynamic sequences for strength.

Inverted V-shape on forearms similar to Downward Dog. Prepares for Forearm Stand and strengthens shoulders and upper back.

Back-strengthening pose with feet and hands on the floor and hips lifted into a tabletop shape. Opens the shoulders and front of the bodywhile activating glutes and hamstrings.

Halfway lift from a forward fold where the spine lengthens and the torso comes parallel or almost parallel to the floor. Often used invinyasa transitions to reset alignment and posture.

Literally 'seat'. The third limb of yoga. In modern yoga it refers to physical postures and positions.

Standing lunge with the back heel lifted and the arms often reaching overhead. Strengthens the legs, opens the hip flexors and prepares the body for standing sequences and backbends.

Patanjali's eightfold path: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.

Structured system with fixed sequences developed by K. Pattabhi Jois. Powerful, sweat-inducing practice with ujjayi breathing.

A twisting arm balance where the legs wrap around one arm and extend to the side as the torso leans forward. Builds strong wrists, shoulders and core strength while challenging balance.

The third yama. Not taking what does not belong to you — materially, intellectually, or energetically.

The individual true self or soul. According to Vedanta philosophy, Atman is identical to Brahman (the universal).

Fundamental ignorance of one's true nature. According to Patanjali, it is the root of all suffering (klesha).

Seated pose with the soles of the feet together and knees opening out to the sides. Stretches inner thighs and groins and is common in both active and passive practices.

Seated pose with soles of the feet together and kneesdropping out to the sides. Gently opens inner thighs and groin and is oftenused in yin and restorative classes.

Arm balance where knees rest on the backs of the upper arms and feet lift from the floor. Builds wrist, shoulder and core strength and introduces students to balancing on the hands.

Resting pose where the body folds over the thighs with the forehead toward the floor. Often used between stronger sequences to calm the nervous system and reconnect with the breath.

Restorative version of Child’s Pose where the torso rests on a bolster or blankets. Gently releases the lower back and hips and calms the nervous system.

Muscular engagements that direct energy flow in the body. Three main bandhas: mula, uddiyana, and jalandhara.

Hindu sacred text in dialogue form between Krishna and Arjuna. Explores dharma, karma yoga, bhakti, and jnana.

Yoga path centered on devotion and love for the divine. Practices include kirtan, prayer, and rituals.

Seated spinal twist with the legs folded to one side and the torso rotating towards the bent knees. Gently mobilises the spine and massages the abdominal organs.

Neutral position on hands and knees with spine in a longline. Serves as a base for Cat-Cow, balance variations and many transitions.

Powerful, equal-force inhales and exhales. Energizing technique that increases fire energy (agni) in the body.

Prone backbend where knees are bent and feet arepressed toward the floor beside the hips, often with hands on the tops of thefeet. Provides a strong stretch to the front of the thighs.

Humming exhalation with closed ears. Calming technique that reduces anxiety and promotes inner peace.

Arm balance where both legs wrap over the upper arms and the feet lift off the floor, often with the ankles crossed. Strengthens the arms and core and opens the hips.

Gentle backbend lying on the belly with hands under theshoulders and chest lifting away from the floor. Commonly used as a warm-upfor stronger backbends and as an alternative to upward facing dog.

Yoga practiced in a heated room (typically 35-42°C). Promotes flexibility and sweat-based detoxification.

On-all-fours pose where the spine arches and chest and sitting bones lift. Paired with Cat Pose to create a gentle wave through the spine and awaken breath awareness.

Folded blanket used for cushioning under knees, heels, or seat. Also used for warmth during Shavasana.

Firm, long cushion used in restorative and yin yoga to support the body in passive poses.

The fourth yama. Wise management of vital energy. Traditionally interpreted as celibacy, modernly as moderation.

The ultimate reality and universal consciousness in Hindu philosophy. All that exists is a manifestation of Brahman.

Backbending variation of side plank where one leg stepsback and chest opens toward the sky. Combines shoulder, hip and backopening with a playful sense of expansion.

