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My name is Jeremy Debbins and 
welcome back to the Yoga Teacher

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Training podcast where I talk 
about how to improve as a 

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teacher. 
Whether you're in a teacher 

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training or going to take one, 
these are things that you can 

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apply to helping others learn 
yoga. 

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But also along the way, of 
course, you learn yourself. 

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So even if you don't know if you
want to be a teacher, the best 

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way to learn yoga and to learn 
any topic is to learn at the 

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level of a teacher. 
So in this podcast, I share ways

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to improve your practice 
thinking like a teacher. 

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And in this episode, we'll talk 
about these 10 common things 

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that you'll often hear repeated 
in classes. 

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And why do you hear them so 
often? 

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Why do so many teachers say 
this? 

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And what do they really mean 
when they say these things? 

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Some of them I really agree with
some of them I don't agree with.

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And I'll share my opinion, my 
experience based on my years of 

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practice and experience myself 
since about 2008, I've been 

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practicing about 2011, I've been
teaching and I've just seen a 

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lot of people and tried a lot of
things myself. 

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And so this is what I think can 
be really helpful for your 

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practice in this episode. 
And if you want to go deeper 

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with these topics, check out 
Quiet Mind dot Yoga slash CWC. 

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That means Q with confidence. 
I'll be hosting this live 

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workshop coming up soon and it's
called Q with Confidence and it 

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shows you how to cue the most 
common poses, step by step, word

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by word, and what I find to be 
the most helpful. 

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But also how to find your own 
voice, your own authenticity of 

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how to cue poses, which I think 
is the most important skill of a

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teacher, especially online, 
because your words are 

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influencing everything that 
happens on that person's mat. 

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So every word you say matters a 
lot. 

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And if you're just saying 
something because you heard it 

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around before or some other 
class or you've hear repeated a 

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lot, but you don't really know 
why you're saying it, then it's 

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not going to have the effect and
the benefit to the students. 

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And also for yourself of like, 
if you're just repeating stuff 

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that you've heard from other 
people, are you really doing 

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your practice? 
Are you really going deeper into

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understanding yourself, which is
really the practice of yoga, is 

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better understanding yourself, 
being more authentic, being more

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true to yourself? 
So when we start to examine 

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these things, we start to find 
that we might not actually want 

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to say the things that we're 
saying just because we've heard 

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them before. 
So that's the first thing I 

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really want to share today 
before we get into these 10 

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phrases. 
Is that anything you learn in 

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yoga? 
Question it. 

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Why do they say it this way? 
Why do we do it that way? 

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Is this actually the most 
beneficial way? 

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What's the intended effect? 
And is there maybe a better way 

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to get that intended effect? 
Or is there something 

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anatomically we're doing by 
saying this that is helpful or 

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not helpful? 
So question everything, question

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me, question your teachers and 
try things out. 

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Keep what works. 
Leave the rest. 

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So if you want to see what I 
found through my own research 

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and studies, go to Quiet mind 
dot yoga slash CWC. 

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Sign up for the Queue with 
Confidence workshop and I'll 

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guide you through the best 
things that I've learned about 

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queuing and how to queue the 
most common poses and avoid the 

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common mistakes a lot of people 
make. 

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So what are the 10 phrases? 
Well, the first one I want to 

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address is that often in a yoga 
class, you'll hear teachers 

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start to get into this certain 
way of talking. 

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So let's see if you can hear it.
I'm just going to do it right 

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now and I'll see if you can 
notice it. 

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Inhale, step your right foot 
forward. 

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Exhale forward, fold, Inhale, 
raise your arms overhead. 

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Exhale, fold forward, inhale, 
step back. 

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Exhale chaturanga. 
Inhale up dog. 

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Exhale down dog. 
So that is a sort of sing song 

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pattern you might have noticed, 
right? 

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And there's a way you can do 
that that is actually kind of 

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hypnotic and soothing and 
helpful, which I like, 

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especially in the Vinyasa flow 
class where every word is just 

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fluid and intentional. 
And there's a way you can do it 

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where it's very distracting. 
And the teacher is just kind of 

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saying this pattern throughout 
the whole class, coming into the

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standing forward fold and now 
coming U to standing and now 

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reaching to your right and now 
reaching to your left, and now 

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folding forward and now stepping
back and now into Chaturanga and

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now into U dog, right? 
So you've probably heard this 

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before. 
It starts to really take away 

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from the presence of the moment.
And it's really the teacher has 

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lost their presence in the 
moment because they are just 

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saying this pattern that's 
actually not really helpful or 

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necessary. 
But the first way I did it, 

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hopefully you noticed there's a 
sort of soothing energy to it. 

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Inhale, step forward, exhale 
forward, fold, inhale, rise up 

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to standing, exhale, hands to 
heart, right? 

