In this week’s episode of Going Pro, guest Alyssa Goldberg returns to share her journey in becoming a yoga teacher. Sitting alongside Michael and Byron, Alyssa discusses the steps she took upon completing her 200 hour YTT in September, and what her year has looked like since. Alyssa opens up about the early stages of
Episode #101: The Path of a New Yoga Teacher with Alyssa Goldberg Read More »
POSITION CUES guide the body into position. They help shape the pose and are the foundational instructions to get into the posture.
STABILITY CUES create subtle muscle engagement. They support the posture, build stability, and help protect the body from strain or collapse.
💡 Clicking on the yellow Stability cues will provide more example cues for stability in each respective area:
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
LEVEL 2–3 POSE Requires 3+ areas of the body to be stretched or activated, typically with the help of Level 1 and other Level 2 poses.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
LEVEL 3 POSE Require 4 or more areas of the body to be stretched or activated.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
LEVEL 2 POSE Requires 1–3 areas of the body to be stretched or activated, typically with the help of Level 1 poses.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
LEVEL 1–2 POSE Generally safe for most bodies but may benefit from some preparation to increase comfort and ensure proper alignment.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
All levels have been categorized to help prepare the modern body to progress safely and effectively through the yoga practice.
All levels have been categorized to help prepare the modern body to progress safely and effectively through the yoga practice.
All levels have been categorized to help prepare the modern body to progress safely and effectively through the yoga practice.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through the yoga poses.
WARM-UPS REQUIRED Use warm-up poses to gently prepare the body for deeper stretches.
Choose warm-ups that target the same area of the body as the pose.
POSITION CUES guide the body into position. They help shape the pose and are the foundational instructions to get into the posture.
STABILITY CUES create subtle muscle engagement. They support the posture, build stability, and help protect the body from strain or collapse.
💡 Stability Cues are rarely required in yin yoga as the practice is meant to be mostly passive. However, it is intelligent to cue some stability in certain poses to ensure safety and comfort. These rare cues will be highlighted in yello
PRIMARY PURPOSE: Each pose offers many benefits. However, we highlight the primary purpose to emphasize its main benefit. This helps guide clear and effective cueing towards the physical goal of the pose.
The Primary Purpose also teaches us how this pose can prepare the body for more advanced Level 2 or Level 3 poses.
MODIFICATIONS are changes to a yoga pose to make it easier. They help beginners, people with injuries, or anyone with less flexibility or strength.
VARIATIONS are different ways to do a pose that make it more challenging or intense. They can also help focus on specific parts of the body.
These modifications and variations allow students to explore a yoga pose at their level, ensuring safety while offering opportunities for challenge and growth.
WARM-UPS REQUIRED: To prepare for this pose, warm-ups may include either stretching or activating specific areas of the body.
(Click to enlarge image)
This line runs from the outer edges of your ankles, up the sides of your legs and torso, and ends just below your ears.(Click to enlarge image)
In Yin Yoga, this line is gently put into tension during side bends, helping to release tightness through the side body and improve flexibility in the torso and hips.
In more active (Yang) styles of yoga, this line is engaged to support balance, stabilize side-to-side movements, and keep the body upright during standing postures.
Main muscle areas: peroneals (side of the shin), outer thighs (including the IT band), glutes, side abdominals (obliques), and the side of the neck (scalenes).
(Click to enlarge image)
The Back Arm Lines help stabilize the upper body and support reaching, lifting, and pulling movements. They include two parts: the Deep Back Arm Line (DBAL) and the Superficial Back Arm Line (SBAL).
Deep Back Arm Line (DBAL): This line runs from the center of the back, through the deep muscles around the shoulder blades, and into the back of the forearms. It supports arm rotation, lifting the arms to the side (abduction), and reaching behind (extension).
Superficial Back Arm Line (SBAL): This line follows a similar path but includes more surface-level muscles like the trapezius and triceps.