Points for ongoing professional development required by Yoga Alliance to maintain registration.

Energy centers along the spine. Seven primary chakras from root to crown. Each center is associated with specific qualities.

Inhalation through the left nostril only. Activates lunar energy (ida nadi) and cools the body.

Low plank position with elbows bent close to the body. Builds strong arms, shoulders and core and is a key transition in Vinyasa yoga.

Low plank position with elbows bent close to the ribs andbody parallel to the floor. Key transition in many vinyasa styles and requirescoordinated shoulder, arm and core strength.

Closing gentle poses that gradually bring the body to rest after the active part of practice.

A pose that neutralizes or balances the effect of the preceding one. E.g., a forward fold after a backbend.

Clear, precise instructions to guide students into and out of poses. Includes alignment cues and breathing directions.

Seated foundational pose with legs extended and torsoupright. Trains posture, core engagement and leg activation and serves as astarting point for many seated forward folds and twists.

Standing balance and backbend where one hand holds the back foot and the other arm reaches forward as the chest lifts and the leg kicks up behind. Builds strong legs, back and focused concentration.

Visual presentation of a pose demonstrated by the teacher for students. Often combined with verbal cueing.

Prone backbend where hands hold the ankles and the body lifts into a bow shape. Strongly opens the front body and can increaseawareness of back-body strength.

Single-pointed focus that prepares the mind for meditation. The sixth limb of yoga.

One's life duty or righteous path. The cosmic order and the individual's role within it.

Deep, uninterrupted contemplation and focus. The seventh limb of Patanjali's eightfold path.

Specific gaze direction in a pose that helps with balance, focus, and energy management. Nine classical drishti points.

Focused gaze direction used in asana and meditation. Nine drishti points in the Ashtanga tradition.

Very advanced leg-behind-head pose where both legs are placed behind the head, often from a seated or reclined position. Strong, compressive hip and spine work that should only be explored by experienced practitioners.

An advanced inverted backbend where the crown of the head and feet are on the floor and the hands support the head. Deeply opens the chest, shoulders and hip flexors.

Experienced yoga teacher meeting requirements for teaching hours after certification. Can lead teacher trainings.

Seated arm balance where one leg rests on the same-side upper arm and the other leg lifts off the floor. Builds arm and core strength and opens the hips.

Downward-Facing Dog variation with one leg lifted. Builds upper body strength and stretches the standing leg while preparing for hip-openers and transitions.

Arm balance that starts from a standing figure-four and shifts the weight into the hands, lifting the back leg. Combines hip opening with strong arm and core work.

Arm balance where the front leg rests on the upper arms and the back leg extends straight behind. Combines a deep twist with strong shoulder and core work.

Arm balance where the front leg extends straight forward off the arms and the back leg extends back, creating a split-like shape in the air. Demands strong wrists, shoulders and core.

Prone hip-opening pose with one leg forward in external rotation and the other leg extended back. Stretches hips, glutes and thighs.

Front-leg-forward hip opener with the back leg extended and torso upright or folded over the front shin. Targets outer hip and glute ofthe front leg and hip flexors of the back leg.

Forward-folding hip opener with one shin on the floor infront and the back leg extended. Common in many classes to target the outerhip and glute area of the front leg.

Advanced hip opener where one leg is placed behind the head while the spine stays tall. Strongly stretches hips and hamstrings and requires patience and gradual preparation.

Balance variation of Chair Pose with one ankle crossed overthe opposite thigh. Opens the outer hip of the lifted leg while strengthening thestanding leg.

Joint movement that increases the angle between two bones. E.g., straightening the leg at the knee.

Light, often lavender-filled pillow placed over the eyes during Shavasana to block light and promote relaxation.

Network of connective tissue that surrounds muscles, organs, and the entire body. Important for flexibility and mobility in yoga.

Joint movement that reduces the angle between two bones. E.g., bending the elbow or knee.

