Techniques, Training & Practice (80 Hours)

Asana Practice & Teaching Methodology

(45 Hours)

This section introduces foundational yoga postures, their method of practice, benefits, contraindications, and modifications. Each asana is studied in detail with teaching methodology and alignment principles.

Standing Poses

Standing Pose 1:

ताड़ासन – Tadasana – Mountain Pose

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ताड़ासन – Tadasana – Mountain Pose

HOW TO ENTER & EXIT:
Entering:
• Stand with feet together (or hip-width for stability), arms by sides.
• Spread toes, press four corners of feet; lift arches.
• Engage thighs, lift kneecaps; rotate upper thighs slightly inward.
• Lengthen tailbone; pelvis neutral; torso lifts, shoulder blades soften.
• Arms reach overhead; shoulders parallel to pelvis; steady nasal breathing.
Hold 30s.

Exiting:
• Lower arms on an exhale; return to neutral Tadasana.

BASIC JOINT POSITIONS:
Knees extend; hips neutral; shoulders adduct; elbows extend; cervical spine neutral; scapulae adduct/depress.

BENEFITS:
Strengthens thighs/knees/ankles/abdomen; improves posture; supports respiratory, nervous, digestive systems; improves circulation; may help flat feet; can aid height in youth.

CONTRAINDICATIONS:
Low blood pressure; significant balance issues/vertigo—practice with support.

MODIFICATIONS:
Feet hip-width; back to wall; micro-bend knees; blocks/strap for overhead reach.

TEACHING TIPS:
Cue feet to root evenly; draw energy up inner legs; lengthen through crown.

Standing Pose 2:

उत्कटासन – Utkatāsana – Chair Pose

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उत्कटासन – Utkatāsana – Chair Pose

HOW TO ENTER & EXIT:
Entering:
• From Tadasana, inhale arms overhead parallel, palms facing in.
• Exhale, bend knees as if sitting; keep knees tracking over ankles (not past toes).
• Engage core; chest lifts; shoulders soften.
• Gaze forward; breathe 30–60s.

Exiting:
• Inhale, press through heels, straighten legs; exhale, arms down to Tadasana.

BASIC JOINT POSITIONS:
Knees flex; hips flex/adduct; back extends; shoulders flex/external rotate; elbows extend; forearms pronate; cervical spine extends slightly.

BENEFITS:
Strengthens legs and core; improves posture and endurance; stimulates heart/diaphragm; enhances focus.

CONTRAINDICATIONS:
Knee, hip, ankle issues; chronic low-back pain/disc conditions; cardiovascular issues—modify or avoid.

MODIFICATIONS:
Feet hip-width; lift heels on blanket; sit higher; hands at heart; back-to-wall support.

TEACHING TIPS:
Cue weight into heels; ribs down; tailbone long; keep knees behind toes.

Standing Pose 3:

वीरभद्रासन I – Vīrabhadrāsana I – Warrior I

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वीरभद्रासन I – Vīrabhadrāsana I – Warrior I

HOW TO ENTER & EXIT:
Entering:
• From Tadasana, step back; back foot ~45°; front knee over ankle.
• Square hips toward front; inhale arms overhead.
• Engage core; steady gaze; hold 5–10 breaths.

Exiting:
• Exhale arms down; straighten front leg; step forward; repeat other side.

BASIC JOINT POSITIONS:
Back foot turns in ~30–45° (supinates); front foot 90°; back hip/knee extend; front hip/knee flex; shoulders flex; elbows extend; spine and cervical spine extend.

BENEFITS:
Strengthens legs; stretches hips/groins/shoulders; improves balance/coordination; energizes.

CONTRAINDICATIONS:
Front-knee injuries; hip issues; chronic low-back pain; pregnancy (esp. later); wrist concerns overhead.

MODIFICATIONS:
Narrow stance; shorter step; slight bend in back knee; hands at heart or hips; neutral gaze.

TEACHING TIPS:
Cue to root outer edge of back foot; keep front knee tracking; brighten side ribs.

