Yoga

Alignment Principles

• •Stack joints for stability — ankle under knee, knee under hip in standing poses
• •Length before depth — extend spine first, then fold or twist
• •Micro-bend in standing legs — locked knees hyperextend, cause injury
• •Shoulders away from ears — universal cue, almost always applies
• •Root to rise — ground down through contact points to lift through crown

Pose Modifications

• •Blocks are not cheating — they bring the floor closer for proper alignment
• •Bent knee forward folds protect hamstrings — especially for tight bodies
• •Wall support for balance poses — removes fear, allows focus on form
• •Strap for binds and reaches — extends arms when shoulders are tight
• •Child's pose is always available — rest is part of practice, not failure

Breath Fundamentals

• •Ujjayi breath: slight throat constriction, ocean sound — regulates effort, builds heat
• •Inhale to lengthen/open, exhale to deepen/twist — breath drives movement
• •Never hold breath in poses — restriction signals too much intensity
• •Breath count for holds: 5 breaths minimum — less doesn't create change
• •Breath first, pose second — if breath is labored, back off the pose

Common Pose Errors

Downward Dog:

• •Shoulders dumping into ears — press floor away, rotate upper arms out
• •Banana back — bend knees to allow spine to lengthen, heels don't need to touch

Warrior I:

• •Open hip when it should square — back foot angle and hip rotation connected
• •Knee past ankle — track knee over second toe, widen stance if needed

Chaturanga:

• •Shoulders dipping below elbows — builds shoulder impingement
• •Elbows winging out — keep hugged to ribs

Forward Fold:

• •Rounding from low back — hinge from hips, keep back flat until fold

Sequencing Logic

• •Warm-up: gentle movement, breath connection — cat/cow, sun salutations
• •Build: standing poses, balance challenges — peak intensity in middle
• •Peak pose: most challenging pose of class — body is warm, prepared
• •Cool-down: seated poses, twists, forward folds — releasing intensity
• •Savasana: minimum 5 minutes — integration, nervous system reset

Style Differences

Cueing Approach

• •Positive cues: "Reach arms up" not "Don't drop your arms"
• •Anatomical landmarks: "Bring navel toward spine" clearer than "engage core"
• •Offer options: "Full bind or half bind" — choice empowers all levels
• •Demonstrate briefly, cue verbally — watching prevents feeling
• •Right/left clarity: mirror or specify "your right"

Safety Considerations

• •Neck: no weight on head in shoulderstand without preparation — use blankets
• •Low back: avoid deep backbends without warmup — protect lumbar spine
• •Knees: never force lotus or deep hip openers — cartilage damage irreversible
• •Wrists: build up to weight-bearing gradually — common injury site
• •Inversions: contraindicated with high blood pressure, glaucoma, pregnancy

Props Usage

• •Block: Under hand in triangle, under sit bones in seated poses
• •Strap: Around foot for hamstring stretches, binds in seated twists
• •Blanket: Under knees in kneeling, under head in supine, under hips in seated
• •Bolster: Along spine in supported fish, under knees in savasana
• •Props make poses accessible — encourage use for all levels

Practice Progression

• •Beginners: 2-3x/week, 30-45 min — consistency over duration
• •Intermediate: 4-5x/week, mix of styles — avoid same sequence daily
• •Daily practice: alternate intensity — gentle after intense, yin after yang
• •Flexibility gains: weeks to months — patience required, forcing causes injury
• •Strength gains: faster than flexibility — supporting muscles adapt quicker

Mental Aspects

• •Drishti (gaze point): focus calms mind, improves balance
• •Non-competition: comparing to others or past self causes injury
• •Sensation vs pain: discomfort is okay, sharp pain is signal to stop
• •Practice detachment: some days body cooperates, some days it doesn't
• •Savasana is hardest pose — stillness reveals what movement distracts from