Standing balance where one leg wraps around the other and arms weave together in front of the face. Builds strength in legs and shoulders and creates a feeling of focused compression.

Seated pose with knees stacked and feet to the sides, often combined with an overhead shoulder stretch. Targets outer hips andshoulders and is common in both hatha and yin classes.

'Gu' (darkness) + 'ru' (remover). One who leads from ignorance to knowledge. Spiritual teacher and guide.

Thumb and index finger meet in a circle. Used during meditation to promote concentration and wisdom.

Inversion where legs reach overhead and toes may touch the floor behind the head. Stretches the spine and back of the legs and can calmthe nervous system.

Advanced pose where the legs extend forward and back ina full or partial split with hips facing forward. Strongly stretches hamstrings andhip flexors and is often approached in stages.

Deep front-back split with one leg extended forward and the other backward. Advanced pose requiring significant hamstring and hipflexor openness, often approached step-by-step with props.

Foundational style balancing opposing energies (ha=sun, tha=moon). Foundation for many modern styles.

Left energy channel starting at the root chakra and ending at the left nostril. Connected to lunar energy and the feminine.

The fifth niyama. Surrender to the divine or a power greater than the ego. Trust in the flow of life.

Precision-oriented style developed by B.K.S. Iyengar. Focus on alignment and extensive use of props.

Chin drawn toward chest during breath retention. Regulates energy flow in the throat and protects the neck.

Seated forward fold with one leg extended and the otherbent so the foot rests near the inner thigh. Stretches hamstrings, side body andback while calming the mind.

Asymmetrical seated forward fold with one leg extended and the other bent. Stretches the hamstrings and side body and can feel soothing for the nervous system.

Disciplined repetition of a mantra, often using a mala (prayer beads) with 108 beads.

Supine twist with knees bent and dropping to one sidewhile shoulders stay grounded. Often used in cool-downs to mobilise the spine and relax the body.

Supine twist with knees together or apart dropping to oneside. Releases the lower back, massages the organs and calms the nervoussystem.

Modern style founded in New York integrating physical practice with philosophy, chanting, music, and activism.

Yoga path through intellectual inquiry and discernment between the real and unreal. The most direct path to self-knowledge.

Arm balance similar to Bakasana where the knees rest high on the arms and the elbows are more bent, creating a compact shape. Builds confidence for other arm balances.

Challenging seated hip opener where the knees and feet are drawn close towards the shoulders and the spine stays tall. Deeply opens hips and groins.

Quick, forceful exhales with passive inhales. Cleansing and energizing technique. One of the six shatkarmas.

Advanced kneeling backbend with arms reaching to hold thefeet overhead. Requires deep flexibility in hips, spine and shoulders.

The law of cause and effect. Every action creates a consequence. Central teaching in yoga philosophy.

Yoga path through selfless action and service without attachment to results. Central teaching in the Bhagavad Gita.

Variation of Plow Pose where knees bend toward the ears. Deepens the flexion of the spine and compresses the torso for an introspectivefeeling.

Five layers of human existence: annamaya (physical), pranamaya (energy), manomaya (mind), vijnanamaya (wisdom), anandamaya (bliss).

Seated balance where one leg stays folded and the other is pulled in and extended straight up, lengthening the hamstrings and challenging the core.

Conscious retention of breath after inhalation or exhalation. Central advanced pranayama technique.

Dormant energy coiled at the base of the spine. When awakened, it rises through the chakras.

Style focused on awakening kundalini energy. Combination of asana, pranayama, mantra, and meditation.

Deep seated forward fold where the legs are wide and the arms slide underneath, bringing the torso low towards the floor. Gives an intense stretch to hips, inner thighs and back body.

An advanced kneeling backbend where the thighs stay vertical and the head moves towards or to the feet, with the hands often holding the ankles. Strongly strengthens the back and opens the front body.

String of 108 beads used for mantra meditation (japa). Helps maintain count and focus.

Deep squat with heels on the floor where possible andhands often together at the heart. Opens hips and ankles and can be used as agrounding posture in many sequences.