Standing Pose 4:

वीरभद्रासन II – Vīrabhadrāsana II – Warrior II

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वीरभद्रासन II – Vīrabhadrāsana II – Warrior II

HOW TO ENTER & EXIT:
Entering:
• Step wide 3–4 ft; front foot 90°, back foot ~30°; heels aligned.
• Exhale, bend front knee to ~90° over ankle; arms parallel; gaze over front fingers.

Exiting:
• Straighten front leg; arms down; step in; repeat other side.

BASIC JOINT POSITIONS:
Front/back knees extend (back), front knee flexes; hips open; shoulders abduct; elbows extend.

BENEFITS:
Builds strength in legs/core/upper body; improves balance/focus; opens hips/shoulders; relieves stress.

CONTRAINDICATIONS:
Knee/hip/low-back issues; pregnancy later trimesters; ankle instability—modify or avoid.

MODIFICATIONS:
Feet closer; shorter stance; slight bend in front knee; practice at wall; lower arms if needed.

TEACHING TIPS:
Cue front knee to center of foot; lengthen through both arms; keep torso stacked over hips.

Standing Pose 5:

त्रिकोणासन – Trikoṇāsana – Triangle Pose

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त्रिकोणासन – Trikoṇāsana – Triangle Pose

HOW TO ENTER & EXIT:
Entering:
• From wide stance, front foot 90°, back foot slightly in.
• Arms to T; hinge at front hip; reach forward; lower hand to shin/block/floor.
• Top arm along ear or sky; gaze up or forward.

Exiting:
• Inhale, rise through top hand; return to center; switch sides.

BASIC JOINT POSITIONS:
Front/back knees extend; back foot turns in ~30° (supinates); trunk lateral flexion; front hip flexes; back hip extends/external rotation; shoulders abduct; elbows extend.

BENEFITS:
Stretches legs/hips/spine/chest; improves balance and coordination; reduces stress/fatigue.

CONTRAINDICATIONS:
Knee injuries; back pain/herniation; hip issues; pregnancy—use caution; neck issues—neutral gaze.

MODIFICATIONS:
Use block; micro-bend front knee; widen stance; adjust top-arm angle; chair/wall support.

TEACHING TIPS:
Cue length in both side bodies; stack shoulders; press through feet to lift arches.

Backbends

Backbend 1:

उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog

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उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog

HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands by ribs; press tops of feet and thighs.
• Inhale to straighten arms, lift chest; thighs and pelvis light; shoulders back, chest open; gaze forward/up.

Exiting:
• Exhale, bend elbows to lower to mat or transition to Child’s Pose/Down Dog.

BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate.

BENEFITS:
Strengthens spine/arms; opens chest/shoulders; stretches abdomen/hip flexors; improves posture; aids digestion.

CONTRAINDICATIONS:
Carpal tunnel/wrist pain; recent abdominal surgery/hernia; neck injury; pregnancy (esp. later).

MODIFICATIONS:
Keep low cobra if sensitive; widen hands slightly; press through toes to protect low back.

TEACHING TIPS:
Cue to broaden collarbones; lengthen tailbone toward heels; draw ears away from shoulders.

Backbend 2:

भुजंगासन – Bhujangāsana – Cobra Pose

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भुजंगासन – Bhujangāsana – Cobra Pose

HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands under shoulders; elbows hug ribs.
• Inhale, lift chest using back muscles; keep elbows slightly bent; gaze forward/up.
• Hold 15–30s with steady breath.

Exiting:
• Exhale, lower chest; rest forehead to one side.

BASIC JOINT POSITIONS:
Spinal extension; sacrum counternutation; hips extend/internal rotate/adduct; knees extend; ankles plantarflex; scapula neutral/upward rotation; GHJ external rotation; elbows extend; forearms pronate.

BENEFITS:
Strengthens spine; opens chest/shoulders/abdomen; stimulates digestion; reduces stress; may ease mild sciatica.

