Red Rocks Community College 200hr Yoga Teacher Training 2026 by redrockscc

200hr Yoga Teacher Training Manual Alexis Comardo, E-RYT 500, YACEP & Lisa Theis E-RYT 500, YACEP

August 18, 2026 - December 10, 2026

Table of Contents Program Introduction ..................................................................................... 4-5 Program Requirements & Policies.......................................................... 6-11 Modules & Theoretical Framework ........................................................ 12-13 Sankalpa, Adikara & Shravana.................................................................... 14-16 References & Glossary .................................................................................... 17-34 Module 1 ............................................................................................................. 35-36 Skeletal System & Muscular System ............................................... 37-65 Anchor Poses .................................................................................................. 45-48 Ayurveda ............................................................................................................ 66-74 Cues & Feedback .......................................................................................... 75-78 Posture Clinic .................................................................................................. 79-124 Module 2 ............................................................................................................. 125-126 Anatomy of Breathing .............................................................................. 127-135 Subtle Body ...................................................................................................... 136-142 Kriyas & Shatkarmas .................................................................................. 143-145 Theming ............................................................................................................. 146-152 Module 2 Assessment ............................................................................... 153-154 Module 3 ............................................................................................................. 155-156 History & Phiolosophy of Yoga ............................................................ 157-163 Mythology & 4 Paths of Yoga ............................................................... 164-174

Sequencing ....................................................................................... 174-183

Table of Contents Module 4 .................................................................................................... 184-185 Nada Yoga & Mantra .......................................................................... 186-187 Meditation ................................................................................................. 188-189 Proprioception ....................................................................................... 190-193 Circulatory, Digestive, Endocrine Systems ......................... 194-198 Mudras & Bandhas .............................................................................. 199-201 Assisting ..................................................................................................... 202-209 Module 4 Assessment ...................................................................... 210-212 Module 5 ................................................................................................... 213-214 Ethics ........................................................................................................... 215-225 Different People & Different Styles ......................................... 226-232 Business of Yoga .................................................................................. 233 Module 5 Assessment ...................................................................... 234-237 Closing Pages & Notes .................................................................... 238-241

About Your Teachers Alexis Comardo, M.Ed., E-RYT 500, YACEP Alexis is a yoga educator, teacher trainer, curriculum developer, and founder of Wild Hearts Yoga. She began practicing yoga in 2009, completed her 200-hour teacher training in 2017 and 300 hour teacher training in 2021. Alexis has taught across studio, community, and educational settings and has led and supported yoga teacher trainings, mentored emerging teachers, facilitated continuing education, owned her own studio and developed yoga programming. She has served as a Senior Lead Facilitator with CorePower Yoga since 2023, supporting teacher training and development, and continues to teach yoga throughout the South Denver community. Alexis is especially passionate about helping emerging teachers understand the why behind what they teach. She encourages teachers to think critically, develop an authentic teaching voice, remain lifelong students of yoga, and create classes that are intentional, inclusive, adaptable, and meaningful.

Lisa Theis, E-RYT 500, YACEP Lisa’s yoga journey began in 2000 in a Bikram studio in San Francisco. What started as a simple test of endurance to stay in the room quickly grew into a deep, healing connection for her body, mind, and spirit, and eventually became her life’s passion and calling. Grounded in the lineages of Para Yoga and Sri Vidya, Lisa has been training and mentoring yoga teachers since 2008 across various studios. She is the founder of Third Eye Yoga, under which she hosts local workshops, deep-dive intensives, and leads domestic and international retreats. In addition to her teaching and training programs, she runs a vibrant community space in Littleton, Colorado. As an educator, Lisa creates an inviting, supportive space for students and future teachers to explore yoga in their own unique way. Her approach is a thoughtful blend of her teachers’ influences, seamlessly weaving together pranayama (breathwork), the energetics of asana (postures), mantra, visualization, and meditation to guide students toward greater depth, clarity, and inner connection. 4

Program Description Welcome to your 200 hour Yoga Teacher Training course at Red Rocks Community College! We are so excited you’ve chosen to walk this path with us and deepen your understanding of yoga, not only as a physical practice, but as a framework for living with greater awareness, connection, and intention. The structure of this training is inspired by the pancha kosha model, an ancient yogic framework that describes the human experience as layered and interconnected. Throughout the 5 modules in this program, we will explore each kosha — the physical body (Annamaya), energetic body (Pranamaya), mental and emotional body (Manomaya), wisdom body (Vijnanamaya), and bliss body (Anandamaya) — as lenses for understanding both personal practice and the art of teaching yoga. This training is grounded in a holistic and integrative view of yoga, recognizing the profound interconnectedness between the individual, the community, and the natural world. By weaving together traditional yogic philosophy and contemporary perspectives on well-being, this program invites you to explore yoga as both a personal and relational practice—shaping how we understand ourselves, engage with others, and contribute to the world. At its core, this training emphasizes self-awareness, personal responsibility, and meaningful connection, encouraging participants to embody their practice. Whether your goal is to teach yoga professionally, deepen your personal practice, or reconnect with yourself in a more meaningful way, we hope this experience supports you in discovering greater clarity, confidence, and transformation both on and off the mat. 5

Program Requirements Participants will receive a 200-hour Hatha Yoga Teacher Training certificate through Red Rocks Community College upon successful completion of all program requirements outlined below. To ensure both academic integrity and a meaningful learning experience, participants are expected to fully engage in all components of the training, including in-person sessions, independent study, and practical application. Attendance & Participation The RRCC 200-Hour Yoga Teacher Training is an experiential program offered through Red Rocks Community College at the Arvada Campus. Each session includes guided practice, discussion, posture clinics, partner teaching, feedback, and other learning experiences that cannot be fully recreated through reading or written assignments alone. Students are expected to attend all required in-person training sessions and complete all assigned self-paced, pre-recorded coursework. Participants must meet the program’s minimum attendance requirements; any missed hours must be completed through approved make-up work. Attendance Requirement Students may miss no more than three scheduled training sessions during the semester. The three-session allowance is intended for illness, emergencies, and unavoidable circumstances. A “session” refers to a scheduled Tuesday (5-8 pm), Thursday (5-8 pm), or Saturday (9-4 pm) class meeting. Because Saturday sessions contain significantly more instructional hours than weekday sessions, missing a Saturday counts as two absences and may require a more extensive make-up plan than missing an evening session. Arriving late or leaving early results in missed instructional time and may be counted toward the three-session limit when the accumulated time 6 becomes substantial.

Missing more than three sessions may result in: Inability to meet course learning outcomes or demonstrate required competencies A reduction in the course participation or attendance grade Ineligibility to receive the 200-hour teacher-training completion certificate The need to complete outstanding training hours or competencies during a future program offering Withdrawal from or unsuccessful completion of the RRCC course, depending on the circumstances and college deadlines This program has been designed to meet the standards of a Yoga Alliance Registered Yoga School at the 200-hour level. Yoga Alliance requires an RYS 200 program to provide a complete 200-hour curriculum and to assess trainees’ knowledge, skills, and experience before issuing a completion certificate. Homework, independent reading, personal practice, public yoga classes, and similar activities do not automatically replace required instructional hours. Students must also fulfill the program’s practicum, assignment, and competency requirements before the school issues a certificate that may be used to apply for RYT 200 registration. Completion of the RRCC course and eligibility for a Yoga Alliance– recognized training certificate are related but distinct. A student could satisfy some academic requirements while still lacking the instructional hours, practicum work, assignments, or competencies required for the teacher-training certificate. Communication Students must notify both facilitators via RRCC email as soon as possible when an absence, late arrival, or early departure is anticipated. Communication should be sent through the student’s RRCC-issued email. Students are responsible for: Reviewing the material posted in D2L Obtaining relevant notes and announcements Completing all missed assignments Initiating the make-up process

Late Arrival and Early Departure Please arrive with enough time to settle into the room and be ready when class begins. Sacred Openings, meditation, breathwork, and community agreements are part of the curriculum and will begin promptly at our session start time. We highly recommend you plan on arriving 10 minutes prior to the start of each session to take care of your needs before we start. Repeated tardiness or early departures will be documented. Accumulated missed time may be treated as a partial or full absence and may require make-up work. Coursework & Assignments Successfully complete all required assignments, including journals, practice observations, class reflections, quizzes, discussion posts, and written papers. D2L Availability Dates Students are responsible for reviewing both the due date and the availability dates listed for each assignment in D2L. The due date identifies when the assignment should be submitted. Availability dates will remain open beyond the original due date when possible so that late work can still be submitted. Please see Late Work Policy for the point deduction explanation. Extensions and Unexpected Circumstances Students who anticipate difficulty meeting a deadline should contact the facilitators via RRCC email before the assignment is due whenever possible. Extensions may be considered for documented emergencies, illness, approved accommodations, or other significant circumstances. An extension is not automatic and must be approved by faculty. When an extension is approved, the late deduction will begin after the revised deadline. Please note that technical difficulties do not automatically excuse late work. 8

Students should allow enough time to upload assignments and confirm that D2L shows the submission as successfully received. If a technical problem occurs near the deadline, contact the facilitators promptly via RRCC email and include the completed assignment or relevant documentation when possible. Responsibility for Submission Students are responsible for: Monitoring assignment deadlines and availability dates in D2L Confirming that the correct file was uploaded Verifying that the submission was successfully received Contacting faculty promptly if they encounter a problem Make-Up Work All missed instructional content must be addressed through a facultyapproved make-up plan. Depending on the session and competencies missed, the plan may include: A meeting or instructional session with a faculty member or cohort member (if applicable) Recorded or asynchronous instruction Additional practice teaching A written reflection or applied assignment Completion of missed partner or group work Attendance at an approved class, workshop, or future training session Another method approved by program faculty Make-up assignments allow students to demonstrate learning, but they do not necessarily reproduce every hour or experience missed. Faculty will determine whether the proposed work adequately addresses the relevant course outcomes and teacher-training requirements.