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So it's not just this locked in 
rhythm and cadence that can be 

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kind of distracting, but it 
breaks it up and it's more 

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present of just what is 
necessary to say with each word,

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right? 
So hopefully you can hear the 

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difference of those ways of 
using this sort of rhythm to 

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your teaching. 
And the second example I gave, 

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what I would say I don't 
recommend is more like a 

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question at the end of every 
sentence. 

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Or maybe it's a sort of 
uncertainty of how they're 

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teaching because they don't 
fully feel confident in the pose

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yet or for whatever reason. 
All right, and just change the 

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key to change the pitch, change 
your inflection, and it will 

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totally change the experience of
the students who are now being 

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guided present moment to present
moment, rather than you just 

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kind of repeating this singsong 
pattern. 

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I hear it so often, and if you 
haven't heard it yet, you're 

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probably going to start to 
notice it now. 

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Happens a lot for a lot of 
teachers. 

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And it can be done well, and it 
can be done not so well #2 Why 

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do people repeat this phrase of 
squaring your hips? 

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What does that mean? 
Square your hips? 

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Can your hips be a triangle? 
Can your hips be in a rectangle?

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Can they be anything but square?
Well, obviously when you're in 

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certain poses like Warrior two, 
you can have your hips start 

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turning out and your front leg 
pointing forward. 

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Says little external rotation of
the front leg and maybe some 

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internal rotation of the back 
leg depending on how you 

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emphasize Warrior 2. 
Or you go into like a high 

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lunge, right? 
You can have your hips slightly 

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tilted to the side off center. 
So squaring your hips I think is

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a very helpful cue to give and 
very helpful thing to notice in 

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the practice of if you're 
tilting your pelvis a little 

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forward or back or to the side 
and finding your center. 

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I think so much about squaring 
your hips is about finding your 

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center. 
And it's very helpful to find 

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those those Bony points that 
stick out at the front of the 

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hip in your pelvis, and to put 
your fingers there, one on each 

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hand, but one hand on each hip. 
And notice where your hands are 

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pointing. 
And if they're on a body, 

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they're going to be generally 
pointing pretty much the same 

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direction. 
You can't go too far off from 

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squaring your hips, but it's 
more of an alignment cue of like

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where to point to your pelvis so
you can point a little more to 

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the left, to the right, or 
tilting forward, tilting back, 

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arching the back, tucking the 
pelvis so you become aware of 

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the pelvis. 
So I think it's a very helpful 

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cue and one that every teacher 
will use at some point and can 

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be very useful #3 is keep a 
micro bend in your joints. 

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Why do we say that? 
Why is that important? 

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Well, if you lock your joints, 
as they say in the Bikram 

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dialogue, they say lock your 
knee, lock your knee, lock your 

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knee. 
What they're really meaning to 

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say anatomically is engage your 
quads in like a standing balance

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pose. 
That helps with the balance 

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there. 
But if you really lock your 

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joints, like in down dog, you 
try to lock out your elbows, 

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lock your knees, you're putting 
a lot of stress on the joints 

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which are not meant to hold up 
your whole body, just with the 

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joints. 
And some people are hypermobile,

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which means that when they lock 
their elbows, their joints point

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forward a little bit rather than
just being a straight line of 

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bones the joint is pointing out 
and it's putting extra strain on

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the joint, which is not meant to
support the whole body weight 

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like this. 
So keeping a micro bend in your 

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joints is one of the best things
you can do to support the joints

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and avoid damaging the joints 
and have a lifelong practice and

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using your muscles and your 
bones and not the joints to do 

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the job of the muscles and the 
bones. 

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So I definitely recommend this 
cue and don't recommend locking 

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the joints. 
It's very rare that that would 

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be beneficial. 
If you are very aware of your 

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body, you could say lock the 
knee and no that actually you're

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really just about contracting 
the quads. 

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Like if you're in tree pose, you
could say lock the standing leg,

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but really it's trying to 
activate the quadricep muscles 

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and not just locking the joint 
and focusing on the joint. 

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Which if you, you can do that 
without engaging the quads and 

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then you're going to overtime 
probably wear down the joint, 

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the tissue there, which is not 
meant to support the body weight

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quite that way. 
It's meant to work with the the 

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muscles. 
And if you think of like how you

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would move in nature if you were
trying to, let's say, balance in

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nature, like you wouldn't 
necessarily lock your joints. 

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Or if you're just moving things 
around, picking things up, 

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carrying things around, you're 
going to have a microbend in the

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joints. 
Most of the time you're going to

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be using the muscles and not 
just the joints. 

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Number four thing that teachers 
often repeat is tuck the tail. 

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Tuck the tail, tuck the tail. 
Why do they say tuck the tail? 