Deep squat with feet wide and hands in prayer at the heart. Opens hips, ankles and lower back and is grounding for many students.

Deep squat with feet usually slightly turned out and handsin prayer at the chest. Opens hips and ankles and is often used as a groundingpose.

Wide-knee hip opener on hands and knees or forearms where the thighs move towards a right angle and the inner knees and ankles widen. Deeply targets the groins and inner thighs.

Third chakra at the solar plexus. Connected to willpower, confidence, and personal power. Element: fire.

Sacred sounds or words repeated during meditation. 'Man' (mind) + 'tra' (instrument/liberation).

Seated twist with one knee bent and the opposite elbowor arm crossing over it to rotate the spine. Used to explore spinal mobility andcore engagement.

Seated spinal twist with one leg bent, foot on the floor and the opposite arm crossing over the knee. Used to mobilise the spine andmassage the abdomen.

On-all-fours pose where the spine rounds and the head releases down. Commonly paired with Cow Pose to mobilise the spine and warm up the body.

Gentle spinal mobilisation on hands and knees alternatingbetween rounding (cat) and arching (cow). Common warm-up in many styles tobring movement and awareness to the whole spine.

Backbend performed lying on the back with chest lifted and sometimes crown of the head on the mat. Opens the chest, throat and front ofthe shoulders.

Restorative variation of Fish Pose where the upper body rests over blocks or a bolster. Opens the chest and shoulders gently and encourages relaxed breathing.

The cosmic illusion that conceals the true nature of reality. Cause of the experience of separation.

Arm balance where the elbows press into the belly and the body lifts in a straight line, parallel to the floor. Strongly strengthens wrists, shoulders, arms and core.

Round or crescent-shaped cushion that elevates the hips during seated meditation for comfortable alignment.

Adaptation of a pose to meet individual needs, limitations, or injuries.

Liberation from the cycle of suffering and rebirth (samsara). The ultimate goal in yoga philosophy.

Symbolic hand or body gestures that direct and seal energy. Used in meditation and pranayama.

Engagement of the pelvic floor muscles. Controls downward energy (apana) and lifts it upward.

First chakra at the base of the spine. Connected to safety, stability, and basic survival. Element: earth.

Subtle energy channels in the body. 72,000 nadis according to yogic tradition. The three most important: ida, pingala, and sushumna.

Alternating breath through right and left nostrils. Balances the nervous system and harmonizes brain hemispheres.

Greeting with hands in Anjali Mudra at the heart. Expression of mutual respect and recognition of the divine in all.

Standing backbend balance where one hand holds the foot behind the body and the other arm reaches forward or up. Combinesbalance, leg strength and a backbend in the front body.

Seated balance on the sit bones with legs lifted and torsoleaning back so the body forms a V-shape. Strengthens the core and hip flexors and challenges focus and steadiness.

The fundamental vibration of the universe. Three syllables represent creation (A), preservation (U), and dissolution (M).

Standing forward fold where the toes come to the wrist creases and the hands slide fully under the feet. Intensifies stretch in hamstrings and calves.

Standing forward fold with the feet hip-width and the fingers hooking around the big toes. Stretches the backs of the legs and lengthens the whole back side of the body.

A challenging balance where you squat down on one leg and lift the heel so you balance on the toes with the hands in front of the heart or on the floor. Demands strong ankles, feet and focused concentration.

Classical cross-legged meditation pose where each footrests on the opposite thigh. Offers a stable base for long sits but requiressignificant hip and knee mobility.

Side-bending kneeling pose with one leg extended to the side and the torso leaning over it. Stretches side body and inner leg and can bea gentle warm-up for deeper lateral work.

Stronger variation of Boat Pose with straight legs and arms extended forward or up. Builds intense core strength and challenges balance and hip flexors.

Twisting variation of lunge where the chest turns towards the front thigh and the hands join in prayer or reach apart. Strengthens the legs and core while mobilising the spine.