Late Work Policy Assignments are designed to support the progression of the course and often prepare students for upcoming discussions, practice teaching, assessments, and collaborative activities. Students are expected to submit all work through D2L by the posted due date and time. Late assignments will receive a deduction of two points for each calendar day they are late, beginning immediately after the deadline. Weekends still count as calendar days unless faculty announce otherwise. For example: One day late: 2-point deduction Two days late: 4-point deduction Three days late: 6-point deduction The deduction will continue until the assignment is submitted or until the assignment’s availability period closes in D2L. Practice Teaching & Final Evaluation Your final practicum will demonstrate your teaching competency in a final full-length class instruction. Preparation for the Final Practicum Participants will complete the following experiential learning blocks: Applied Instruction: Lead a designated number of practice classes, refining skills in sequencing, anatomical cueing, and student engagement. Observation & Analysis: Attend and analyze classes led by experienced instructors, both online and in person, within the RRCC program and the local broader yoga community.

Reflective Practice: Students much submit detailed, weekly, written reflections in D2L on both teaching and observation experiences to foster personal and professional growth. Community Agreements and Communication: To maintain a "brave space" for learning, participants are encouraged to address questions or conflicts directly with instructors. This practice builds trust, clarity, and cohesion within the group container. *I agree to abide by the above to the best of my ability. *I agree to address and discuss any issues that may arise with the teachers of this program.

Name: ____________________________ Date:________________

Theoretical Framework Guiding Principles Interconnectedness: The foundational ethos is that the individual is not separate from the whole, but an integral part of it. This helps foster a deeper sense of belonging and responsibility toward both community and environment.

Beyond the Physical Self: We recognize that the human experience extends beyond the body and mind to include emotional, energetic, and relational dimensions. Yoga is approached as a tool for integration across all these layers.

Relationship with the Natural World: Nature is honored as a dynamic, living system of which we are inherently a part. This training encourages respect, awareness, and environmental stewardship as a natural extension of one’s practice.

Seva (Service): The principle of selfless service is woven throughout the curriculum, emphasizing the importance of contributing to the well-being of others with intention and humility.

Cultivation of Inner Stability: The program supports the development of grounded, balanced individuals who can navigate life’s complexities with clarity and presence.

Personal Agency and Discernment: Participants are empowered to develop a strong sense of agency. This includes the ability to thoughtfully engage with feedback and teachings through the lens of discernment knowing what to integrate and what to release to maintain individual integrity 13 and collective respect.

Sankalpa(संकल्प) A sankalpa is a sacred vow of the heart that guides purposeful living by attuning to your truth. It is your inner compass that leads from the alignment of mind, heart, and action.

What has inspired you to take this training? (Connect to the spark, the curiosity, or the calling that brought you to this room.)

What are you hoping to gain from it? (Honor your mind's tangible goals, skills, or knowledge you wish to acquire.)

What is your Sankalpa? What is the heartfelt vow you are planting as a seed for this journey? (Listen to your heart. State your vow in a short, positive, present tense way—as if it is already true right now. e.g., "I trust my inner wisdom" or "I step into my power with grace.")

Adhikara (अधिकार) Adhikara is the standard of practice, mindset, and effort required to earn the "right" to hold the knowledge. It means you don't just collect information; you do the inner work to be able to carry it responsibly. What does it mean to you to "empty your cup" as a student? What assumptions or past knowledge might you need to step away from to fully receive these teachings?

A training requires dedication, energy, and self-discipline. What boundaries or personal commitments do you need to put in place to honor your responsibility to this study?

How will you support yourself when the training feels challenging, overwhelming, or brings up deep emotions?

Shravana (श्रवण) Shravana is the act of listening and hearing with total presence, an open heart and suspended judgement. When you practice shravana you are listening to absorb the absolute truth of the moment. This is the first step in the practice of Jnana Yoga in opening to your innate wisdom. What do you feel shift in you, as the listener, when you suspend your desire to respond, and simply listen to hear the truth?

How do you differentiate between the voice of your ego and the voice of your intuition? Name a time when you listened to your ego instead of your intuition and a time when you listened to your intuition instead of your ego - what was the result for each?

When you sit in silence or in meditation, what is the loudest 'noise' inside your mind (e.g., to-do lists, anxieties, old stories)? If you were to practice Shravana toward your own thoughts—observing them like background noise without getting caught up in them—what deeper truth or wisdom might be waiting underneath all that mental chatter?

What is Hatha Yoga? Hatha Yoga is a systematic discipline that brings balance to the body, breath, and mind. Traditionally, the word hatha can be translated as “force” or “effort.” In modern interpretations, “ha” is often associated with the sun and “tha” with the moon— representing the integration of opposing energies such as effort and ease (sthira and sukha). In some Hatha and Tantric traditions, “ha” is also associated with prana shakti (vital energy) and “tha” with manas shakti (mental energy). Hatha Yoga is therefore understood as a practice of harmonizing the energies of the body and mind. Historically, Hatha Yoga dates back over 1,000 years and is associated with early yogic traditions and sages such as Gorakhnath. Classical Hatha practices include: Asana (physical postures) Pranayama (breath regulation) Meditation (Dhyana) Kriyas (cleansing shatkarmas) In practice, asana is approached with awareness—not simply as physical exercise, but as a way of observing your internal experience. Hatha Yoga invites us to notice our breath, sensation, attention, and patterns of effort and ease- sthira and sukha. Over time, the practice becomes a process of refining awareness and creating greater balance between physical energy, mental activity, and inner steadiness. At its core, Hatha Yoga is a practice of integration—helping us reconnect with a deeper sense of presence and relationship with ourselves. 17

Hatha Yoga Class Essentials Creating a safe and purposeful yoga class requires thoughtful preparation that extends beyond the physical sequence. These Class Essentials serve as the foundation for your teaching, ensuring that the environment, the equipment, and the energetic container are intentionally set. By attending to these elements, you create the stability (Sthira) necessary for them to explore their practice with ease (Sukha).

~ Class Structure - Each class is to be ordered in a safe and progressive way. The postures you choose support the student’s understanding of their body, how it moves, how to modify for it, and how asana supports clarity in the mind for a more grounded, intentional way of moving through the world. ~ Sequencing - Your class follows an intelligent structure that has a clear opening, progresses to include a sun salute, standing poses, balance poses, poses to align and strengthen the spine, seated poses and a distinct closing that includes savasana (for at least 5 minutes), pranayama & meditation, or a contemplation. ~ Verbal Cuing - Your instruction includes verbal alignment in postural cues that support the student’s ability to explore, build, and refine body awareness. This extends to giving visual cues and demonstrations to address the different needs of different types of learners. ~ Pacing and Breath - You use breathwork as a pacing tool, both to create flow (movement) and to time the length of a hold. Inhales and exhales are cued in the appropriate places and help with expansion and contraction. ~Environment and Presence - The space you set is welcoming, inclusive, and warm. You are authentic, grounded, and present. You take ownership of the space. You are aware of your student’s needs and are offering up modifications and props as you see fit. ~ Theming - Your class has a focus that teaches something of depth. In this way you are offering something beyond the physical body, demonstrating that you are aware of the depth of the practice, and have something to offer them beyond physical postures. 18

Weekly Asana Class Reflection Beginning in Week 2 and continuing throughout the duration of the program, you will submit a weekly asana class reflection in D2L. Reflections are due each Sunday and should follow the template format below. The purpose of these reflections is to help you:

develop greater relationships

awareness

sequencing

and

pose

begin recognizing the intention and purpose behind postures within a class expand your cueing vocabulary and discover language that feels authentic to you observe different teaching styles and approaches cultivate your own teaching presence and voice over time While you are welcome to reflect on the asana classes during our sessions, we highly recommend that you broaden your experience to include teachers on Youtube, at your favorite studio or in your facilitators’ online library.