CONTRAINDICATIONS:
Acute back/neck injury; pregnancy later stages.

MODIFICATIONS:
Low Cobra with minimal arm push; blanket under pelvis if needed.

TEACHING TIPS:
Cue pubic bone heavy; pull heart forward; keep back of neck long.

Backbend 3:

सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose

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सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose

HOW TO ENTER & EXIT:
Entering:
• Lie supine; knees bent, feet hip-width near sit bones; arms alongside.
• Inhale, press feet, lift hips; interlace fingers under back or keep arms long; hold 30–60s.

Exiting:
• Release hands; exhale, lower spine slowly; rest.

BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms supinate; knees flex; hips extend/internal rotate/adduct; trunk extends.

BENEFITS:
Strengthens back/posterior chain; opens chest/spine; stimulates thyroid; improves circulation; calms mind.

CONTRAINDICATIONS:
Neck or serious back injury; recent abdominal/postpartum surgery.

MODIFICATIONS:
Block under sacrum for supported bridge; feet a bit wider if needed.

TEACHING TIPS:
Cue knees track forward; lengthen tailbone to knees; keep throat soft.

Backbend 4:

उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel

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उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel

HOW TO ENTER & EXIT:
Entering:
• From supine, bend knees, feet hip-width close to hips.
• Hands by ears, fingers toward shoulders; lift to bridge first, then press to full wheel on inhale.
• Chest to wall; neck neutral; breathe steadily.

Exiting:
• Tuck chin; lower to crown if used, then slowly release shoulders/hips to mat; rest.

BASIC JOINT POSITIONS:
Shoulders flex/abduct; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees extend; feet pronate; trunk extends.

BENEFITS:
Strengthens spine/arms/legs; opens chest; stimulates abdominal organs; elevates mood; improves coordination.

CONTRAINDICATIONS:
Back injury; wrist issues; pregnancy; severe headache; recent abdominal surgery.

MODIFICATIONS:
Use bridge or small wheel on blocks; partner/wall assist; work shoulder/hip openers first.

TEACHING TIPS:
Cue to press through feet and hands evenly; lift sternum; keep knees tracking hip-width.

Backbend 5:

धनुरासन – Dhanurāsana – Bow Pose

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धनुरासन – Dhanurāsana – Bow Pose

HOW TO ENTER & EXIT:
Entering:
• Prone; bend knees; reach back to hold ankles.
• Inhale, kick feet into hands to lift chest/thighs creating bow shape; gaze forward/up; hold 15–30s.

Exiting:
• Exhale, lower chest and thighs; release ankles; rest prone.

BASIC JOINT POSITIONS:
Shoulders extend; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees flex; ankles dorsiflex; trunk extends.

BENEFITS:
Strengthens back; opens chest/shoulders/hip flexors; improves spinal flexibility; stimulates digestion; relieves stress.

CONTRAINDICATIONS:
Pregnancy; recent abdominal surgery; severe low-back pain; acute asthma; wrist issues.

MODIFICATIONS:
Half-bow (one leg); blanket under ribs/pelvis.

TEACHING TIPS:
Cue to kick back more than pull shoulders; lengthen tailbone; broaden across collarbones.

Backbend 6:

पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank

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पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank

HOW TO ENTER & EXIT:
Entering:
• Sit, hands behind with fingers toward feet; lift chest; press feet; elevate pelvis to reverse tabletop.
• Straighten knees to full plank; let head release back if neck is healthy.

Exiting:
• Inhale to stabilize; exhale, lower hips; sit tall.

BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms pronate; trunk/cervical spine extend; hips extend/internal rotate/adduct; knees extend; ankles plantarflex.

BENEFITS:
Strengthens arms/wrists/legs; opens chest/shoulders/abdomen; aids posture; improves focus; reduces stress.

CONTRAINDICATIONS:
Wrist/shoulder injury; neck issues; recent abdominal surgery/hernia.

MODIFICATIONS:
Reverse tabletop (knees bent); slight elbow bend to reduce wrist extension.