In Yin Yoga, these lines are gently put into tension during poses that involve forward folding, arm crossing, or shoulder stretching. This helps release tightness in the upper back, shoulders, and arms.
In more active (Yang) styles of yoga, these lines are engaged in poses that require pulling, reaching, or supporting weight—like downward dog or arm balances.
Main muscle areas: trapezius, rhomboids, levator scapulae, deltoids, rotator cuff muscles, triceps, and the forearm extensors.
(Click to enlarge image)
This line runs from the tops of your feet, up the front of your legs and torso, and ends at the base of your skull.
In Yin Yoga, this line is gently put into tension during backbends, which helps release tightness through the front body and improve posture.
In more active (Yang) styles of yoga, this line is engaged to support forward-bending movements and stabilize your core as you move.
Main muscle areas: shins, quadriceps, abdomen, diaphragm, and the front of the neck.
(Click to enlarge image)
This line runs from the bottom of your feet, up the back of your legs and spine, all the way to your forehead.
In Yin Yoga, this line is gently put into tension during forward folds, which helps rehydrate the tissues and improve flexibility along the back body.
In more active (Yang) styles of yoga, the same line can be engaged to help you stand tall and stable, and it also plays a role in supporting backbends.
Main muscle areas: calves, hamstrings, and the muscles along your spine.
(Click to enlarge image)
This line runs from the outer edges of your ankles, up the sides of your legs and torso, and ends just below your ears.
In Yin Yoga, this line is gently put into tension during side bends, helping to release tightness through the side body and improve flexibility in the torso and hips.
In more active (Yang) styles of yoga, this line is engaged to support balance, stabilize side-to-side movements, and keep the body upright during standing postures.
Main muscle areas: peroneals (side of the shin), outer thighs (including the IT band), glutes, side abdominals (obliques), and the side of the neck (scalenes).
(Click to enlarge image)
This line wraps around the body in a crisscross pattern—from the outer leg, across the ribs and back, to the opposite shoulder.
In Yin Yoga, this line is gently put into tension during twisting poses, helping to release stuck areas in the torso and improve rotational mobility.
In more active (Yang) styles of yoga, this line is engaged to support twisting movements, maintain posture during rotation, and create stability in the spine and hips.
Main muscle areas: front and sides of the shins, outer thighs (including the IT band), side abdominals (obliques), and spinal muscles along the neck.
(Click to enlarge image)
This line runs from the tops of your feet, up the front of your legs and torso, and ends at the base of your skull.
In Yin Yoga, this line is gently put into tension during backbends, which helps release tightness through the front body and improve posture.
In more active (Yang) styles of yoga, this line is engaged to support forward-bending movements and stabilize your core as you move.
Main muscle areas: shins, quadriceps, abdomen, diaphragm, and the front of the neck.
(Click to enlarge image)
This line wraps around the body in a crisscross pattern—from the outer leg, across the ribs and back, to the opposite shoulder.
In Yin Yoga, this line is gently put into tension during twisting poses, helping to release stuck areas in the torso and improve rotational mobility.
In more active (Yang) styles of yoga, this line is engaged to support twisting movements, maintain posture during rotation, and create stability in the spine and hips.
Main muscle areas: front and sides of the shins, outer thighs (including the IT band), side abdominals (obliques), and spinal muscles along the neck.
(Click to enlarge image)
This line runs through the deep core of the body, including the inner thighs, hip flexors, diaphragm, and deep abdominal muscles.
In Yin Yoga, this line is gently put into tension during long-held poses that target the inner thighs and front of the hips, helping to release deeply held tension and improve core connection.
In more active (Yang) styles of yoga, this line is engaged to support core stability, maintain upright posture, and assist in flexion and hip movements.
Main muscle areas: inner thigh muscles, hip flexors (like the psoas), deep core muscles (like the QL and transversus abdominis), and the diaphragm.
(Click to enlarge image)
The Front Arm Lines support movement and stability in the arms and shoulders. They include two parts: the Deep Front Arm Line (DFAL) and the Superficial Front Arm Line (SFAL).