Class Observation While it might not seem like much, observing, instead of participating in class, offers a unique perspective that can help expand your understanding of both the teacher and the students. When you switch from doing to observing you see things you otherwise would not. Watching people’s bodies, observing their breathing, and even seeing the shift of energy is an important and unique learning that will only help you to grow as a teacher. Once you have chosen a class to observe and obtained the teacher’s ok, place yourself somewhere you can see everyone in the room, paying close attention to your ability to see their foundation.

What to look for: The Students: Application & Reception The Anatomy of a Cue: When the teacher gives a specific alignment cue (e.g., "draw your navel to your spine" or "soften your shoulders"), what percentage of the room actually shifts? Do they understand the language being used? What "Lands" vs. Misunderstandings: Look for moments of confusion. Did a cue meant to open the chest cause everyone to overarch their lower backs instead? Individual Differences: Pick 2 or 3 students with completely different body types or experience levels. How does the exact same posture look different in their foundations (feet/hands)? How do they modify?

The Teacher: Adjustments & Assists Verbal vs. Physical: Did the teacher use verbal cues, physical adjustments, or visual demonstrations to correct a pose? Which method seemed most effective for the student? The Consent & Approach: If a physical adjustment was given, how did the teacher approach the student? Was it gentle and steady, or sudden? Did they ask for consent (verbally or via assist tokens)? 20

The Use of Props: Did the teacher proactively offer blocks/straps, or did students have to figure it out themselves? How did the use of props change the expression of the pose for those who used them? Missed Opportunities: Did you notice a student struggling or in an unsafe alignment where the teacher didn't intervene? Why do you think the teacher chose to let it go (e.g., keeping the flow moving, not wanting to overwhelm the student)?

Class Pacing & Sequencing The Energy Arc: How did the room's energy shift from the warmup, to the peak pose, to the cool-down? Did the teacher's voice and pacing match that energetic shift? Transitions: Pay close attention to how the teacher moved the class from one pose to the next. Were the transitions smooth, or did students look confused about where to put their feet and hands during the shifts?

Environment & Atmosphere The Teacher’s Presence: Where does the teacher spend most of their time? Are they pacing the room, stuck on their mat, or hovering near one specific student? How does their positioning affect the room's focus?

Pose Study Template Pose Name (English): Sanskrit Name: Pose Category (select below or write in other): □ Standing □ Balance □ Forward Fold □ Backbend □ Twist □ Inversion □ Core □ Seated □ Other: _____________________

1. Pose Purpose What is this pose helping students develop?

Physical Intent: Why might a teacher intentionally include this pose in practice?

2. Setting Up the Pose How do you build the pose from the ground up?

Write 2 cues for Feet & Legs:

Write 2 cues for Pelvis & Spine: 22

Write 2 cues for Upper Body:

3. Muscle & Joint Actions Write 3–5 important muscle and joint actions occurring in the pose.

4. Breath What is important to know about the breath in this pose?

Is this pose typically on an inhale or exhale? For how many breaths should you hold this pose?

Write one breath awareness cue:

5. Observation & Modifications What are some common compensations in this pose?

Name the modifications and accessibility options you know for this pose.

List the props that may be helpful and share why:

6. Energetic Purpose (select one below or write in other): What quality does this pose cultivate? □ Grounding □ Stabilizing □ Energizing □ Expansive □ Centering

□ Balancing □ Introspective □ Other: ___________________ Describe why and share about external & internal focus (drishti) in this pose:

7. Sequencing Where does this pose fit within a class? (Select a section below) □ Warm-Up □ Standing Sequence □ Peak Preparation □ Peak Pose □ Resolution □ Cool Down What poses prepare you for this pose? Name 2-3.

What are counter poses for this pose? Name 2-3.

What does this pose teach or prepare students for?

Share anything else you know about the pose below!

RRCC Hatha Yoga Asana Base Sequence Integration/Centering: Grounding, Breath awareness (~7 min) Easy Seat (Sukhasana) Intention Setting (Sankalpa) Seated Pranayama Tabletop (Bharmanasana) Cat/Cow (Marjaryasana / Bitilasana) ×3 Return to Tabletop Downward Facing Dog (Adho Mukha Svanasana) Ragdoll Fold (Baddha Hasta Uttanasana)

Surya Namaskar A- Build heat, Connect breath to movement (3x– 1 slow [3-4 breaths], 2 flow [1 breath per movement]) (~5 min)

⬆️ Inhale → Mountain pose (Tadasana) ⬇️ Exhale → Stand at attention (Samasthitihi) ⬆️ Inhale → Extended Mountain Pose (Urdhva Hastasana) ⬇️ Exhale → Forward Fold (Uttanasana ) ⬆️ Inhale → Half Lift (Ardha Uttanasana) ⬇️ Exhale → Step back to High Plank (Dandasana) ⬇️ Exhale → 1st time knees-chest to the floor/2nd Chaturanga (demo optional)/3rd choice ⬆️ Inhale → 1st time Cobra/2nd updog/3rd time- choice ⬇️ Exhale →Downward Facing Dog (Adho Mukha Svanasana) ⬆️ Inhale →Gaze forward ⬇️ Exhale →Step to top of mat ⬆️ Inhale → Extended Mountain Pose (Urdhva Hastasana) ⬇️ Exhale → Stand at attention (Samasthitihi) Standing Sequence: Bulid strength + stability [Between 3-5 breaths per pose] (13 min) Right side Warrior I (Virabhadrasana I) + 3 kriyas Right side Pyramid (Parsvottanasana)

**Step forward to top of mat Chair Pose (Utkatasana) Chair Open arm twists x 3 Mountain pose (Tadasana) **Move through other side (Warrior I +Pyramid) Chair Pose (Utkatasana) Prayer Twist Right + Left (Parivrtta Utkatasana) Return to Stand at Attention (Samasthiti) **Step out wide on mat Right side Warrior II (Virabhadrasana II) Right side Triangle Pose (Trikonasana) Star Pose (Utthita Tadasana) Wide-Legged Forward Fold (Prasarita Padottanasana) Return to Star Pose (Utthita Tadasana) Left side Warrior II (Virabhadrasana II) Left side Triangle Pose (Trikonasana) Star Pose (Utthita Tadasana) Goddess (Utkata Konasana ) + 3 kriyas Star Pose (Utthita Tadasana) **Step to top of mat Stand at attention (Samastihi)

Standing Balance: Drishti, Midline stability [3-5 breaths per pose] (~7 min) Right side Tree Pose (Vrksasana) Right side Warrior III (Virabhadrasana III) Chair Pose (Utkatasana) Left side Eagle Pose (Garudasana) Return to Mountain Pose (Tadasana) **Repeat on second side **After second side, flow through a Sun A to transition Tabletop (Bharmanasana) Hero’s Pose (Virasana) 26

Spine- Spinal extension, Heart Opening (~5 min) Belly Savasana: Look right (3 breaths), Look left (3 breaths) Locust Pose (Salabhasana) Return to Belly Savasana Floor Bow (Dhanurasana) **Return to Belly Savasana Child’s Pose (Balasana) Tabletop (Bharmanasana) Downward Facing Dog (Adho Mukha Svanasana)

Seated Floor Work- Hip + Hamstring Opening, Cooling down (~10 min) Right side Three-Legged Dog (Eka Pada Adho Mukha Svanasana) Right side Half Pigeon (Ardha Kapotasana) Right Side Seated Forehead to Knee (Janu Sirsasana) Left Side Seated Forehead to Knee (Janu Sirsasana) Left Side Half Pigeon (Ardha Kapotasana) Left side Three-Legged Dog (Eka Pada Adho Mukha Svanasana) **Knees to floor, Seat to mat Paschimottanasana (Seated Forward Fold) Bridge Pose (Setu Bandha Sarvangasana)

Inversions/Closing Poses- Integration, Nervous system regulation, Rest (~10-12 min) Legs up the wall (Viparita Karani) Shoulder Stand (Sarvangasana), Plow Pose (Halasana), Ear Pressure (Karnapidasana) Happy Baby (Ananda Balasana) Supine Twists (Supta Matsyendrasana II) Ball (Apanasana) Corpse (Savasana (minimum 5 minutes) Resting side-lying position (Parsva Vishrama) 27 Easy Seat (Sukhasana)

Pranayama Techniques Nadi Shodhana - Alternate Nostril Breath Using Vishnu mudra, inhale through the left, exhale through the right, then inhale through the right, exhale through the left. That’s one round. Do 3-5 rounds

Analoma Viloma - Mental Alternate Nostril Breath Same as Nadi Shodhana only no hand mudra.