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What is that really pointing to?
Well, this is one of those cues 

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that just kind of floated around
yoga world for a long time and 

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people just always repeat it and
nobody seemed to really question

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it or really think about it too 
deeply. 

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And there's a lot of cues like 
this. 

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But tuck the tailbone. 
Often they people will say it's 

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to protect your low back. 
Like let's say in bridge pose, 

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you can tuck the tail. 
But really what is more 

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beneficial there is to think of 
contracting the glutes, and the 

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glutes function is hip 
extension. 

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So if we want to really do a 
bridge pose, or if you do this 

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at the gym, it's a hip thrust. 
You are extending the hip 

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flexor. 
So the front of your hips are 

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lengthening versus when you're 
in hip flexion, like when you're

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sitting down in a chair, that's 
hip flexion. 

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When you go into a squat, that's
hip flexion. 

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The front of the hips, the 
distance between your belly and 

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your thigh is shortening. 
That's hip flexion. 

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The opposite of that is hip 
extension. 

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Like think of Warrior 3. 
When you say you're Warrior 

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three, you raise your right leg 
up and back. 

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It's a straight leg. 
Your glutes must engage to do 

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Warrior 3 because the glutes are
the hip extensors. 

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So you've got a straight front 
of your hip, you've got an 

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active glute. 
That's ideal anatomy. 

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You do a bridge pose, you've got
the front of the hips 

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lengthening, you want to engage 
the glutes. 

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That's ideal anatomy. 
That's how the body is meant to 

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work. 
But something like chair pose, 

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what's happening in chair pose? 
This is where people say tuck 

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the tail a lot. 
Chair pose, tuck the tail. 

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Why? 
Why do we say that? 

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So what's happening in chair? 
Well, the glutes are getting 

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lengthened in chair pose. 
We're going into hip flexion in 

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chair pose. 
So this shortening the distance 

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between your belly and your 
thigh, chair pose, it's like 

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when you're sitting in a chair, 
your hips are in flexion and 

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when the hips are in flexion, 
the glutes are lengthening. 

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And if you try to tuck the tail,
that is an action that will 

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typically activate the glutes. 
So anatomically, why would we 

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want to activate the glutes, 
contract the glutes when we're 

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doing a hip flexion, that's the 
opposite of what the glutes do, 

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right? 
When we activate the glutes, we 

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go into hip extension. 
So there is a little bit of 

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isometric activation in every 
yoga pose, especially balancing 

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poses. 
So there is a little bit of the 

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glutes are a little active in 
chair pose, but the main thing 

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that's happening is they're 
lengthening and the main thing 

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that's contracting are the hip 
flexors, the SOAS muscle and the

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ileosoas. 
The front of the hip is 

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contracting. 
So when we say tuck the tail 

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from there, it just doesn't 
really need to happen. 

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So most of the time in chair 
pose, I'll just say come into 

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chair pose and not talk about 
the pelvis or the tailbone 

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because it's not really 
necessary there unless you see 

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something dramatic, like if 
somebody has a spinal lordosis 

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where they have a major arch in 
the back, it may be a big 

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imbalance. 
For now, they're putting a lot 

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of weight into the lower back 
and a lot of stress on the low 

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back that doesn't need to be 
there. 

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So if you see a huge arch in the
low back and chair pose, maybe 

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that person would benefit from 
tucking the pelvis a little bit.

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But again, we're doing a hip 
flexion there, so we want to use

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the hip flexors in the pose, 
which means we don't tuck the 

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tail. 
We just hit the hips back and do

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chair pose and the hip flexors 
activate, the glutes lengthen, 

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everything's good. 
So I do not recommend saying 

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tuck the tail in chair pose, but
I do recommend thinking of 

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activating and cueing to 
activate the glutes in bridge or

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other hip flexion or hip excuse 
me, other hip extension poses 

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like Warrior 3 #5 why did the 
teacher say roll up to stand 1 

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vertebrae at a time? 
Like we're going from forward 

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fold, we roll up to stand and 
sometimes this used to be more 

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common, people would say swan 
dive up and that's these are 

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both fine. 
These are both OK, you can do 

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either one. 
But why do we roll up to stand? 

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Well, if you do it slowly like 
this, it helps to avoid low 

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blood pressure issues. 
If somebody has low blood 

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pressure and they stand up too 
fast, they're going to get 

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dizzy. 
They might even faint as an 

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extreme case. 
Also, if they have low blood 

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pressure, they might benefit 
from doing things like 

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inversions, legs up the wall, 
improving their hydration, 

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improving their iron in their 
diet. 

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These are other issues for low 
blood pressure, but that helps. 

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That's one of the reasons why 
helps with that. 

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Another is to activate the core 
as you come up, so you're using 

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more of your whole body and not 
just kind of throwing yourself 

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up into standing. 
Maybe by doing so, you move too 

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fast in the low back. 
You don't distribute the weight,

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and now you're low back takes on
a lot of stress and the 

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vertebrae of the low back are 
quickly moved from one position 

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to another. 
And that's a problem. 