TEACHING TIPS:
Cue to lift sternum; spiral biceps forward; press inner heels.

Hips & Twists / Forward Bends

Hips/Twists 1:

सुखासन – Sukhasana – Easy Pose

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सुखासन – Sukhasana – Easy Pose

HOW TO ENTER & EXIT:
Entering:
• Sit; elevate hips on cushion if needed; cross legs; spine long; hands on knees; soften shoulders; optionally close eyes.

Exiting:
• Uncross; extend legs; shake out; pause.

BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees flex; ankles neutral; trunk slightly extends; shoulders slightly flex.

BENEFITS:
Promotes relaxation/mindfulness; improves hip/lower-back flexibility; supports posture; prepares for meditation.

CONTRAINDICATIONS:
Severe hip/knee issues; recent lower-body surgery; chronic pelvic/lumbar pain—modify.

MODIFICATIONS:
Sit on bolster; one leg extended; back to wall; blocks under knees.

TEACHING TIPS:
Cue sit bones heavy; lengthen spine; soften jaw and throat.

Hips/Twists 2:

बद्ध कोणासन – Baddha Koṇāsana – Bound Angle

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बद्ध कोणासन – Baddha Koṇāsana – Bound Angle

HOW TO ENTER & EXIT:
Entering:
• Sit; bring soles together; hold feet; draw toward pelvis as comfortable.
• Inhale lengthen spine; exhale soften knees toward floor; breathe.

Exiting:
• Release, extend legs; shake out.

BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees flex; ankles neutral; trunk extends; shoulders flex/adduct/external rotate; elbows flex.

BENEFITS:
Opens hips/groins; improves pelvic circulation; calms mind; encourages posture.

CONTRAINDICATIONS:
Knee injuries; hip conditions (arthritis); recent hip/knee surgery; pregnancy later stages—modify.

MODIFICATIONS:
Sit on blanket; blocks under knees; feet further from pelvis; sit at wall.

TEACHING TIPS:
Cue hinge from hips (not spine) if folding; keep sacrum long; breathe into groins.

Forward Bend 1: पाश्चिमोत्तानासन – Pāśchimottānāsana

Seated Forward Bend

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पाश्चिमोत्तानासन – Pāśchimottānāsana – Seated Forward Bend

HOW TO ENTER & EXIT:
Entering:
• Sit with legs extended; inhale arms up to lengthen; exhale hinge from hips to fold; reach feet/ankles/shins or use strap; relax head/neck; breathe.

Exiting:
• Inhale, rise with long spine; exhale arms down; shake legs.

BASIC JOINT POSITIONS:
Hips flex; knees extend; ankles plantarflex; feet evert; trunk flexes; shoulders flex/abduct/external rotate; elbows flex; forearms pronate; wrists extend.

BENEFITS:
Stretches spine/hamstrings/shoulders; calms nervous system; supports liver/kidneys; aids meditation; relieves tension.

CONTRAINDICATIONS:
Severe hamstring strain; chronic back/disc issues; pregnancy (esp. later); acute sciatica; recent abdominal/spinal surgery.

MODIFICATIONS:
Use strap; sit on blanket; bend knees; chair variation; bolster under knees.

TEACHING TIPS:
Cue belly to thighs first, then lengthen; keep front of body long; soften shoulders.

Forward Bend 2: जानु शीर्षासन – Jānu Śīrṣāsana – Head-to-Knee

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जानु शीर्षासन – Jānu Śīrṣāsana – Head-to-Knee

HOW TO ENTER & EXIT:
Entering:
• From dandasana, bend one knee, sole to inner thigh; inhale lengthen; exhale hinge toward extended leg; hold foot/ankle/shin.

Exiting:
• Inhale rise; extend bent leg; switch sides.

BASIC JOINT POSITIONS:
Straight-leg hip flexes; knee extends; ankle plantarflexes; foot everts; bent-leg hip flexes/abducts/external rotates; trunk flexes; shoulders flex/abduct/external rotate; elbows flex; forearms pronate; wrists extend.