Ujjayi - Victorious Breath Gentle engagement of the glottis (whisper muscles). Breath comes in and out at the throat.

Sama Vritti - Square Breath Inhale, Hold, Exhale, Hold - play with duration of breath!

Kapalabhati - Breath of Fire Forceful exhale at navel to press breath out. Technically more of a purfication technique than a breath technique. Also called ‘Skull Shining breath.’

Bhastrika - Bellows Breath Forceful inhale and exhale. Like the bellows used to stoke a fire

Brahmuri - Bee’s Breath Done with Shanmukhi (“six gates”) mudra - index fingers over eyes, middle finger on nostrils, ring finger on upper lip, pinky finger on lower lip, thumbs on tragus (the ear flap).

Dirga Breath - Long Breath/Three Part Breath Divide breath into three parts - low lung/abdomen, midlung/ribcage, upper lung/chest

Viloma - Interrupted Breath Just like dirga breath but with pauses between the sections. Inhale-pause-Inhale-pause-Inhale-pause, long slow exhale or pause on exhale as well.

Standing Deep Breath - Bikram Pranayama Interlace your fingers tightly under your chin. Inhale slowly at your throat (use Ujjayi) as you open the elbows & gaze up. Exhale through the mouth with a “ha” sound as you bring elbows back 28 together.

Sanskrit Word Bank Sanskrit Numbers: ekam dvi trini chatur pancha sat sapta asta nava dasa

English one two three four five six seven eight nine ten

Common Words: A adho anga apana ardha asana

downward a limb or part of the body energy that moves the lower abdomen half seat, posture

B bala bheka bhujanga buddha bandha bhakti bhuja bhuja-pida bhujanga

child frog serpent bound, caught, restrained lock devotion, Love, adoration arm or shoulder pressure on arm or shoulder serpent, snake 29

C chakra chandra catur (chatur) chitta

wheel moon four mind in its total or collective self

D danda dhanu dharana dharma dhyana

staff bow concentration or complete attention that which supports meditation

G garbha guru

embryo one who illuminates the darkness of spiritual doubt

H hala hamsa hasta

plough swan hand

J janu jathara

knee stomach, belly

K kapota karna karma kukkuta kurma

pigeon ear action cock tortoise

M matsya mayra mukha mala mandala mantra mudra moksha N nakra nava nirodha niyama niralamba P pada padangustha padma paripurna parivartana parivrtta parsva paschima paschimottana prasarita pida praja prana prasarit pratyahara purva purvottana

fish peacock face, mouth garland, wreath circle a sacred thought or prayer, mind expansion Seal freedom, liberation

crocodile boat restraint, suppression inner discipline without support

foot big toe lotus complete, entire turning revolved, turned around side or flank West, back side Intense stretch in back of body extended pressure, pain, suffering wisdom life-force, breath, wind, energy spread out, stretched out sense withdrawn East; front side of body Intense stretch of the front side of the body

R raja-Yoga raksa

achievement of union with Spirit protector

S salabha salamba samadhi sarva sarvanga sava setu siddha simha/Singha sirsa supta surya svana

locust with support state of enlightenment whole the whole body corpse bridge head, a sage/seer or prophet lion head supine, lying down, sleeping sun dog

T tan trikona tapas tola

to extend 3 angle (corner) triangle burning away impurities through self-discipline a balance

U ubhaya ujjayi upavistha urdhva utkata uttana utthita

both Victorious Breath seated upward powerful, fierce, uneven intense stretch raised up, extended, stretched

V vajra vatayana vira virabhadra vasana vritta vrska vrscika viparita

thunderbolt, the weapon of Indra horse hero a powerful hero created out of Shiva's matted hair tendency fluctuation tree scorpion reverse, inverted

Y yoga yogi/yogini

union, communion one who follows the path of yoga

Heros: Astavakra Bharadvaja Garuda Hanuman Kapila Krishna Matsyendra Skanda Vasistha Virabhadra Visvamitra

The sage of 8 curves The sage of the Saiva Tantras The Half-Man Half-Eagle, vehicle of Lord Vishnu The monkey god of Bhakti The founder of Samkhya philosophy The teacher of the Bhagavad Gita The "Lord of the Fish" who overheard Shiva's secrets The warrior-god Kartikeya The sage of light and clarity Shiva's fierce warrior The king turned powerful sage

Required & Recommended Texts Required: Yoga Anatomy by Leslie Kaminoff and Amy Matthews The Bhagavad Gita by Eknath Eshwaran The Subtle Body: An Encyclopedia of Your Energetic Anatomy by Cindi Dale

Recommended: The Yoga Sutras of Patanjali by Swami Satchidananda Wheels of Life by Anodea Judith Eastern Body Western Mind by Anodea Judith The Key Muscles of Yoga by Ray Long Wild Earth, Wild Soul by Bill Peiffer

Module 1 The Annamaya Kosha

Annamaya Kosha Our course begins in the Annamaya Kosha, the outer most layer of being. This is the sheath of the physical body and translates to "food body" (anna = food, kosha = layer or sheath), and is comprised of all things physical - your bones, muscles, joints, ligaments, tendons, organs, blood, tissue, fluids, etc. It is these physical structures as well as what you use as fuel for them. It's where the adage "you are what you eat" can be understood, as what you use to fuel your body directly impacts your health, mind-set, and thus, reality. In this layer you will dive deep into anatomy, learning about the skeletal system and muscular systems that make up the physical body. You will learn our base sequence for the course and how to align the body in asanas to create a stable foundation for the rest of the course. Posture clinics for anchor poses will be a staple of this section and you will get to visit the cadaver lab to bring it all together. This layer will also introduce you to the world of Ayurveda (ayur = life, veda= knowledge of). Ayurveda is considered the sister science to yoga and is a traditional holistic system that originated in India over 3,000 years ago. It is time-tested and offers us a way to view the physical body as an integrated whole, viewing dis-ease as an imbalance that can be healed at it's root through right diet, right alignment, right mind-set, right intent.

The Skeletal System: The Framework for Movement The skeletal system forms the structural framework of the body. It provides support, protects vital organs, creates attachment sites for muscles, and serves as the foundation for every movement we make. While muscles create movement, bones determine the pathways through which movement can occur. Every pose in yoga is influenced by the unique shape, proportions, and orientation of a student's skeleton. As yoga teachers, our goal is not to make every student fit an ideal shape. Instead, we learn to understand how skeletal structure influences movement so we can teach poses that are safe, functional, and accessible for every body. The Skeleton Functions To: • Provide structure and support • Protect vital organs • Create leverage for movement • Store minerals such as calcium and phosphorus • Produce blood cells within bone marrow

Teaching Considerations Remember: Bones do not all look the same. Joint shapes vary from person to person. Limb length differs. These differences influence how a pose looks A student's range of motion is influenced by far more than flexibility alone. 38

The spine is the body's central support structure. It protects the spinal cord, supports upright posture, and serves as the foundation for movement throughout the body. Rather than functioning as a rigid column, the spine is designed to move in multiple directions while maintaining both mobility and stability. Healthy movement depends not on moving as far as possible, but on moving with control, balance, and awareness. The spine consists of five regions: 7 Cervical Vertebrae – support the head and allow the greatest range of neck movement. 12 Thoracic Vertebrae – attach to the ribs and provide stability while allowing rotation. 5 Lumbar Vertebrae – bear much of the body's weight and provide support during movement. Sacrum – five fused vertebrae connecting the spine to the pelvis. Coccyx – four fused vertebrae forming the tailbone. A yoga class features all 7 movements of the spine

Movement

Description

Common Yoga Examples

Axial Extension

Lengthening the spine while

Tadasana, Downward Facing

Flexion

Rounding the spine forward

Childs Pose, Forward Fold

Extension

Arching or lengthening the

Cobra, Upward Facing Dog, Camel

Right Lateral Flexion

Side bending to the right

Gate pose, Side Bend

Left Lateral Flexion

Side bending to the left

Gate Pose, Side Bend

Right Rotation

Twisting to the right

Revolved Lunge, Supine Twist

Twisting to the left

Supine Twist, Revolved Lunge

Left Rotation

Many yoga poses combine joint actions that occur across multiple planes of motion. For example: Warrior II → primarily frontal + sagittal components Triangle → primarily frontal + transverse components Crescent Twist → sagittal + transverse components Downward-Facing Dog → primarily sagittal While we may identify a primary plane for a pose, the body rarely functions in a single plane. Looking at the individual joint actions gives us a more accurate picture of how movement occurs within an asana. Why Planes of Motion Matter Every yoga pose is built from movement occurring within one or more anatomical planes. Understanding planes of motion helps teachers observe movement more accurately, identify joint actions, and sequence classes with greater intention. Although we often describe poses by a primary plane, many postures combine movements from multiple planes simultaneously. 41

Anchor Poses Anchor Poses are foundational postures that serve as building blocks for many other yoga poses and movement patterns. They provide a framework for understanding how yoga postures relate to one another. As your knowledge grows, you will begin to recognize common movement patterns across many different asanas and develop the ability to teach with greater clarity, confidence, and intention.

