"Smile, breathe and go slowly."

- Thich Nhat Hanh

One of the reasons I love to join a yoga class is the direction—the ‘cueing,’ as we say. I like being held in clear instruction, allowing a teacher’s cues to wash over me, having permission to focus on something, and seeing how my body responds.

As we approach Christmas and I come to wrap up my classes for a while, I want to encourage you to remember that, regardless of how much you think you need guidance from a teacher, you already know many of these cues. You will have heard them expressed in slightly different ways hundreds of times, and your body will have a memory of them.

So, instead of the Twelve Days of Christmas, I give you the Twelve Cues of Yoga!

With this festive yoga bingo card, I invite you to call on these familiar cues whenever needed. If it looks helpful, you can take a peek at it occasionally.

Take your pick - these little nudges parcelled here to direct our focus, energy, and intention will serve you well, no matter which one you cast your eye upon.

Some commentary as to why these particular cues? Why not?…

🪽 Breathe

“On the first day of Christmas, my true love sent to me… A reminder simply to Breeeeeathe…”

This cue can flesh out as, “Are you still breathing?” or “Try not to hold your breath” or “Don’t forget to breathe.” You’ve heard them all from me. It’s one of those instructions that you hear and think, "Oh yes, how could I forget to breathe?" But we do. We can be pretty prescriptive with the breath in yoga, but sometimes, a gentle reminder is all that is required. To be used liberally on and off the mat.

🧑‍🎄 Spread the Toes

I use this instruction so often that it rolls off the tongue and automates into my feet as soon as I stand up! Our foundations (frequently the feet) are key to how all our standing poses evolve, and consequently the nourishment of our joints and muscles…and consequently our postures and breathing…and consequently our state of mind and presence. So let’s uncage the feet and allow them to set the path to freedom! If there’s one cue that helps establish and remind us of this, this is a great starter. (Can I add a bonus cue here? Take your socks off!!! 😋)

🌟 Imagine…

There is so much to say about this one. Imagination means infinite possibility.

“Imagine touching the ceiling with your fingertips, reaching your heel to the back wall, or pressing your thighs out against a strap.” Remember how these simple imaginations create sensations within and around you?

“Imagine the breath pouring into every cell; imagine the light glowing at the heart centre.” Can you feel it? Can you create it? Harness your imagination, for it's a powerhouse.

🧘‍♀️ Be Here

Variations on this theme: “Stay here,” “Stay present" or "Come back to...”

You may notice your mind wandering to random thoughts here and there. These cues remind us to stay present, refocus, and return. Returning to the now is a deliberate choice to remain engaged with your experience, no matter what it brings—boredom, discomfort, frustration, or bliss. This practice of staying present is one of the most precious tools in yoga.

💍 You’ve Got This

One of the benefits of a guided class is having a teacher who assures us that we can give something a go or modify it in a way that works for us. Because our mind has a tendency to tell us prematurely that we can't, we should stop or give up. No. We all need a little encouragement, bravery, and belief. This cue can bolster you and help you move tentatively beyond self-doubt and fear.

I’ll say it again - You've got this.

🌲 Slow Down

Most things are better… … . . . slower. When we rush, we tend to react impulsively; however, taking time allows us to respond thoughtfully. Every experience becomes richer, more substantial, and more enjoyable. So, take a moment to linger longer than you need to. Get accustomed to savouring every morsel of each moment and taste the difference.

🎁 Resist (the back foot)

Active resistance leads to muscular engagement and opposition, two key principles in our movement practice. Mindfully applying pressure and direction develops strength and stability, even when working with body weight and gravity alone. If you ever feel like you’re sinking somewhere in your posture… Resist! And rise.

🕊️ Lengthen

In yoga asana, expansion and stability are two sides of the same coin. They are happiest when they coexist like two turtle doves, living together side by side. I was reflecting on a cue that could help create space in the body, and there are many options. Today, I choose lengthen as it encourages a simple unfurling throughout the entire spine.

🎄 Be Honest

Honesty plays a role in your practice, especially when you practice independently, without anyone to help, correct, or guide you. When you're alone, it's more difficult to escape self-examination; only you can determine if you’re being truthful. By bringing honesty into both your actions and your inactions, as well as in your tendencies to avoid or overdo, you become your own guide.

🦢 Soften (the eyes)

Rigidity can easily take hold when applying any concerted effort. When I notice that my ego is in control or that I’m being too forceful, the word soften becomes a remarkably effective balancing cue. Softening can make a huge difference when applied in specific areas, such as the jaw, lips, shoulder line, and abdomen.

Do it now? Soften the eyes. There... isn't that better?

✴️ Namaste

Although Namaste is typically a greeting exchanged at the beginning or end of class, it is an important energetic cue. It is a meaningful gesture honouring your presence, commitment to the practice, each other, and all our blessings. Whether you bring your hands physically together or take a moment of internal gratitude, Namaste acknowledges the divine within and fosters thankfulness. The practice doesn’t feel complete without it.

🥳 Smile

Smiling has a strange and wonderful influence on our state of mind near instantly—similar to taking a deep breath.

Like breathing, smiling is an ordinarily involuntary action we can easily choose to make voluntary. When we do, things shift. So, why not give it a try?

Which will you choose today?

Let’s practise.