Twisting balance with one hand on the floor, the opposite leg lifted and torso rotating. Integrates balance, strengthand a deep twist.

Seated side bend and twist with one leg extended and theother knee bent, top arm reaching overhead toward the foot. Stretches the sidebody and hamstrings simultaneously.

Twisting lunge pose where the opposite elbow or hand connects to the front leg while the back leg stays strong. Builds heat andstrengthand offers a deep twist for the spine.

Seated side-bending pose where one leg extends up beside the ear while the opposite arm reaches overhead. Combines hamstring stretch, hip opening and side body lengthening.

Standing twist with legs in a narrow triangle stance, front hand to floor or block and torso rotating toward the front leg. Combineshamstring stretch, balance and spinal rotation.

Seated pose with the legs wide where the torso rotates towards one leg and folds sideways over it. Combines a side bend, twist and forward fold.

Twisting variation of Chair Pose with hands in prayer andelbow outside the knee. Builds heat, leg strength and detoxifying twist in thetorso.

Twisting arm balance where the knees rest on one or both upper arms and the torso turns to the side. Strengthens arms and core and builds coordination.

Standing forward fold over a straight front leg with the back heel grounded. Offers a strong hamstring and calf stretch and trainsbalance and hip stability.

Reclining backbend from Virasana where the spine arches over the floor or props and the arms rest alongside or overhead. Deeply opens the front of thighs and chest.

Deep twisting squat where the arms wrap around the shins and sometimes bind behind the back. Massages the spine and abdominal area and strongly stretches ankles and hips.

Seated forward fold over straight legs that stretches the whole back body. Encourages introspection and a more inward focus.

Classic seated forward bend with both legs extended in front of the body. Stretches the back of the legs and spine and can have a calming effect on the nervous system.

The most challenging pose in a class that the entire sequence builds toward.

Straight-arm plank position forming a long line from heels tocrown. Builds core, shoulder and arm strength and is central in vinyasa practice.

Straight-arm plank with shoulders over wrists, body in along line and core engaged. Fundamental strength pose used in many flows andas preparation for arm balances.

Inversion balancing on the forearms with legs liftedoverhead. Strengthens shoulders and core and builds confidence upsidedown.

Inversion balancing on the forearms with legs liftedoverhead. Develops strong shoulders, core and balance and is usuallypracticed against a wall before moving to the middle of the room.

Right energy channel starting at the root chakra and ending at the right nostril. Connected to solar energy and the masculine.

Fitness-oriented, athletic approach to vinyasa yoga. Focus on strength, endurance, and flexibility.

Universal life energy that flows through all living things. Controlled through pranayama and conscious breathing.

Standing pose with the palms joined at the heart center in prayer. Often used to begin or end a sequence and to connect to intention and breath.

Conscious breath regulation. Fourth limb of Patanjali's eightfold path. Fundamental practice connecting body and mind.

Standing forward fold with legs wide apart and torso folding between them. Stretches hamstrings, inner thighs and spine and can be calming.

Standing forward fold with the legs wide apart and feetparallel. Stretches hamstrings and inner thighs while decompressing the spine and can be calming when held with steady breath.

Withdrawal of the senses from external stimuli. The fifth limb of yoga. Bridge between outer and inner practice.

Strategic use of blocks, straps, bolsters, and blankets to adapt poses and make them accessible.

The body's ability to sense its position and movement in space. Fundamental for balance and coordination in yoga.

The controlled inhalation in pranayama. Conscious, slow inhalation that fills the lungs completely.

Back-strengthening pose in which the body forms a long line from feet to head while facing upwards. Opens the front body and strengthens shoulders, arms, glutes and legs.

The 'royal' yoga path based on Patanjali's Yoga Sutras. Focuses on meditation and control of the mind.

The controlled exhalation in pranayama. Conscious, slow exhalation that empties the lungs completely.

Deeply relaxing style with fully supported poses via props. Activates the parasympathetic nervous system.

Turning of a body part around its long axis. Internal and external rotation are fundamental in many yoga poses.