As we study each Anchor Pose, we will examine: pose purpose and intention foundational setup primary joint and muscle actions common compensations adaptations and modifications breath and energetic qualities teaching considerations and sequencing applications what are some other poses that are similar to/stem from this anchor pose?

Anchor Pose: Mountain (Tadasana) POSE PURPOSE (PHYSICAL INTENT) Build postural integrity- helps set other postures up for success Establish neutral alignment Axial extension (spine length) + even weight distribution + foundational alignment. Tadasana is considered the blueprint for many poses — once established, other shapes become deviations from this neutral structure. JOINT ACTIONS

What are some other poses that are similar? How would you adapt this pose? What breath would you use here? Where would you put this pose in a sequence?

Feet & Ankles: Neutral / slight dorsiflexion Knees: Extension (without hyperextension) Hips: Neutral, Balanced internal/external rotation Pelvis: Neutral tilt, Stacked over femurs Spine: Axial extension (lengthening upward). Shoulders: Neutral, slight external rotation COMMON COMPENSATIONS Lower Body Weight in heels or toes Collapsed arches / foot rolling in or out Locked or hyperextended knees Pelvis & Core Anterior tilt (arching low back, rib flare) Posterior tilt (tucked pelvis, flattened spine) Core gripping or under-engaged Upper Body Rib flare or collapsed chest Shoulders lifted, rounded, or over-pulled back 46 Head forward (chin jutting)

Anchor Pose: Warrior 1 POSE PURPOSE (PHYSICAL INTENT) Warrior I builds on Tadasana by introducing asymmetry and directional load. It teaches how to maintain alignment and breath while coordinating lower and upper body effort. Build lower body strength and stability in a split stance Develop hip flexion and extension across the sagittal plane Improve overhead mobility while maintaining spinal integrity JOINT ACTIONS

What are some other poses that are similar?

How would you adapt this pose? What breath would you use here? Where would you put this pose in a sequence?

Feet & Ankles: Flexion Knees: Front knee flexion, Back knee extension Hips: Front hip flexion, Back hip extension, Both hips working toward neutral alignment Pelvis: Neutral with slight posterior control Spine: Axial extension (lengthening upward). Shoulders: Flexion, slight external rotation

COMMON COMPENSATIONS Lower Body Front knee collapsing inward Back heel lifting Stance too short (loss of stability) Pelvis & Core Hips opening instead of facing forward Anterior tilt (low back compression, rib flare) Upper Body Arms drifting forward or apart Shoulders hiking toward ears Overarching spine 47

Anchor Pose: Warrior 2 POSE PURPOSE (PHYSICAL INTENT) Builds on the foundation established in Tadasana by introducing load, range, and asymmetry. This pose develops strength and stability that translate directly into lunges, squats, and dynamic standing sequences. Improves hip mobility and frontal plane control JOINT ACTIONS

What are some other poses that are similar? How would you adapt this pose?

What breath would you use here?

Where would you put this pose in a sequence?

Feet & Ankles: Front in flexion, back inversion Knees: Front knee flexion, Back knee extension Hips: Front hip flexion + external rotation, Back hip abduction + slight internal rotation Pelvis: Neutral Spine: Neutral Arms: Abducted to ~90°, Slight external rotation COMMON COMPENSATIONS Lower Body Front knee collapsing inward Weight dumping into front leg Back foot lifting or losing stability Pelvis & Core Anterior tilt (rib flare, low back compression) Leaning torso forward Upper Body Shoulders lifted or tense Arms dropping or overreaching Head jutting forward

Fascia

Connective tissue in body Acts as webbing that supports, positions & shapes Surrounds all muscle fibers Continuous from head to toe Thickness varies & it’s very strong! Thickens & hardens when there is chronic tension Fascia can get thick + stuck from bad posture, causing misalignment

Lower Leg

Can you name a pose that eccentrically contracts the soleus and gastrocnemius?

Quadricepts

Can you name a pose that concentrically contracts the rectus femoris?

Medial Lower Body

Can you name a pose that concentrically contracts the adductors?

Can you name a pose that eccentrically contracts the hamstring muscles?

Psoas Can you name a pose that eccentrically contracts the psoas major?

Pelvic Floor

Gluteals

Can you name a pose that concentrically contracts the glute medius?

Rectus Abdominus Can you name a pose that eccentrically contracts the rectus abdominus?

Can you name a pose that concentrically contracts the transverse abdominus?

Erector spinae

Can you name a pose that eccentrically contracts the erector spinae?

Latissimus Dorsi

Can you name a pose that concentrically contracts the latissimus dorsi?

Trapezius

Can you name a pose that concentrically contracts the trapezeus? 58

Rhomboids Can you name a pose that eccentrically contracts the rhomboids?

Serratus Anterior

Can you name a pose that concentrically contracts the serratus anterior?

Pectorals Can you name a pose that concentrically contracts the pectorals?

Collagen, Elastin & Individual Bodies Why Everyone Moves Differently One of the most important lessons in yoga is that no two bodies are built exactly alike. While practice can improve strength, coordination, and mobility, our connective tissue also influences how easily we move. Two important proteins found in connective tissue are collagen and elastin.

Collagen Collagen is the primary structural protein found in ligaments, tendons, fascia, cartilage, skin, and bone. It gives tissues strength and helps maintain joint stability. People with greater collagen dominance often demonstrate: Greater joint stability Firmer connective tissues Increased strength and support Naturally less available range of motion Elastin Elastin allows connective tissues to stretch and return to their original shape. Although present in much smaller amounts than collagen, it contributes to 61 tissue flexibility.

People with greater elastin dominance often demonstrate: Greater natural flexibility Increased joint mobility Easier access to larger ranges of motion Faster elastic recoil after movement What This Means for Yoga Teachers Two students may practice consistently and receive the same instruction, yet their poses may still look very different. Individuals vary in the composition and mechanical properties of their connective tissues, influenced by genetics, age, hormones, training history, and other biological factors. These differences contribute to natural variation in mobility and stability. This is not necessarily a reflection of effort or commitment. Individual anatomy and connective tissue characteristics influence how each body moves. As teachers, we help students find a version of each pose that supports: Stability Breath Function Awareness Sustainable movement

Tension + Compression Why Our Poses Look Different Every body is unique. While yoga can improve mobility, strength, and body awareness, it cannot change the shape of our bones or the structure of our joints. Understanding the difference between tension and compression helps us practice with greater wisdom, safety, and compassion. Tension Tension occurs when muscles, fascia, tendons, or other soft tissues limit movement. Characteristics of tension: Often creates a broad, stretchy sensation May gradually change with consistent practice Can improve with strength, mobility, and nervous system regulation Often feels muscular rather than bony Examples: Tight hamstrings limiting a forward fold Tight shoulders affecting an overhead reach Calf tightness influencing Downward Dog Compression Compression occurs when two bones meet and physically limit further movement. Characteristics of compression: Creates a firm "hard stop" Often felt deep inside a joint Cannot be stretched away Varies greatly from person to person based on skeletal anatomy 63

Examples: Hip structure limiting depth in Warrior II Shoulder anatomy affecting arm position overhead Ankle structure influencing squat depth Why This Matters as a Yoga Teacher As teachers, our goal is not to make every student's pose look the same. Instead, we observe how a pose functions in each individual's body and help students find a variation that supports: Stability Breath Comfort Sustainable alignment Individual anatomy Effective teaching honors function over appearance. Questions to Ask Yourself When a student appears "limited" in a pose, ask: Is this tension that may change with practice? Is this compression that reflects their unique anatomy? What adaptation would allow the student to experience the intention of the pose?

Ayurveda: The Science of Life Ayurveda is a comprehensive, 5,000-year-old system of holistic healthcare designed to establish and maintain a dynamic balance between the mind, body, and spirit. Ayu: "Life"

Veda: "Knowledge" or "Science"

In classical tradition, the comprehensive knowledge of holistic health and healing was delivered to the world by Lord Dhanvantri, who is revered as the Father of Ayurveda and regarded as the physician of the gods, an incarnation of Lord Vishnu (The Preserver). Traditional texts state that he emerged from the churning of the primordial cosmic ocean to deliver the wisdom of Ayurveda and relieve suffering.