BENEFITS:
Stretches hamstrings/low back; improves flexibility; stimulates digestion; calms mind; supports posture.

CONTRAINDICATIONS:
Knee injuries; severe back pain/disc issues; pregnancy later stages; recent surgery.

MODIFICATIONS:
Strap around foot; bend extended knee; cushion under bent-knee; half fold with hands on shins.

TEACHING TIPS:
Cue to square navel toward extended leg; keep sternum forward; soften back of neck.

Forward Bend 3:

उपविष्टकोणासन – Upaviṣṭakoṇāsana

Wide-Angle Seated Forward Bend

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उपविष्टकोणासन – Upaviṣṭakoṇāsana – Wide-Angle Seated Forward Bend

HOW TO ENTER & EXIT:
Entering:
• Sit; open legs wide; flex feet; inhale lengthen; exhale hinge forward; hands to floor/feet; relax head/neck.

Exiting:
• Inhale rise; bring legs together; shake out.

BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees extend; ankles neutral; feet evert; trunk flexes; cervical spine extends; shoulders extend/abduct/external rotate; elbows flex; wrists flex.

BENEFITS:
Opens inner thighs/hips; improves flexibility in hamstrings/groin/low back; calms mind; supports posture and meditation.

CONTRAINDICATIONS:
Knee pain; hip arthritis; recent hip/groin surgery; pregnancy later stages.

MODIFICATIONS:
Sit on cushion; bend knees; blocks under knees; sit against wall.

TEACHING TIPS:
Cue to keep kneecaps pointing up; draw inner thighs back; lengthen from pubis to sternum.

Twist 1:

अर्ध मत्स्येन्द्रासन – Ardha Matsyendrāsana

Half Lord of the Fishes

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अर्ध मत्स्येन्द्रासन – Ardha Matsyendrāsana – Half Lord of the Fishes

HOW TO ENTER & EXIT:
Entering:
• Sit; bend right knee, place foot outside left thigh; tuck left foot near right hip (or keep straight).
• Inhale lengthen; exhale twist right, left elbow outside right knee; gaze over right shoulder; breathe.

Exiting:
• Inhale untwist; extend legs; switch sides.

BASIC JOINT POSITIONS:
Spine extended in twist; one hip externally rotates; top leg foot plants; shoulders relaxed; neck turns with spine; feet ground for stability.

BENEFITS:
Improves spinal mobility; relieves back/neck tension; stimulates digestion; opens chest and breathing.

CONTRAINDICATIONS:
Acute or chronic back issues; pregnancy; herniated discs—modify or avoid.

MODIFICATIONS:
Sit on blanket; keep bottom leg extended; block under hand; gentle twist with hands on hips.

TEACHING TIPS:
Cue to lengthen on inhale, twist on exhale; keep both sit bones grounded.

Core 1:

नावासन – Navāsana - Boat Pose

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नावासन – Navāsana – Boat Pose

HOW TO ENTER & EXIT:
Entering:
• Sit; lean back with long spine; lift feet, shins parallel; extend arms parallel.
• Balance on sit bones; chest open; form a “V”.

Exiting:
• Lower arms; then feet with control; sit tall.

BASIC JOINT POSITIONS:
Hips flex; knees extend (or stay bent); ankles plantarflex; shoulders flex/adduct/external rotate; forearms neutral.

BENEFITS:
Strengthens core; improves balance; stimulates digestion; increases spine/hamstring flexibility; boosts energy.

CONTRAINDICATIONS:
Chronic low-back pain; pregnancy; recent abdominal surgery; neck issues—modify or avoid.

MODIFICATIONS:
Keep knees bent; practice near wall; toes tapping variation; cushion under sit bones.

TEACHING TIPS:
Cue to lift sternum; draw low belly in/up; keep spine long (avoid rounding).