Deep Front Arm Line (DFAL): This line runs from beneath the chest, through the armpit, and connects to the biceps. It supports movements like arm rotation, drawing the arm inward (adduction), and bending the elbow (flexion).
Superficial Front Arm Line (SFAL): This line runs from the collarbone (clavicle), through the front of the biceps, and into the forearm. It helps with forward arm movements, hugging motions, and shoulder rounding (protraction).
In Yin Yoga, these lines are gently put into tension through poses that stretch the arms across or away from the body, helping to release tightness in the chest, shoulders, and arms.
In more active (Yang) styles of yoga, these lines are engaged to stabilize the arms during pushing movements and help with strength-based poses like plank and chaturanga.
Main muscle areas: pectorals, biceps, forearms, and the tissues around the armpits and collarbone.
(Click to enlarge image)
The Back Arm Lines help stabilize the upper body and support reaching, lifting, and pulling movements. They include two parts: the Deep Back Arm Line (DBAL) and the Superficial Back Arm Line (SBAL).
Deep Back Arm Line (DBAL): This line runs from the center of the back, through the deep muscles around the shoulder blades, and into the back of the forearms. It supports arm rotation, lifting the arms to the side (abduction), and reaching behind (extension).
Superficial Back Arm Line (SBAL): This line follows a similar path but includes more surface-level muscles like the trapezius and triceps.
In Yin Yoga, these lines are gently put into tension during poses that involve forward folding, arm crossing, or shoulder stretching. This helps release tightness in the upper back, shoulders, and arms.
In more active (Yang) styles of yoga, these lines are engaged in poses that require pulling, reaching, or supporting weight—like downward dog or arm balances.
Main muscle areas: trapezius, rhomboids, levator scapulae, deltoids, rotator cuff muscles, triceps, and the forearm extensors.
(Click to enlarge image)
The Back Arm Lines help stabilize the upper body and support reaching, lifting, and pulling movements. They include two parts: the Deep Back Arm Line (DBAL) and the Superficial Back Arm Line (SBAL).
Deep Back Arm Line (DBAL): This line runs from the center of the back, through the deep muscles around the shoulder blades, and into the back of the forearms. It supports arm rotation, lifting the arms to the side (abduction), and reaching behind (extension).
Superficial Back Arm Line (SBAL): This line follows a similar path but includes more surface-level muscles like the trapezius and triceps.
In Yin Yoga, these lines are gently put into tension during poses that involve forward folding, arm crossing, or shoulder stretching. This helps release tightness in the upper back, shoulders, and arms.
In more active (Yang) styles of yoga, these lines are engaged in poses that require pulling, reaching, or supporting weight—like downward dog or arm balances.
Main muscle areas: trapezius, rhomboids, levator scapulae, deltoids, rotator cuff muscles, triceps, and the forearm extensors.
(Click to enlarge image)
This line runs from the bottom of your feet, up the back of your legs and spine, all the way to your forehead.
In Yin Yoga, this line is gently put into tension during forward folds, which helps rehydrate the tissues and improve flexibility along the back body.
In more active (Yang) styles of yoga, the same line can be engaged to help you stand tall and stable, and it also plays a role in supporting backbends.
Main muscle areas: calves, hamstrings, and the muscles along your spine.
(Click to enlarge image)
This line runs through the deep core of the body, including the inner thighs, hip flexors, diaphragm, and deep abdominal muscles.
In Yin Yoga, this line is gently put into tension during long-held poses that target the inner thighs and front of the hips, helping to release deeply held tension and improve core connection.
In more active (Yang) styles of yoga, this line is engaged to support core stability, maintain upright posture, and assist in flexion and hip movements.
Main muscle areas: inner thigh muscles, hip flexors (like the psoas), deep core muscles (like the QL and transversus abdominis), and the diaphragm.
(Click to enlarge image)
This line runs from the outer edges of your ankles, up the sides of your legs and torso, and ends just below your ears.