Foundational yoga teacher certification after completing a 200-hour training at a registered school.

Advanced yoga teacher certification. Requires 200+300 hours of training and additional teaching experience.

Seventh chakra at the top of the head. Connected to spiritual connection, enlightenment, and cosmic consciousness.

Prone back-strengthening pose where chest, arms andlegs lift away from the floor. Builds back-body strengthand counters slouching from daily posture habits.

Gentle prone backbend resting on the forearms with elbows under shoulders. Common in yin and gentle classes to open the front body with moderate intensity.

Classic inversion balanced on the shoulders with legsreaching vertically upward and hands supporting the back. Often taught withprops and care to reduce pressure on the neck.

Inverted pose balancing on the shoulders with legs vertical. Often called the queen of asanas and used to reverse circulation and quiet the mind.

Inversion where the body is lifted vertically with weight onthe shoulders and upper arms, often supported with blankets. Traditionallyconsidered calming and introspective.

Inversion balanced on the head and forearms with the body vertical. Considered an advanced pose requiring strong shoulders, core and clear technique.

Breathing technique where inhalation and exhalation have equal duration. Foundational balancing pranayama.

State of deep union with the object of meditation. The eighth and final limb. The ultimate goal of yoga.

Deep side splits with the legs extended wide apart and the pelvis moving towards the floor. Strongly opens the inner thighs and hips and stretches the hamstrings.

Neutral standing pose with the feet together or hip-width and the weight evenly spread. Serves as a foundational posture for alignment, balance and mindful breathing.

The continuous cycle of birth, death, and rebirth. Driven by karma and avidya (ignorance).

Heartfelt intention or resolve formulated in present tense. Central part of Yoga Nidra and meditation practice.

The second niyama. Inner contentment and acceptance of the present moment without craving more.

The second yama. Living and communicating with honesty and integrity in all actions.

The first niyama. Purity of body, mind, and surroundings. Includes diet, thoughts, and lifestyle.

Final resting pose lying flat on the back with eyes closed. Allows the body and mind to integrate the practice and shift into deep relaxation.

Supine resting pose usually placed at the end of a yogaclass, lying flat on the back with the body supported. Gives time for integration, nervous system down-regulation and deep rest.

The art of structuring a yoga class with logical progression: warm-up, peak pose, cool-down, and rest.

Backbend where hips lift away from the floor whileshoulders and feet stay grounded. Common in many styles to strengthen the posterior chain and gently open the chest.

Traditional Sanskrit word for a place of yoga practice. Used today for yoga studios and practice spaces.

Classic cross-legged meditation seat with one heel close to the perineum and the other in front. Encourages an upright spine, grounded hips and steady, comfortable breathing.

Inversion balancing on the head and forearms with the body stacked vertically. Builds strong shoulders and core and demands focus and control.

Classical inversion balancing on the head and forearms. Sometimes called the king of poses, it requires careful preparation, neck awareness and often wall support in modern studio practice.

Inhalation through a curled tongue that cools the body. Used to reduce heat and stress.

Inhalation through clenched teeth. Alternative cooling technique for those who cannot curl the tongue.

Asymmetrical squat-like pose balancing on one leg with the other extended to the side. Opens inner thighs and hips and builds strengthin the supporting leg.

Stability and steadiness in a pose. Patanjali: 'Sthira sukham asanam' — the posture should be steady and comfortable.

Ease and comfort in a pose. The counterbalance to sthira. Together they create the balance in any asana.

Simple cross-legged seated posture often used for meditation, pranayama and quiet sitting. Encourages an upright spine and grounded pelvis.

Simple cross-legged seated pose often used formeditation and the start or end of class. Encourages an upright spine andrelaxed shoulders.

Reclining hip opener with one ankle crossed over the opposite thigh while lying on the back. Gentle alternative to Pigeon Pose that is often safer for the knees.

Supine pose with soles of the feet together and kneesdropping out to the sides. Frequently used in restorative, yin and cool-downs to gently open the hips and invite relaxation.

