200 hrs Yoga TTC

Module 1

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

Fundamentals of Standing Poses – Inspired by Ray Long’s Teachings

Standing poses form the foundation of a strong, safe, and intelligent yoga practice. Drawing on the teachings of Dr Ray Long, the primary focus is on understanding functional anatomy, joint mechanics, and the integration of muscular engagement with skeletal alignment. These poses are approached not just as shapes, but as dynamic relationships between bones, muscles, breath, and attention.

Students learn how to cultivate stability through the feet and legs, organise the pelvis and spine for optimal load transfer, and balance strength with mobility. Emphasis is placed on co-activation of opposing muscle groups, the intelligent use of biomechanics, and protecting the joints—especially the knees, hips, and lower back—while building strength and resilience.

What to Expect the Primary Focus to Be

1. Grounding through the feet and legs for stabilityFunctional alignment of hips, spine, and shoulders

2. Understanding muscular engagement and release

3. Joint safety and efficient load-bearing

4. Breath-supported, mindful movement

5. Translating anatomical principles into embodied experience

The overall intention is to develop standing poses that are not only externally aligned, but internally integrated—supporting both longevity and depth in practice

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.