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Like that's something we want to
avoid in yoga is quickly moving 

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from flexion to extension in the
spine. 

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That kind of fast movement is 
where we're more likely to slip 

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a disc in the vertebrae, which 
in yoga is probably not going to

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happen just trying to stand up. 
But over time that's an 

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unnecessary stress. 
So I do recommend rolling up 1 

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vertebrae at a time slowly like 
this. 

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I think it's a good cue. 
The reverse swan dive coming up 

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can work well, but you've really
got to emphasize activating the 

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core, and it's more like the 
core is doing all the work. 

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So if you used your low back too
much in that if you start to 

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round your low back and you're 
putting all this weight on it of

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00:16:40,080 --> 00:16:43,880
your arms extending and your 
spine lifting, that is when you 

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can likely slip a disc in the 
low back and you can have issues

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00:16:47,480 --> 00:16:49,080
there. 
So if you're going to do the 

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00:16:49,080 --> 00:16:53,160
reverse swan dive, really focus 
on emphasizing the core, 

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00:16:53,360 --> 00:16:56,960
activating the core 1st and it's
like the core is doing all the 

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work to get you up and that's 
fine. 

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That's an OK way to do it. 
And if you don't have any blood 

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pressure issues especially, 
that's fine. 

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But if you do have blood 
pressure issues, if you want to 

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protect your low back, if you 
want to move slowly through the 

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vertebrae to not rush from the 
flexion to extension, then 

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rolling up one vertebrae time is
great. 

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Especially at the beginning of 
class, as you get flowing, as 

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everything gets warmed up, these
bigger movements are less 

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00:17:23,200 --> 00:17:28,200
consequential, so you can more 
easily go from the flexion to 

301
00:17:28,200 --> 00:17:32,120
extension in the spine with less
risk because your body's warmed 

302
00:17:32,120 --> 00:17:34,920
up and ready for it. 
But especially in the beginning,

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00:17:34,920 --> 00:17:38,720
go slow #6Q. 
Root down through your feet. 

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How do I root down through my 
feet? 

305
00:17:40,960 --> 00:17:43,600
I don't have roots in my feet. 
What does that really mean? 

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00:17:44,880 --> 00:17:47,800
Well, it's an energetic thing 
and if you want to experience 

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00:17:47,800 --> 00:17:51,560
it, I think you can explore this
by just standing in mountain 

308
00:17:51,560 --> 00:17:56,240
pose and just give a little more
bend to your knees and even 

309
00:17:56,240 --> 00:17:59,160
maybe bounce a little bit, like 
just a slight bouncing in the 

310
00:17:59,160 --> 00:18:03,280
knees to feel the weight shift 
down into the feet. 

311
00:18:04,360 --> 00:18:07,040
You could do heel drops as well,
like lifting and dropping your 

312
00:18:07,040 --> 00:18:09,720
heels a few times to bring more 
attention awareness to your 

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feet. 
But it is an energetic hue and 

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00:18:12,880 --> 00:18:17,520
it's more subtle and maybe not 
for beginners because beginners 

315
00:18:17,520 --> 00:18:20,040
might be like, I don't know 
which would how do you root 

316
00:18:20,040 --> 00:18:21,400
down? 
I'm already standing. 

317
00:18:21,400 --> 00:18:23,920
Like, how much more could I be 
standing? 

318
00:18:24,520 --> 00:18:28,080
So it doesn't quite make logical
sense. 

319
00:18:28,080 --> 00:18:31,960
And I think there's a lot of 
importance in the space for 

320
00:18:31,960 --> 00:18:34,520
spiritual energy and energetic 
work and yoga. 

321
00:18:34,800 --> 00:18:36,640
That's a very important part of 
the practice. 

322
00:18:37,240 --> 00:18:38,600
So what does it mean to root 
down? 

323
00:18:38,920 --> 00:18:44,400
Well, energetically, there's a 
feeling of energy moving down 

324
00:18:45,000 --> 00:18:47,640
rather than up or out or to your
center. 

325
00:18:48,600 --> 00:18:51,920
This is one of the values which 
I'll save for another episode, 

326
00:18:51,920 --> 00:18:54,320
but the values are 5 directions 
energy can move. 

327
00:18:54,320 --> 00:18:57,480
One of them is down. 
And when we allow energy to move

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00:18:57,480 --> 00:19:03,040
down, there's a sort of relaxing
of tension moving up. 

329
00:19:03,440 --> 00:19:06,080
Maybe your shoulders are hunched
up, but you relax them a little 

330
00:19:06,080 --> 00:19:07,360
bit. 
Now energy can move down. 