Reclined pose with soles of the feet together and kneesdropping out to the sides while lying on the back. Common in restorative andyin classes to relax and gently open the hips.

Very deep forward fold and hip opener where the legs cross behind the head and the torso reclines towards the floor. Strongly stretches the hips, hamstrings and back while demanding a calm, steady breath.

Twist performed lying on the back, usually with one kneecrossed over the body toward the floor. Used widely for gentle spinal rotation and relaxation.

Supine pose where one leg is stretched upward and held with a strap or the hand. Strongly lengthens the hamstrings and can be therapeutic for the lower back when supported.

Reclining variation of Hero Pose with the back on the floor or a support. Stretches fronts of thighs, knees and ankles and creates a gentle backbend.

Inhalation through the right nostril only. Activates solar energy (pingala nadi) and warms the body.

The central energy channel along the spine. Kundalini energy rises through sushumna upon awakening.

Second chakra in the lower abdomen. Connected to creativity, sexuality, and emotions. Element: water.

The fourth niyama. Study of the self and sacred texts. Self-reflection as a path to self-knowledge.

Standing balance and hamstring stretch that grows from a bound side angle into a tall one-legged pose. Opens the shoulders and hips while building strong balance and focus.

Simple cross-legged seat with the shins loosely crossed and feet resting under the opposite knee or calf. Used as an accessible meditation pose that supports long, steady sitting.

Neutral standing pose used to establish posture, grounding and breath awareness. Often used as a starting and reference position in many classes.

The third niyama. Self-discipline and burning effort. The inner fire that drives transformation.

An advanced arm balance where the arms thread between the legs and lift the hips, so the legs extend forward off the floor. Strengthens the arms and core while deeply stretching the backs of the legs.

Meditative practice with focused gaze on a single point, typically a candle flame. One of the six shatkarmas.

Seated forward bend with one leg folded back and the other extended straight in front. Stretches the hamstrings and ankles while gently mobilising the knees and hips.

Standing pose with legs wide apart and torso tilting over the front leg, one hand reaching toward the floor and the other toward the sky. Stretches side body and legs while strengthening feet and ankles.

Drawing the abdomen inward toward the spine after exhalation. Stimulates digestive fire and lifts energy upward.

Breathing technique with slight throat constriction creating an audible, ocean-like sound. Used in Ashtanga and Vinyasa.

Seated forward fold with the legs open wide and the torso folding forward. Stretches inner thighs, hamstrings and back and can be active or very supported in yin/restorative forms.

Deep backbend where the body forms a full arch supported by hands and feet. Builds strong shoulders, arms and legs and opens the whole front body.

Deep backbend balanced on hands and feet with arms and legs straight or nearly straight. Advanced pose that strongly opensshoulders, chest and hip flexors while strengthening the whole body.

Standing back extension where the arms reach overhead and the chest lifts. Often used after Tadasana or Samasthiti to link breath and movement in sun salutations.

Balance on the sitting bones where both legs are lifted and drawn towards the torso while holding the feet. Strengthens the core and deepens the hamstring stretch.

Backbend where thighs lift off the floor and only hands and tops of feet support the body as chest expands forward and up. Often usedin vinyasa transitions from chaturanga to downward facing dog.

Standing hamstring stretch with the torso folding over one leg and the other leg lifting behind. Challenges balance and back line flexibility.

Kneeling backbend where the hands reach to the heels and the chest lifts upward. Opens the front body, including hip flexors, thighs and chest, and can be energising when practiced mindfully.

Wide-legged squat with toes turned out and knees bent, arms often bent like goalposts. Strengthens legs and opens hips and innerthighs.

Strong stand ing pose that feels like sitting back into aninvisible chair with arms reaching forward or up. Builds leg and core strengthand warms the body quickly.

Pose between child’s pose and downward dog with hipsover knees and arms reaching forward, chest toward the floor. Opens shoulders and upper back with less load on wrists.