Classical depictions feature Dhanvantri holding four symbolic items, each representing a core pillar of Ayurvedic medicine and therapeutics: Conch (shankha): Represents the primordial sound of the universe, prosperity, and the clearing of negative subtle energies from the healing environment. Pot of Nectar (amrita kalasha): The central icon of the lineage, symbolizing the elixir of immortality, absolute healing, and spiritual rejuvenation. Discus (sudarshana chakra): Represents the acute power to eradicate disease, cut through mental ignorance, and restore structural and cosmic order. Medicinal Leech (jalauka) / Herbs: Signifies the practical, 66 clinical application of medicine, purification therapies, and natural pharmacology used to detoxify and heal the physical

Ayurveda dictates that systemic health requires the precise alignment of internal vital forces called doshas. The word dosha is translated as "flaw," "defect," or "that which goes out of balance." When these energies remain within their proper limits, they sustain the body. When they are aggravated or depleted, they cause immediate disharmony, serving as the root cause of physical and psychological disorders. The physical universe and the human biological system are formed from the combination of five great elements (Pancha Mahabhutas):

Earth Water

Fire

Air Ether

In the living body, these elements are distilled into three operational dosha categories: Vata: Air & Ether Governs all physiological movement, communication, and neurological impulses. Pitta: Fire & Water Governs metabolism, biochemical digestion, and thermal transformation. Kapha: Earth & Water Governs biological structure, physical lubrication, and fluid cohesion. 67

Whichever element, or combination of elements, is most predominant in your body is said to be your dosha. You can have a couple of pre-dominant elements and therefore doshas, and it is possible to have equal amounts of each element, which is called Tri-doshic. There are a few ways to determine your dosha. The most accurate is having your pulse “read” by an Ayurvedic doctor. They can feel in your blood which elements are most dominant, and therefore determine which dosha(s) is dominant. Once your dosha has been determined then you can learn the ways to balance it so you get as close as possible to your optimum state of being and functioning.

Important Ayurvedic Concepts: Prakriti: Your unique baseline genetic makeup or natural body constitution determined at birth. Why it’s important: This is your student's innate biological blueprint. It reminds us to honor structural limits and unique natural paces, rather than forcing every student into a single, rigid mold. Vikruti: Your current state of imbalance or health deviations from that natural baseline. Why it’s important: Yoga teachers sequence classes to pacify the Vikruti (the current imbalance), not just the birth baseline. For example, if a student presents with high anxiety (Vata Vikruti), you choose grounding practices to bring them back to center.

Ama: Toxic, undigested metabolic waste that builds up in the body when food isn't processed properly. Why it’s important: how digestive fire leaves behind heavy toxins, creating stiff joints, lethargy, and mental brain fog. Rhythmic asana, intentional heat, and sweat safely mobilize and eliminate this stagnation from the deeper tissues. Agni: Your internal metabolic or digestive fire responsible for breaking down food, absorbing nutrients, and maintaining vitality. Why it’s important: Agni is the universal force of transformation inside and outside the stomach. We use twists, core-work, and heating pranayama (like Kapalabhati) to help students cleanly digest both physical food and mental experiences. Dinacharya - Daily Routine: The daily Ayurvedic routine aligned with the natural clock, featuring self-care practices like waking early, tongue scraping, and self-massage (abhyanga) to maintain daily balance. Why it’s important: Human nervous systems naturally thrive on structured routines and rhythms. Establishing a steady daily routine stabilizes energy and perfectly prepares the mind and body for stable meditation. Ritacharya - Seasonal Routine: The seasonal routine and dietary adjustments required to maintain health as the environment shifts through the different seasons of the year. Why it’s important: This concept teaches us to change our yoga style along with the physical seasons. Offer grounding, warming flows during dry, windy winters (Vata season) and cooling, non-competitive practices during hot summers (Pitta season). 69

Shad Rasa - 6 Tastes: The six distinct tastes found in food— sweet, sour, salty, pungent, bitter, and astringent—each of which directly influences and alters the three doshas. Why it’s important: Instead of calorie counting, this framework shifts nourishment to a mindful, energetic perspective. You can use specific tastes to quickly cool down or warm up their physiology based on immediate imbalance.

The Mahagunas Sattva, Rajas, Tamas: The three fundamental mental qualities—Sattva (harmony/clarity), Rajas (movement/passion), and Tamas (inertia/darkness)— that govern the psychology of the mind. Why it’s important: This functions as the ultimate diagnostic psychological map for yoga teachers. We use asana and pranayama as tools to burn through restless Rajas and stagnant Tamas, driving the mind into a peaceful state of Sattva.

Ayurvedic Dosha Assessment Understanding Prakriti & Vikruti

This assessment is uniquely designed for yoga teacher trainees to deepen their personal and clinical understanding of the three primary doshas: Vata, Pitta, and Kapha. In Ayurvedic medicine, we balance the individual, not just the symptoms. To do this, we track two distinct energetic profiles: 1. Prakriti: Your baseline genetic constitution. This represents your inherent tendencies, structural blueprint, and how your body/mind has operated for most of your life. 2. Vikruti: Your current state of dynamic balance or imbalance. This reflects how your body and mind have felt over the last 2 to 4 weeks. Scoring: Read through each characteristic line by line. Rate yourself for each of the three columns using this scale: 0 = Does not apply to me | 1 = Applies slightly / occasionally | 2 = Applies moderately | 3 = Applies strongly / consistently

Part 1: Physical Characteristics (Prakriti Focus) These traits focus primarily on structural features that change very little over time, indicating your baseline constitution. Category

Vata Traits

Pitta Traits

Kapha Traits

Body Frame

Small, thin, bony, or very

Medium build, athletic,

Large, sturdy, broad bones.

tall/short. Hard to gain

well-proportioned. Easy to

Gains weight easily, loses it

weight.

gain or lose.

slowly.

Dry, thin, cold, prone to

Warm, sensitive, reddish,

Thick,

cracking or rough patches.

prone to freckles, acne, or

exceptionally smooth and

rashes.

soft.

Fine, soft, early graying or

Thick, abundant, lustrous,

thinning, often reddish

wavy, and strong.

Skin

Hair

Dry, brittle, curly, or kinky. Prone to split ends.

Eyes

Small, active/darting, dry, or sunken. Darker tones.

oily,

cool,

pale,

tones. Medium size, sharp, penetrating, sensitive to light.

Large, beautiful, long lashes, calm, stable, clear whites.

71 1

Category

Vata Traits

Pitta Traits

Kapha Traits

Joints

Small, prominent bones,

Medium, flexible, loose, or

Large, well-knit, highly

often "crack" or "pop"

prone to sudden

lubricated, and sturdy.

easily.

inflammation.

Part 2: Physiological Functions (Vikruti Focus) These functions shift dynamically based on diet, lifestyle, stress, and seasonal influences.

Category

Vata (Air/Ether)

Pitta (Fire/Water)

Kapha (Earth/Water)

Digestion

Variable/Irregular. Gas,

Strong/Intense. "Hangry" if

Slow/Heavy. Feels full for a

bloating, and unpredictable

meals are missed.

long time. Needs less food.

hunger.

Heartburn.

Prone to constipation or

Frequent, soft, loose, or

dry, hard, irregular stools.

burning stools.

Light, interrupted, or

Moderate but sound. Wakes

insomnia. Often "tired but

up feeling hot or thirsty.

Elimination

Sleep

wired." Appetite

Erratic. Forgets to eat or snacks constantly throughout the day.

Weather

Regular, slow, thick, oily, or heavy stools. Deep, heavy, and long. Extremely difficult to wake up.

High. Strong cravings for

Constant but low. Enjoys the

cold drinks, spices, and

comforting act of eating.

sweets.

Strong aversion to cold,

Strong aversion to heat,

Strong aversion to cold,

wind, drafts, and dryness.

intense humidity, and direct

damp, rainy, or foggy

sun.

weather.

Part 3: Mental and Emotional Tendencies Mental states reflect both baseline tendencies and acute shifts in psychology.

Category

Vata (Air/Ether)

Pitta (Fire/Water)

Kapha (Earth/Water)

Mind

Creative, quick, restless,

Sharp, highly focused,

Calm, steady, patient,

imaginative, fast-thinking.

logical, ambitious,

deeply compassionate,

organized.

loyal.

Good overall memory,

Learns slowly with

especially for facts, data,

repetition, but never forgets

and figures.

once learned.

Memory

Learns new ideas quickly, but forgets them quickly.

Category

Vata (Air/Ether)

Pitta (Fire/Water)

Kapha (Earth/Water)

Under Stress

Responds with anxiety,

Responds

Responds with withdrawal,

worry, fear, or "spaciness."

irritability, impatience, or

lethargy, attachment, or

criticism.

stubbornness.

Speech

Fast, talkative, erratic, sometimes loses the main point.

with

anger,

Precise, articulate, direct,

Slow, melodious, deeply

convincing,

thoughtful, or prefers

argumentative.

silence.