331
00:19:08,200 --> 00:19:10,640
Maybe you've got a little 
tension in your belly you've 

332
00:19:10,640 --> 00:19:13,800
been holding on to, and you can 
relax that a little bit and 

333
00:19:13,800 --> 00:19:17,840
energy can move down the feet. 
So if you're listening to this 

334
00:19:17,840 --> 00:19:20,080
podcast, you've probably 
experienced it at some point. 

335
00:19:20,720 --> 00:19:23,760
Another way to experience it is 
to really put your feet in the 

336
00:19:23,760 --> 00:19:28,440
earth, like on the dirt or in 
sand, and even cover your feet 

337
00:19:28,440 --> 00:19:34,280
up so you feel the earth energy.
It's it's an energetic effect to

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bring it to your attention in a 
yoga class. 

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One thing you might try to do 
also is to do a chair pose and 

340
00:19:41,960 --> 00:19:45,720
then come back to stand holding 
chair for a while and the energy

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00:19:45,720 --> 00:19:48,240
is moving down, down, down in 
chair pose. 

342
00:19:48,600 --> 00:19:51,280
And you might feel your feet a 
little more consciously, a 

343
00:19:51,280 --> 00:19:54,880
little more heavy in the feet 
just from holding chair pose for

344
00:19:54,880 --> 00:19:56,920
a little bit. 
And then another thing, the last

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00:19:56,920 --> 00:19:59,640
thing I'll say you could try 
with this is just one foot 

346
00:19:59,640 --> 00:20:01,760
balance. 
It's like holding tree pose for 

347
00:20:01,760 --> 00:20:05,440
a while and feel how different 
it feels to have one foot 

348
00:20:05,440 --> 00:20:08,240
floating off the ground and the 
other foot rooting into the 

349
00:20:08,240 --> 00:20:12,160
ground and then shift to the 
other side. 

350
00:20:12,560 --> 00:20:14,640
So this can bring more awareness
to this as well. 

351
00:20:15,800 --> 00:20:18,640
Number seven thing, why do 
people often say engage your 

352
00:20:18,640 --> 00:20:20,880
core? 
I already talked about it today.

353
00:20:20,880 --> 00:20:23,120
So engage your core. 
What does that really mean? 

354
00:20:23,840 --> 00:20:26,320
Well, there's different ways to 
engage your core. 

355
00:20:26,320 --> 00:20:29,840
And often what we're referring 
to as yoga teachers is the sort 

356
00:20:29,840 --> 00:20:33,280
of bracing of activating the 
transverse abdominals. 

357
00:20:33,280 --> 00:20:37,440
This is when you do plank pose. 
What holds you up in plank? 

358
00:20:37,640 --> 00:20:39,840
Because you're not doing a 
crunch, you're not activating 

359
00:20:39,840 --> 00:20:43,080
the rectus abdominals, the six 
pack muscles, you're not doing 

360
00:20:43,080 --> 00:20:46,800
side bends, activating the 
lateral muscles in the 

361
00:20:46,800 --> 00:20:50,280
intercostals. 
But we're just holding and sort 

362
00:20:50,280 --> 00:20:53,400
of bracing. 
Like if somebody was going to 

363
00:20:53,400 --> 00:20:56,720
punch you in the stomach, you 
would brace for impact. 

364
00:20:57,160 --> 00:21:01,480
And it's kind of like a corset 
around your core and literally 

365
00:21:01,720 --> 00:21:04,480
is around your organs to support
the organs. 

366
00:21:05,160 --> 00:21:08,920
So when we say engage the core, 
engage the transverse abdominals

367
00:21:08,920 --> 00:21:13,160
like plank, like you're sort of 
bracing for impact on your core 

368
00:21:13,720 --> 00:21:16,600
and that is going to support 
your spine. 

369
00:21:16,600 --> 00:21:19,760
It's going to support every 
other function of the body and 

370
00:21:19,760 --> 00:21:21,920
every other pose. 
So it's a great cue. 

371
00:21:22,760 --> 00:21:24,520
And it can be a little vague 
again. 

372
00:21:24,520 --> 00:21:27,480
So if you want to focus on how 
to engage my core, what are they

373
00:21:27,480 --> 00:21:30,360
talking about? 
Plank pose is your friend there,

374
00:21:30,600 --> 00:21:35,720
or forearm plank if you have any
wrist issues #8 teachers so 

375
00:21:35,720 --> 00:21:38,880
often will say inhale to reach 
up, exhale to fold forward. 

376
00:21:39,200 --> 00:21:43,400
Why don't we say inhale to fold 
forward, exhale to reach up? 

377
00:21:44,720 --> 00:21:46,160
Well, it's working with the 
lungs. 

