Buzz
Yoga teachers often use imaginative and vivid language to guide you through various poses. Their instructions can range from poetic and inspiring to playful and humorous. However, for newcomers, these phrases can sometimes be perplexing. Let’s break down what they truly signify.
“Direct your breath into your ___” (back, hips, etc.)
For many yoga enthusiasts, the practice revolves around breathing. You maintain poses for specific breath counts or synchronize your breath with movements. When an instructor says to “breathe into your back” or “breathe into your hips,” it’s a metaphorical cue to focus your awareness and energy on those areas, even though your breath physically only reaches your lungs.
When instructors mention a body part within your torso, they’re typically alluding to aspects of the breathing process. There are numerous techniques to create space for your lungs. For instance, you can expand your ribcage in all directions, lift your chest or shoulders, or keep your chest steady while letting your lungs fill the ribcage area, gently pressing your organs downward into the abdomen. These methods can be combined or focused on individually.
Breathing into your belly involves inhaling in a manner that causes your abdomen to move. Similarly, breathing into your back often refers to expanding your ribs outward.
For body parts like the hips, this instruction usually comes during a pose held for several breaths. As you breathe, your body shifts subtly, offering a chance to deepen the stretch or movement in the specified area. If you don’t feel your breath reaching there, imagine a flow of energy or concentrate on the sensations originating from that part of your body.
“Rise one vertebra at a time”
Your vertebrae are the small bones composing your spine. Each one encircles and safeguards your spinal cord, links to various back muscles, and helps bear your body’s weight, among other vital functions.
When you’re in a bent-over position, such as a forward fold, you might hear the cue to rise “one vertebra at a time.” (Technically, a single bone is called a vertebra, and the plural is vertebrae. While some say “vertebrae by vertebrae,” it’s grammatically incorrect. Just a heads-up!)
This instruction typically means to tilt your pelvis upright (since you’re no longer leaning forward) and maintain a rounded back as you transition to standing. This method is often gentler than simply straightening up from the hips, though yogis may debate which approach is more effective.
“Hop, step, or glide to the front of your mat”
The front of your mat is referred to as the top. While hopping and stepping are straightforward, how exactly do you “glide” from a plank to standing?
The glide is an advanced movement resembling a subtle handstand. You shift your weight onto your hands, allowing you to lift and reposition your feet. Here is a video demonstrating steps to master this technique.
“Allow your anus to bloom”
While beginner yoga classes rarely mention your backside, advanced sessions might include cues like “letting your anus flower” or “directing your sunflower upward.” This often means relaxing your glutes—unclenching your cheeks—or, as one redditor put it, performing a “reverse kegel” to loosen the sphincter. Yoga Journal assures that laughing like a kid when your instructor references your backside is entirely normal.
“Engage your toes”
Activating a body part involves tightening the surrounding muscles. If you’re told to engage your toes, you might spread them, curl them, or attempt both simultaneously. Glance at your instructor for clarity, and focus on tensing the muscles in the specified area.
“Allow your muscles to release from your bones”
This phrase isn’t meant to be taken literally. While your muscles are connected to your bones, “letting them fall off” implies relaxing them. Conversely, “pulling your muscles into your bones” suggests flexing or, as we’ve learned, activating them.
“Ground yourself into the floor”
This instruction encourages you to use your balance and foot muscles to establish a firm, stable connection with the ground. Engage your foot muscles, perhaps by spreading your toes or tightening your lower leg muscles, to ensure your feet are actively grounded rather than passively resting.
When instructors mention the “corners” of your feet, imagine wearing classic quad roller skates. With four wheels, leaning too far forward, backward, or sideways would cause imbalance. Distribute your weight evenly across these four points, or visualize your foot as a tripod (big toe, little toe, heel) and aim to balance your weight across all three.
“Bend your body like a Japanese ham sandwich”
This phrase is often heard in hot yoga sessions. It originates from a script by the controversial guru Bikram Choudhury, who described the hands-to-feet pose as: “Press your stomach to your thighs, chest to your knees, and face to your legs below the knees. From the side, your body should resemble a Japanese ham sandwich, with no spaces in between.” Hot yoga enthusiasts sometimes wonder why he chose a Japanese ham sandwich over other comparisons, like peanut butter and jelly. The reason remains unclear.