Scoring & Clinical Interpretation Addupyour total points assigned across the sections using the matrix below: • Prakriti Score (Your Baseline Blueprint): Sum your Vata, Pitta, and Kapha numbers exclusively from Part 1. • Vikruti Score (Your Current Balance State): Sum your Vata, Pitta, and Kapha numbers across Part 2 & Part 3. My Totals Matrix: • Part 1 (Prakriti): Vata ____ | Pitta ____ | Kapha ____ • Parts 2 & 3 (Vikruti): Vata ____ | Pitta ____ | Kapha ____

Applying the Knowledge to Yoga Practice Ifyour Vikruti scoreforany doshais notablyhigher than its corresponding Prakriti baseline score, that specific energetic element is currently elevated/aggravated. Use your sequencing, pranayama, and meditation selections to introduce opposing qualities to restore homoeostasis.

The Six Tastes (Shad Rasa) AyurvedicNutrition&Pharmacology

In Ayurveda, pharmacology and nutrition are deeply integrated through the concept of Shad Rasa (the six tastes). Instead of analyzing food through macronutrients or calories, Ayurveda categorizes everything we ingest by its energetic composition and its direct biochemical impact on the three doshas. Pacifies

Aggravates

(Lowers)

(Increases)

Vata & Pitta

Kapha

Earth + Fire

Vata

Pitta & Kapha

Salty (Lavana)

Water + Fire

Vata

Pitta & Kapha

Pungent (Katu)

Fire + Air

Kapha

Vata & Pitta

Bitter (Tikta)

Air + Ether

Pitta & Kapha

Vata

Earth + Air

Pitta & Kapha

Vata

Taste (Rasa)

Elements

Sweet

Earth +

(Madhura)

Water

Sour (Amla)

Astringent (Kashaya)

Food Examples

Rice,

milk,

sweet

fruits,

wheat, ghee Citrus,

yogurt,

cheese,

fermented foods Sea

salt,

seaweed,

soy

sauce, pickles Chili, ginger, garlic, onions, black pepper Leafy

greens,

turmeric,

broccoli, coffee Green

apples,

beans,

lentils, pomegranate

Easy Rule of Thumb: • To calm a dosha (Pacify): Feed it elements it does not inherently contain. For example, the fiery and hot nature of Pitta is systematically cooled down by the Air + Ether elements inherent in the Bitter taste. • To increase a dosha (Aggravate): Feed it elements that match its own baseline composition. For example, the cold and light nature of Vata is further aggravated by the cold Air + Ether elements inherent in the Bitter and Astringent tastes.

Crafting Cues Make cues better by making them YOURS! Start with the breath, then say the pose & give a set-up cue:

Give 2-3 deepening cues to support alignment + deepen the physical sensation. Start with an Action Verb, then describe the body part you’re moving, and give a clear direction.

Decide on a Focus Area (what is this cue attempting to get at? The alignment, the breath, the mental focus, the energetic focus, etc):

Use Imagery/Language that lands (analogies, metaphors, creative phrasing):

What this cue helps with (common mis-alignments it corrects, sensations is creates):

Make it your own (how would YOU say it?):

Cue Variations (write 4 different ways to say the same thing): _____________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________

Notes/Other Observations: 75

What is Feedback? Feedback is an essential part of learning how to teach—not as a way to evaluate or critique, but as a way to support growth, clarity, and connection. In this training, feedback is an extension of your practice. It asks you to stay present, to observe without judgment, and to communicate in a way that is both honest and supportive. When we offer feedback, we are practicing care for one another’s development. When we receive feedback, we are practicing openness, discernment, and trust in the process of becoming a teacher. Both require attention, intention, and a willingness to stay engaged even when it feels unfamiliar. You may notice that the word “feedback” brings up different reactions—this is normal. Rather than trying to change that reaction, we begin by becoming aware of it. From there, we can start to approach feedback as a skill: something we can practice, refine, and use to support both ourselves and others.

Journal Reflection Questions Take a few moments to reflect & respond in your journal: What is your initial reaction to hearing the word “feedback”? How could giving feedback be a way of seva (service)? Why is feedback essential in your growth as a yoga teacher? What are some ideas you have for giving feedback that could support your fellow trainees? How do you best receive feedback? 76

Giving & Receiving Feedback Feedback is meant to support learning and growth, not to “fix” the teacher, but to help them become more aware of how their teaching is being received. Teaching yoga is a practice, and like any practice, it develops through observation, reflection, experimentation, and repetition. How to Give Feedback When offering feedback, focus on being clear, specific, and supportive. Ground your observations in what you actually witnessed rather than assumptions or personal preference whenever possible. Helpful feedback: Is based on observation rather than judgment Connects back to the intention of the pose, cue, or class experience Focuses on one key point at a time Offers support or possibility rather than criticism A simple structure: I noticed… This supported / took away from… You could try…

How to Receive Feedback Receiving feedback is its own practice. It asks us to listen openly without immediately defending, explaining, or judging ourselves.

When receiving feedback: Listen fully before responding Pause and reflect before reacting Notice what feels useful or resonant Remember that growth happens over time A simple response such as, “Thank you, that’s helpful,” allows space for reflection without needing immediate resolution.

*Note: Not every piece of feedback will apply equally, and that’s okay. Part of becoming a teacher is developing discernment — learning what supports your growth while staying connected to your authentic voice and teaching style. Giving feedback is a practice of attention and care. Receiving feedback is a practice of awareness, humility, and discernment.

Posture Clinic

Easy Seat (Sukhasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 80

Table Top (Bharmanasana)

Cues & Alignment

Purpose

What is the physical purpose of this What cues will you give to set up pose? pose and in what order? What is the energectic purpose of What alignment cues will you give? this pose? What deeping cues will you give?

Joint + Muscle Actions

Compensations + Adaptations

What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Breath

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

What are the common compensations? What are supportive adaptations we can offer for students?

On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 81

Cow (Marjaryasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 82

Cat (Bitilasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 83

Downward Facing Dog (Adho Mukha Svanasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 84

Ragdoll (Badda Hasta Uttanasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 85

Mountain (Tadasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 86

Stand at attention (Samasthitihi)

Cues & Alignment

Purpose

What cues will you give to set up What is the physical purpose of this pose and in what order? What alignment cues will you give? pose? What is the energectic purpose of What deeping cues will you give? this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 87 pose?

Halfway lift (Ardha Uttanasana)

Cues & Alignment

Purpose

Joint + Muscle Actions Compensations + Adaptations What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this pose? 88

High Plank (Dandasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 89 pose?

knees-chest to the floor

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 90 pose?

Low Plank (Chaturanga)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 91 pose?

Cobra (Bhujangasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 92 pose?

Up Dog (Urvha Muka Savasanana)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 93 pose?

Warrior 1 (Virbadrasana I)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 94 pose?

Pyramid (Parsvottanasana)

Cues & Alignment Purpose

What cues will you give to set up pose and in what order? What is the physical purpose of this What alignment cues will you give? pose? What deeping cues will you give? What is the energectic purpose of Joint + Muscle Actions this pose? What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 95 pose?

Chair (Parivrtta Utkatasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 96 pose?

Chair Open Twist (Parivrtta Utkatasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 97 pose?

Prayer Twist (Parivrtta Utkatasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 98 pose?

Warrior 2 (Virbadrasana II)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 99 pose?

Triangle (Trikonasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 100 pose?

Star (Utthita Tadasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 101 pose?

Wide Leg Forward Fold (Prasarita Padottanasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 102 pose?

Goddess (Devi asana)

Cues & Alignment Purpose

What cues will you give to set up pose and in what order? What is the physical purpose of this What alignment cues will you give? pose? What deeping cues will you give? What is the energectic purpose of this pose? Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 103 pose?

Tree (Vrksasana)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 104 pose?

Warrior 3 (Virbadrasana III)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 105 pose?

Eagle (Garudasana)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 106 pose?

Heroes (Virasana)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 107 pose?

Belly Corpse (Advasana)

Cues & Alignment

Purpose

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 108 pose?

Locust (Salabhasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 109 pose?

Floor Bow (Dhanurasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 110 pose?

Child’s Pose (Balasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 111 pose?

Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 112 pose?

Half Pigeon (Ardha Kapotasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 113 pose?

Seated Staff (Dandasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 114 pose?

Paschimottanasana (Seated Forward Fold)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 115 pose?

Bridge (Setu Bandha Sarvangasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 116 pose?

Legs up the wall (Viparita Karani)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 117 pose?

Shoulder Stand (Sarvangasana)

Cues & Alignment What cues will you give to set up Purpose pose and in what order? What alignment cues will you give? What deeping cues will you give? What is the physical purpose of this pose? Joint + Muscle Actions What is the energectic purpose of this pose? What are the joint actions of the lower body? Pelvis/hips? Spine? Compensations + Adaptations What are the common Upper Body? compensations? What are the primary muscle What are supportive adaptations we actions of the lower body? can offer for students? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 118 pose?