378
00:21:46,160 --> 00:21:49,160
And this is a good a cue I 
recommend, and I think it's 

379
00:21:49,160 --> 00:21:51,680
useful. 
So many time we're expanding, 

380
00:21:51,680 --> 00:21:55,320
opening, lifting, raising, 
creating space. 

381
00:21:55,400 --> 00:21:59,160
That is a time to inhale. 
And anytime we're contracting, 

382
00:21:59,160 --> 00:22:03,440
closing, folding in, that's a 
time to exhale. 

383
00:22:04,200 --> 00:22:07,520
So we're just working with the 
natural movement of the, the 

384
00:22:07,520 --> 00:22:10,440
front of the body because the 
back of the body is actually 

385
00:22:10,440 --> 00:22:12,440
doing other stuff. 
There's back of the lungs as 

386
00:22:12,440 --> 00:22:15,320
well, but we're really focusing 
more on the front of the body 

387
00:22:15,320 --> 00:22:18,320
with this breath pattern. 
And you could, you could switch 

388
00:22:18,320 --> 00:22:21,200
it up, you could try it and see 
what it feels like. 

389
00:22:21,680 --> 00:22:24,560
But you might find that it feels
very restrictive and limiting 

390
00:22:25,360 --> 00:22:28,240
and just the way everything 
moves with the organs and the 

391
00:22:28,240 --> 00:22:30,240
diaphragm and the breath and the
lungs. 

392
00:22:30,880 --> 00:22:34,240
This is often the best way. 
Inhale, reaching up, creating 

393
00:22:34,240 --> 00:22:36,800
space, lengthening back bends, 
your inhale. 

394
00:22:37,200 --> 00:22:41,880
And on the exhales, you fold, 
you close in, you contract, you 

395
00:22:41,880 --> 00:22:43,640
create less space on the front 
of the body. 

396
00:22:44,760 --> 00:22:47,080
And it's a great cue. 
So I think it's one of the most 

397
00:22:47,080 --> 00:22:52,280
important ones to know as a 
teacher #9 soften your gaze. 

398
00:22:52,280 --> 00:22:54,560
Why do teachers often say to 
soften your gaze? 

399
00:22:54,560 --> 00:22:57,640
Let's go. 
Let's say you're sitting in 

400
00:22:57,680 --> 00:23:02,040
bound angle pose, feet together,
knees apart, and the teacher 

401
00:23:02,040 --> 00:23:06,160
says soften your gaze. 
Well, this is an energetic 

402
00:23:06,160 --> 00:23:09,640
effect, right? 
If you want to be more alert, 

403
00:23:09,640 --> 00:23:13,080
more sharp, more clear, more 
focused, you focus your gaze, 

404
00:23:13,440 --> 00:23:16,680
you sharpen your attention. 
You pick a single point of focus

405
00:23:16,680 --> 00:23:20,880
of a drishti, a focal point, and
that sharpens your attention, 

406
00:23:20,880 --> 00:23:23,320
makes you more, a little more 
pizza, a little more Yang. 

407
00:23:23,720 --> 00:23:25,160
Again, this is an energetic 
thing. 

408
00:23:25,160 --> 00:23:28,080
Try it for yourself, test it 
out, see if it feels true to 

409
00:23:28,080 --> 00:23:31,400
you. 
But when you soften your gaze, 

410
00:23:31,640 --> 00:23:36,720
that's more relaxing, more 
kapha, more letting go, maybe 

411
00:23:36,720 --> 00:23:39,240
diffusing energy. 
Maybe you've got a lot of 

412
00:23:39,240 --> 00:23:41,520
tension going on in your day and
you want to start to come to 

413
00:23:41,520 --> 00:23:44,760
yoga practice to relax a little 
bit and release some of that 

414
00:23:44,760 --> 00:23:47,320
tension. 
Softening your gaze helps to do 

415
00:23:47,320 --> 00:23:49,760
that. 
So it's a cue I recommend. 

416
00:23:49,760 --> 00:23:52,800
It's a good cue. 
It's useful to soften your gaze,

417
00:23:52,800 --> 00:23:55,840
but it's not always ideal for 
everybody. 

418
00:23:56,160 --> 00:24:01,320
And this is true for most cues 
that it's just a choice. 

419
00:24:01,320 --> 00:24:03,920
It's an energetic effect. 
If I soften my gaze, it's a 

420
00:24:03,920 --> 00:24:07,160
softening effect. 
If I sharpen my gaze and focus 

421
00:24:07,160 --> 00:24:12,440
my eyes, it's a focusing effect.
And you as the practitioner, 

422
00:24:12,440 --> 00:24:15,120
always have choice in what you 
want to do in your class and 

423
00:24:15,120 --> 00:24:17,720
your practice. 
And if you're a teacher, it's 

424
00:24:17,720 --> 00:24:19,880
important, I think, to give 
students this option. 