Standing pose where the upper body folds over the legs with the head releasing toward the floor. Stretches the back of the legs and can calm the nervous system when the breath is steady.

Deep low lunge with both hands inside the front foot and the back leg extended. Strong hip opener targeting hip flexors and inner thighof the front leg.

Standing balance where one leg is lifted forward or to the side and held with the hand or a strap. Challenges balance, hamstring flexibility and focus.

Stand ing balance where one leg lifts forward or to the side with the hand holding the big toe or a strap. Trains focus, ankle stability and hamstring length.

Deep standing lunge with the front arm resting on the thigh or reaching toward the floor and the top arm extended overhead. Opens the side body and strengthens legs and hips.

Standing pose from warrior II with front elbow on thigh orhand to floor and top arm reaching overhead. Opens side body and hips andbuilds strength in legs and core.

Simple kneeling pose sitting back on the heels with spine upright. Often used for breathing practices, meditation and short rests.

Balancing pose on one hand or forearm and the outeredge of one foot or shin, with body in a long line to the side. Builds strength inshoulders, core and legs while training balance.

Breathing technique with pauses during inhalation or exhalation. Builds lung capacity and breath awareness.

Dynamic style linking breath with movement in flowing sequences. Varied and creative in structure.

The principle of building a yoga sequence step-by-step with increasing difficulty and appropriate counterpositions.

Restorative inversion where pelvis rests near a wall andlegs extend up the wall. Often used at the end of class to support relaxation and gentle circulation.

Strong prone backbend where the chest and legs lift high off the floor with the arms reaching back. Intensifies the work of the back body compared to Salabhasana.

Variation from warrior II where the front arm reaches up and back while the back hand rests lightly on the back leg. Combines stronglegs with a side bend for the upper body.

Side-bending variation of Warrior II where the back handslides down the leg and the front arm reaches overhead. Stretches the sidebody while maintaining strong legs.

Lunge-based standing pose with the back heel grounded and arms reaching overhead. Strengthens legs and back while opening thefront body and training stability.

Wide-legged standing pose with front knee bent and arms extended in opposite directions. Builds strengthand endurance in legs and hips and trains focus through the steady gaze.

Balancing pose where torso and lifted back leg form along line parallel to the floor while standing on one leg. Builds balance, concentration and strength in the legs and core.

Kneeling seated pose with shins on the floor and sitting between the heels. Stretches thighs and knees and can be a stable meditation seat.

Fifth chakra at the throat. Connected to communication, self-expression, and truth. Element: ether.

Challenging side-bending arm balance where one leg extends out to the side while the bottom arm supports the body. Stretches the hamstrings and side body while building arm strength.

A deep backbending inversion where the body is balanced on the forearms or hands and the legs arch overhead like a scorpion tail. Strongly opens the chest and shoulders and demands advanced balance.

Standing balance where one foot rests on the inner leg of the opposite side, hands often in prayer or overhead. Helps develop balance, focus and awareness of foot and hip alignment.

Introductory movements and poses that prepare the body by increasing circulation and mobilizing joints.

Slow, passive style with poses held for 3-5 minutes. Focuses on deep connective tissue, joints, and fascia.

International registry for yoga teachers (RYT) and yoga schools (RYS). The standard for 200- and 500-hour certifications.

Rectangular block of cork, foam, or wood. Used to 'bring the floor up' and adapt poses.

Non-slip mat providing grip and cushioning during practice. Available in various thicknesses and materials.

Guided deep relaxation in a conscious state between waking and sleep. Systematic body scanning and visualization.

Belt or strap that extends reach in stretches. Invaluable aid for tight muscles.

Classical text with 196 aphorisms on yoga philosophy, written by sage Patanjali. Foundational text for Raja Yoga.

Circular wheel used to support the spine in backbends, open shoulders, and deepen stretches.

Deep forward fold and hip opener where the legs are brought behind the head while lying on the back or sitting. Very intense on hips, hamstrings and lower back.

Structured training program to certify yoga teachers. Typically 200 or 500 hours of theory and practice.