In Yin Yoga, this line is gently put into tension during side bends, helping to release tightness through the side body and improve flexibility in the torso and hips.
In more active (Yang) styles of yoga, this line is engaged to support balance, stabilize side-to-side movements, and keep the body upright during standing postures.
Main muscle areas: peroneals (side of the shin), outer thighs (including the IT band), glutes, side abdominals (obliques), and the side of the neck (scalenes).
(Click to enlarge image)
This line runs from the outer edges of your ankles, up the sides of your legs and torso, and ends just below your ears.
In Yin Yoga, this line is gently put into tension during side bends, helping to release tightness through the side body and improve flexibility in the torso and hips.
In more active (Yang) styles of yoga, this line is engaged to support balance, stabilize side-to-side movements, and keep the body upright during standing postures.
Main muscle areas: peroneals (side of the shin), outer thighs (including the IT band), glutes, side abdominals (obliques), and the side of the neck (scalenes).
(Click to enlarge image)
This line runs from the bottom of your feet, up the back of your legs and spine, all the way to your forehead.
In Yin Yoga, this line is gently put into tension during forward folds, which helps rehydrate the tissues and improve flexibility along the back body.
In more active (Yang) styles of yoga, the same line can be engaged to help you stand tall and stable, and it also plays a role in supporting backbends.
Main muscle areas: calves, hamstrings, and the muscles along your spine.
(Click to enlarge image)
This line runs from the tops of your feet, up the front of your legs and torso, and ends at the base of your skull.
In Yin Yoga, this line is gently put into tension during backbends, which helps release tightness through the front body and improve posture.
In more active (Yang) styles of yoga, this line is engaged to support forward-bending movements and stabilize your core as you move.
Main muscle areas: shins, quadriceps, abdomen, diaphragm, and the front of the neck.
(Click to enlarge image)
The Front Arm Lines support movement and stability in the arms and shoulders. They include two parts: the Deep Front Arm Line (DFAL) and the Superficial Front Arm Line (SFAL).
Deep Front Arm Line (DFAL): This line runs from beneath the chest, through the armpit, and connects to the biceps. It supports movements like arm rotation, drawing the arm inward (adduction), and bending the elbow (flexion).
Superficial Front Arm Line (SFAL): This line runs from the collarbone (clavicle), through the front of the biceps, and into the forearm. It helps with forward arm movements, hugging motions, and shoulder rounding (protraction).
In Yin Yoga, these lines are gently put into tension through poses that stretch the arms across or away from the body, helping to release tightness in the chest, shoulders, and arms.
In more active (Yang) styles of yoga, these lines are engaged to stabilize the arms during pushing movements and help with strength-based poses like plank and chaturanga.
Main muscle areas: pectorals, biceps, forearms, and the tissues around the armpits and collarbone.
(Click to enlarge image)
This line runs from the outer edges of your ankles, up the sides of your legs and torso, and ends just below your ears.
In Yin Yoga, this line is gently put into tension during side bends, helping to release tightness through the side body and improve flexibility in the torso and hips.
In more active (Yang) styles of yoga, this line is engaged to support balance, stabilize side-to-side movements, and keep the body upright during standing postures.
Main muscle areas: peroneals (side of the shin), outer thighs (including the IT band), glutes, side abdominals (obliques), and the side of the neck (scalenes).
(Click to enlarge image)
This line wraps around the body in a crisscross pattern—from the outer leg, across the ribs and back, to the opposite shoulder.
In Yin Yoga, this line is gently put into tension during twisting poses, helping to release stuck areas in the torso and improve rotational mobility.
In more active (Yang) styles of yoga, this line is engaged to support twisting movements, maintain posture during rotation, and create stability in the spine and hips.
Main muscle areas: front and sides of the shins, outer thighs (including the IT band), side abdominals (obliques), and spinal muscles along the neck.
(Click to enlarge image)
This line runs through the deep core of the body, including the inner thighs, hip flexors, diaphragm, and deep abdominal muscles.