425
00:24:20,240 --> 00:24:23,320
And sometimes you might just say
soften your gaze here. 

426
00:24:23,720 --> 00:24:27,080
Sometimes you might teach like I
just did here and, and just give

427
00:24:27,080 --> 00:24:29,560
options of notice how it feels 
for you. 

428
00:24:29,560 --> 00:24:31,960
If you feel like you need a 
little more sharpness, a little 

429
00:24:31,960 --> 00:24:35,360
more Yang energy, sharpen your 
gaze, focus on a single point. 

430
00:24:35,800 --> 00:24:37,840
If you feel like you need a 
little more softness, a little 

431
00:24:37,840 --> 00:24:41,560
letting go, soften your gaze. 
And there's so many choices 

432
00:24:41,560 --> 00:24:44,960
throughout yoga like this. 
So many other examples like you 

433
00:24:44,960 --> 00:24:48,080
can keep your fingers together 
in Warrior 2 or you can spread 

434
00:24:48,080 --> 00:24:52,200
your fingers out in Warrior 2 
and they have a more containing 

435
00:24:52,200 --> 00:24:56,440
or diffusing effect on the pose.
So we've got lots of options to 

436
00:24:56,440 --> 00:25:01,840
explore in every pose like this.
And #10 why do teachers often 

437
00:25:01,840 --> 00:25:04,280
repeat this phrase? 
Well, again, if you want to go 

438
00:25:04,280 --> 00:25:07,720
deeper into more phrases like 
this, all the best cues I found 

439
00:25:07,720 --> 00:25:10,200
go to quiet mind dot yoga slash 
CWC. 

440
00:25:10,200 --> 00:25:12,240
Check out the Queue with 
Confidence workshop. 

441
00:25:12,720 --> 00:25:16,040
Join me live, ask your 
questions, test things out. 

442
00:25:16,040 --> 00:25:19,560
We'll be practicing and we'll be
applying these lessons. 

443
00:25:20,080 --> 00:25:23,640
So the number 10 thing teachers 
often repeat is breathe down 

444
00:25:23,640 --> 00:25:26,720
into your belly. 
Now, why do we say that breathe 

445
00:25:26,720 --> 00:25:29,440
into your belly sometimes, let's
say even breathe to the base of 

446
00:25:29,440 --> 00:25:33,280
the spine. 
And is that ideal to breathe 

447
00:25:33,280 --> 00:25:35,680
into the belly? 
Shouldn't we keep it more in the

448
00:25:35,680 --> 00:25:37,080
upper lungs? 
Like there's some yoga 

449
00:25:37,080 --> 00:25:40,680
traditions that say only breathe
in the upper lungs and you focus

450
00:25:40,680 --> 00:25:43,840
there. 
Well, I think it is ideal to 

451
00:25:43,840 --> 00:25:46,560
breathe into the belly and to 
notice the effect, right? 

452
00:25:46,560 --> 00:25:50,560
If you focus on the upper lungs,
it's tends to be ideal for like 

453
00:25:50,560 --> 00:25:54,760
fast-paced vinyasa practice 
where there's less space to 

454
00:25:54,760 --> 00:25:57,080
breathe and you're moving 
quickly through a lot of shapes.

455
00:25:57,680 --> 00:26:00,360
But when you breathe into the 
belly, it allows your belly to 

456
00:26:00,360 --> 00:26:02,480
relax. 
It allows your organs to relax a

457
00:26:02,480 --> 00:26:05,360
little more. 
It allows you to use more of the

458
00:26:05,360 --> 00:26:08,480
full capacity of the lungs using
the diaphragm as well. 

459
00:26:09,240 --> 00:26:11,200
And you really, when you're 
doing that, you're using the 

460
00:26:11,200 --> 00:26:13,680
diaphragm, which allows more 
space for the lungs. 

461
00:26:14,080 --> 00:26:18,080
And if you've ever tried to 
sing, and if you ever listen to 

462
00:26:18,080 --> 00:26:21,880
any singer hold a note for a 
long time, they're using the 

463
00:26:21,880 --> 00:26:26,480
diaphragm muscle to control the 
flow of breath to the lungs. 

464
00:26:27,240 --> 00:26:32,200
So that is the real ability to 
control the breath. 