Hamstring 1:

सुप्त पादाङ्गुष्ठासन – Supta Pādāṅguṣṭhāsana

Reclining Hand-to-Big-Toe

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सुप्त पादाङ्गुष्ठासन – Supta Pādāṅguṣṭhāsana – Reclining Hand-to-Big-Toe

HOW TO ENTER & EXIT:
Entering:
• Supine; bend one knee, other leg long; inhale lift straight leg; loop strap if needed; keep low back grounded.

Exiting:
• Lower leg with control; release strap; relax; repeat other side.
Variation (Abduction or Crossover):
• With strap, open leg to the side keeping opposite thigh grounded; or cross over midline for IT-band stretch; return to center.

BASIC JOINT POSITIONS:
Raised-leg hip flexed; raised knee extended; opposite knee flexed; ankle dorsiflex on raised leg; spine neutral; grounded shoulders; raised arm elbow extended.

BENEFITS:
Stretches hamstrings/calves; improves flexibility; relieves low-back tension; promotes relaxation and circulation.

CONTRAINDICATIONS:
Recent leg/hip/back surgery; hamstring strain; chronic low-back/sciatica—use caution.

MODIFICATIONS:
Use strap; slight knee bend; towel under low back; use wall support.

TEACHING TIPS:
Cue to keep both hips level; press opposite thigh down; flex through heel of raised leg.

Notes

Resting Poses

Resting Pose 1:

अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog

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अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog

HOW TO ENTER & EXIT:
Entering:
• From tabletop, tuck toes; exhale lift hips up/back to inverted V; press hands; lengthen spine; chest toward thighs; neck relaxed, gaze to navel/thighs.

Exiting:
• Bend knees; lower hips to tabletop; optionally Child’s Pose.

BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate; sacrum nutates; scapulae upward rotate/elevate; GHJ flex/external rotate.

BENEFITS:
Strengthens arms/shoulders/legs; stretches spine; improves circulation; calms mind; aids digestion; can ease hamstring/low-back tension; opens chest; builds core; improves balance; encourages mindfulness.

CONTRAINDICATIONS:
Carpal tunnel; shoulder injuries; high blood pressure; late pregnancy; recent shoulder/arm/back surgery.

MODIFICATIONS:
Blocks under hands or heels; feet narrower or wider; gentle hip sways; bend knees to lengthen spine.

TEACHING TIPS:
Cue to root through index knuckle; wrap triceps down; tilt sit bones high; keep ribs drawing in.

Resting Pose 2:

बालासन – Bālāsana – Child’s Pose

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बालासन – Bālāsana – Child’s Pose

HOW TO ENTER & EXIT:
Entering:
• Kneel big toes touching; knees wide or together; sit to heels; exhale fold torso; forehead to mat; arms forward or alongside.

Exiting:
• Deepen breath; lift head; walk hands in; rise to kneeling or seated.

BASIC JOINT POSITIONS:
Knees flex; ankles neutral; hips flex; shoulders relaxed; elbows extended (arms forward) or slightly flexed (arms back); spine lengthened/rounded; head/neck neutral.

BENEFITS:
Calms mind; relieves fatigue; stretches hips/thighs/spine; eases back tension; aids digestion; supports emotional balance.

CONTRAINDICATIONS:
Knee issues; late pregnancy (modify with wide knees/props); recent knee/hip/back surgeries—consult first.

MODIFICATIONS:
Blanket under shins/knees; bolster under torso; arms back for rest; forehead on block.

TEACHING TIPS:
Cue to soften belly to thighs; melt shoulders; breathe into back ribs; surrender weight of head

Meditation, Chanting, Mudra, Mantra (10 Hours)

This section explores meditation techniques, the use of mantras and chanting, and mudras for energy channeling.

• Meditation: Mindfulness, body scan, metta (loving-kindness), compassion.

• Chanting: Sanskrit mantras, kirtan for focus and devotion.

• Mudras: Vishnu Mudra, Chin Mudra, Anjali Mudra.

• Benefits: Promotes clarity, emotional balance, spiritual connection.