In Yin Yoga, this line is gently put into tension during long-held poses that target the inner thighs and front of the hips, helping to release deeply held tension and improve core connection.
In more active (Yang) styles of yoga, this line is engaged to support core stability, maintain upright posture, and assist in flexion and hip movements.
Main muscle areas: inner thigh muscles, hip flexors (like the psoas), deep core muscles (like the QL and transversus abdominis), and the diaphragm.
(Click to enlarge image)
This line runs from the bottom of your feet, up the back of your legs and spine, all the way to your forehead.
In Yin Yoga, this line is gently put into tension during forward folds, which helps rehydrate the tissues and improve flexibility along the back body.
In more active (Yang) styles of yoga, the same line can be engaged to help you stand tall and stable, and it also plays a role in supporting backbends.
Main muscle areas: calves, hamstrings, and the muscles along your spine.
(Click to enlarge image)
This line runs from the tops of your feet, up the front of your legs and torso, and ends at the base of your skull.
In Yin Yoga, this line is gently put into tension during backbends, which helps release tightness through the front body and improve posture.
In more active (Yang) styles of yoga, this line is engaged to support forward-bending movements and stabilize your core as you move.
Main muscle areas: shins, quadriceps, abdomen, diaphragm, and the front of the neck.
(Click to enlarge image)
This line runs through the deep core of the body, including the inner thighs, hip flexors, diaphragm, and deep abdominal muscles.
In Yin Yoga, this line is gently put into tension during long-held poses that target the inner thighs and front of the hips, helping to release deeply held tension and improve core connection.
In more active (Yang) styles of yoga, this line is engaged to support core stability, maintain upright posture, and assist in flexion and hip movements.
Main muscle areas: inner thigh muscles, hip flexors (like the psoas), deep core muscles (like the QL and transversus abdominis), and the diaphragm.
(Click to enlarge image)
This line runs from the bottom of your feet, up the back of your legs and spine, all the way to your forehead.
In Yin Yoga, this line is gently put into tension during forward folds, which helps rehydrate the tissues and improve flexibility along the back body.
In more active (Yang) styles of yoga, the same line can be engaged to help you stand tall and stable, and it also plays a role in supporting backbends.
Main muscle areas: calves, hamstrings, and the muscles along your spine.
(Click to enlarge image)
This line runs from the tops of your feet, up the front of your legs and torso, and ends at the base of your skull.
In Yin Yoga, this line is gently put into tension during backbends, which helps release tightness through the front body and improve posture.
In more active (Yang) styles of yoga, this line is engaged to support forward-bending movements and stabilize your core as you move.
Main muscle areas: shins, quadriceps, abdomen, diaphragm, and the front of the neck.
Priority #1 Cues – Gentle Entry into Pose:
Cues to instruct students to move slowly and mindfully into the pose, with awareness of the breath.
These cues are the first thing to say to guide movement into the posture. Occasionally, there will be a cue for stability to protect the body.
Example:
“Slowly shift the hips back and softly rest your chest between the thighs”
Priority #3 Cues – Energetic Cues:
Cueing the energetic or mental aspects of Yin Yoga—helping students connect to their breath, relax deeply, and become aware of the energy shifts in the body. This can involve soft, calming language to guide students into a state of ease.
These are the last things you would say after a student has safely entered the pose to reconnect with their breath, to create awareness, and to relax their body.
Example:
“As you hold the pose, allow your breath to flow deeply, releasing any tension with each exhale.”
Priority #1-2 Cues – Movement into Pose and Alignment Actions Combine:
This yoga pose combines the movements and actions. They are more complex and require a combination of action cues to stabilize the body before moving into the full expression of the pose.
Action cues are subtle movements in that establish stability to support the posture and protect the body.
LEVEL 1 POSE Foundational postures that are safe for most bodies and require little to no warm-up.
Each level has been thoughtfully designed to support both practitioners and teachers in safely progressing modern bodies through yoga.