465
00:26:32,200 --> 00:26:35,920
Pranayama, to control the life 
force energy is to use the 

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00:26:35,920 --> 00:26:39,280
diaphragm. 
So this is a cue I do recommend 

467
00:26:39,480 --> 00:26:43,880
most of the time unless you're 
in a fast-paced vinyasa flow or 

468
00:26:43,880 --> 00:26:47,480
power class where actually 
breathing a little more shallow 

469
00:26:47,480 --> 00:26:50,320
in the lungs makes a little more
sense and just happens 

470
00:26:50,320 --> 00:26:53,560
naturally. 
And there's maybe times where 

471
00:26:53,560 --> 00:26:56,360
you hold poses, you breathe into
the belly to help balance that 

472
00:26:56,360 --> 00:26:59,480
out and relax a little bit. 
But you keep that sort of fast 

473
00:26:59,480 --> 00:27:05,040
pace and the activation and the 
more alert state of the lung 

474
00:27:05,040 --> 00:27:07,800
breath, but you get down in the 
belly, you get these more 

475
00:27:07,800 --> 00:27:11,160
relaxed breaths, you get more 
control of the breath flow, of 

476
00:27:11,160 --> 00:27:15,960
the energy flow, and it allows 
you to go into deeper meditative

477
00:27:15,960 --> 00:27:18,440
states over time, especially 
when you start to go into 

478
00:27:18,800 --> 00:27:22,720
meditation after the asana 
practice, The belly breath is 

479
00:27:22,720 --> 00:27:26,280
ideal to go into the meditative 
states in my perspective and in 

480
00:27:26,280 --> 00:27:29,760
my experience. 
So these are 10 things I hear 

481
00:27:29,760 --> 00:27:31,840
often in classes. 
Maybe you've got some other 

482
00:27:31,840 --> 00:27:33,440
ones. 
You can send me an e-mail to 

483
00:27:33,440 --> 00:27:36,200
Jeremy at Quiet Mind dot Yoga. 
If you've got questions for 

484
00:27:36,200 --> 00:27:39,880
future episodes or want to talk 
about other cues you've heard or

485
00:27:39,960 --> 00:27:43,160
why do we say this or what does 
that really mean, you can send 

486
00:27:43,160 --> 00:27:45,120
those to me. 
But hopefully this gave you some

487
00:27:45,120 --> 00:27:47,400
perspective on ten of the most 
common ones. 

488
00:27:47,720 --> 00:27:51,720
And if you want to go deeper 
into your queuing studies and 

489
00:27:51,760 --> 00:27:55,120
get confident with some of the 
most common poses with teaching 

490
00:27:55,120 --> 00:27:59,120
and practicing them, I give you 
word for word what I find to be 

491
00:27:59,120 --> 00:28:02,560
the best way to teach all the 
most common poses. 

492
00:28:03,120 --> 00:28:06,480
And I've tried so many things 
like it. 

493
00:28:06,880 --> 00:28:09,600
It's like, there's so many ways 
you could say happy baby, how to

494
00:28:09,600 --> 00:28:13,200
get in and out of happy baby. 
But there's one way that I find 

495
00:28:13,200 --> 00:28:14,720
it's like, it just covers 
everything. 

496
00:28:14,720 --> 00:28:17,160
It makes it so simple. 
And then when you get really 

497
00:28:17,160 --> 00:28:20,200
efficient with your words as a 
teacher, it gives you a lot of 

498
00:28:20,200 --> 00:28:24,440
space to have a theme to go 
deeper into philosophy or 

499
00:28:24,440 --> 00:28:27,680
anatomy or something that you 
want to share as a teacher 

500
00:28:27,680 --> 00:28:30,480
beyond just the poses. 
And you've got like the 

501
00:28:30,480 --> 00:28:34,240
essential G of the pose. 
OK, go here, step there, do 

502
00:28:34,240 --> 00:28:36,440
that. 
Now we're in the pose. 

503
00:28:36,680 --> 00:28:42,120
Now we can explore the values, 
or the doshas, or the koshas or 

504
00:28:42,120 --> 00:28:46,240
the chakras or the gunas, all 
these cool energetic things that

505
00:28:46,240 --> 00:28:48,720
make the class so much deeper 
than just exercise. 

506
00:28:49,200 --> 00:28:52,960
There's space to explore it when
there's space in your queuing, 

507
00:28:53,440 --> 00:28:56,760
when your words are efficient, 
when everything you say is 

508
00:28:56,760 --> 00:28:59,600
intentional and clear and to the
point. 

509
00:28:59,880 --> 00:29:03,880
It has not a lot of wasted space
of trying to explain things and 

510
00:29:03,880 --> 00:29:06,720
losing the students because 
they're not sure what you're 

511
00:29:06,720 --> 00:29:09,120
trying to explain or why you're 
explaining it that way. 

512
00:29:09,880 --> 00:29:12,640
So this is what we talked about 
at Q with Confidence, Quiet mind

513
00:29:12,640 --> 00:29:16,280
at Yoga slash CWC. 
And if you enjoy the podcast, 

514
00:29:16,280 --> 00:29:18,680
leave a review, share with a 
friend, and look forward to 

515
00:29:18,680 --> 00:29:22,080
sharing more with you next time 
on the Yoga Teacher Training 

516
00:29:22,080 --> 00:29:22,840
Podcast.