Plow (Halasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 119 pose?

Ear Pressure (Karnapidasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 120 pose?

Happy Baby (Ananda Balasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 121 pose?

Supine Twists (Supta Matsyendrasana II)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 122 pose?

Ball (Apanasana)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 123 pose?

Corpse (Savasana) (minimum 5 minutes)

Cues & Alignment What cues will you give to set up pose and in what order? What alignment cues will you give? What deeping cues will you give?

Purpose What is the physical purpose of this pose? What is the energectic purpose of this pose?

Joint + Muscle Actions What are the joint actions of the lower body? Pelvis/hips? Spine? Upper Body? What are the primary muscle actions of the lower body? Pelvis/hips? Spine? Upper Body?

Sequencing Where does this pose fit in a sequence? Why? What does this pose prepare students for physically & energetically?

Compensations + Adaptations What are the common compensations? What are supportive adaptations we can offer for students?

Breath On what breath do we enter this pose? What type of breath we can teach in this pose? How many breaths are we in this 124 pose?

Module 2 The Pranamaya Kosha

125

Pranamaya Kosha The Pranamaya Kosha, the breath body, also known as the Subtle Body, is the layer that consists of energy & prana. Prana translates as "life-force" and is referred to in the yoga tradition as the universal energy that flows around, through, and within all things. While you will be working on asana throughout the course, this module will introduce you to the world of the subtle body as we explore the nadis, marmas, and chakras that make up your energy body. You will discover how your breath is the bridge between the body and the mind, and how changing your breath impacts these layers. This module will help explain the relationship between the Annamaya Kosha (physical body) and Pranamaya Kosha (energetic/breath body). We will explore the basic anatomy and physiology of breathing, including key structures and functions of the respiratory and circulatory systems. We’ll learn how breath influences movement, posture, energy, and nervous system regulation. We will explore foundational concepts related to Sushumna Nadi and Kundalini within the context of Hatha Yoga philosophy, and explain the significance of the spine in both physical anatomy and subtle body traditions within yoga. You will get a chance to practice and teach foundational pranayama techniques with clarity, pacing, and awareness to one another, and to the whole group. 126

Anatomy of Breathing Breathing is one of the few physiological processes that is both automatic and under voluntary control. Every breath we take supplies oxygen to the body, removes carbon dioxide, and supports the countless cellular processes that keep us alive. For yoga teachers, breathing is much more than a survival mechanism. Breath becomes a tool for cultivating awareness, supporting movement, and influencing the relationship between the body and mind. Understanding how breathing works mechanically allows us to cue more effectively and recognize when your students may be creating unnecessary tension.

The Diaphragm: The Primary Breathing Muscle The diaphragm is the primary muscle responsible for breathing. This large, dome-shaped muscle sits beneath the lungs and separates the chest cavity from the abdominal cavity. During an Inhale The diaphragm contracts and moves downward. As it descends: the rib cage expands the lungs have more space to fill with air pressure inside the chest decreases, drawing air into the lungs During an Exhale The diaphragm relaxes and returns to its dome-shaped position. As it rises: the lungs naturally recoil air is pushed out of the lungs the body prepares for the next breath In quiet breathing, exhalation is largely passive and requires very little muscular effort.

127

Accessory Muscles of Breathing Although the diaphragm performs most of the work during relaxed breathing, other muscles assist when breathing becomes deeper, faster, or more effortful. These accessory muscles include: intercostal muscles between the ribs scalenes along the neck sternocleidomastoid (SCM) abdominal muscles during forceful exhalation These muscles are valuable when we need them—for example during exercise or vigorous pranayama—but they should not be doing all the work during relaxed breathing.

128

Breathing Mechanics

Understanding Why Breath Supports Movement Breathing and movement are deeply connected. As the diaphragm contracts and relaxes, the rib cage, spine, and abdominal cavity continuously adapt to create space for air to move in and out of the lungs. These mechanical changes also influence how we experience movement, stability, and effort during yoga practice. Rather than memorizing which pose is always paired with an inhale or exhale, yoga teachers benefit from understanding the why behind breath mechanics. When we understand what the breath is doing inside the body, we can make more intentional teaching choices. During an inhale: the diaphragm contracts and moves downward the rib cage expands in multiple directions the chest cavity increases in volume the lungs fill with air

129

Because inhalation naturally creates expansion, it often pairs well with movements that lengthen or open the front of the body. Examples include: reaching the arms overhead spinal extension (backbending) lifting into Mountain Pose opening into Warrior I or Reverse Warrior During an exhale: the diaphragm relaxes and rises the rib cage gently recoils air leaves the lungs the abdominal wall naturally becomes more active This increased abdominal support often complements movements that require stability, grounding, or controlled effort. Examples include: forward folds twists lowering through Chaturanga stepping between poses transitions that require balance or control Understanding these mechanics helps teachers make intentional choices rather than simply memorizing choreography. Ask yourself: Does this movement create more space or require more support? How might the breath make this movement feel more sustainable? Can students maintain a smooth, steady breath while moving? 130

The Nervous System + Breath How Breath Influences the Body and Mind The nervous system is the body's communication network. It gathers information from both the internal and external environment, processes that information, and coordinates the body's response. Every movement you make, every sensation you feel, and every breath you take is influenced by the nervous system. For yoga teachers, the nervous system is especially important because it serves as one of the primary bridges between the body, breath, and mind. While many bodily functions happen automatically, the breath is unique—it is both involuntary and voluntary. This means we can consciously change the way we breathe, which may influence how we feel physically, mentally, and emotionally. Yoga offers practices that help us become more aware of our internal state and develop greater flexibility in how we respond to stress. The Breath: A Bridge Between Body & Mind The breath can be both automatic and intentional. When we feel anxious or threatened, our breathing often becomes: quick shallow irregular When we feel safe and at ease, our breathing typically becomes: slower deeper more rhythmic

131

Because breathing patterns and nervous system activity influence one another, breath awareness and pranayama become powerful tools for cultivating self-awareness and supporting emotional regulation.

Parts of the Nervous System Central Nervous System (CNS) The central nervous system consists of the brain and spinal cord. It serves as the body's control center, processing information received from the senses and coordinating movement, thought, emotion, and many automatic bodily functions. Peripheral Nervous System (PNS) The peripheral nervous system includes all of the nerves that branch from the brain and spinal cord to the rest of the body. It carries information between the body and the central nervous system, allowing us to sense our environment and move with intention. Autonomic Nervous System (ANS) A branch of the peripheral nervous system, the autonomic nervous system regulates functions we don't consciously control, including: heart rate breathing digestion blood pressure pupil dilation It is commonly described as having two complementary branches: Sympathetic Nervous System prepares the body for action mobilizes energy often called the "fight, flight, or freeze" response

132

Parasympathetic Nervous System supports recovery and restoration promotes digestion and healing often called the "rest and digest" response Healthy nervous system function involves the ability to move flexibly between activation and recovery as different situations require.

133

The Breath and The Vagus Nerve The vagus nerve is the longest cranial nerve in the body and one of the primary components of the parasympathetic nervous system. It travels from the brain through the neck and into the chest and abdomen, connecting the brain with many major organs, including the heart, lungs, and digestive tract. The vagus nerve acts as a two-way communication pathway between the brain and the body. It constantly relays information about our internal state, helping regulate many automatic functions such as heart rate, breathing, digestion, swallowing, and vocalization. 134

For yoga teachers, understanding the vagus nerve provides another way of appreciating the close relationship between breath, movement, awareness, and overall well-being. Although we cannot consciously control the vagus nerve itself, breathing patterns may influence vagal activity. Slow, comfortable breathing—particularly when the exhale is slightly longer than the inhale—may support parasympathetic activity and encourage the body to shift toward a state of recovery. This does not mean that every slow breath "activates the vagus nerve" or guarantees relaxation. Rather, breath is one of several pathways that may influence how the nervous system responds to changing demands. For this reason, breath awareness is one of yoga's most accessible tools for cultivating presence and supporting self-regulation.

Journal Reflection Questions Take a few moments to reflect & respond in your journal: Where does your breath live by default? Without trying to alter it, sit quietly for two minutes. Does your natural breath land shallowly in your upper chest, wide in your ribcage, or deep in your belly? What does this baseline tell you about your current stress level?

How does your breath react when a posture gets difficult? Think about a challenging pose from practice this week. Did you find yourself holding your breath, gritting your teeth, or breathing rapidly through your mouth? What are you resisting when you stop the flow of your breath?

Where did you catch your breath changing off the mat this week? Recall a moment of everyday stress, frustration, or anxiety from your week. How did your breathing change in that exact moment? Did it speed up, tighten, or stop completely?

Which feels more comfortable: full lungs or empty lungs? Pay attention to the brief, natural pause at the very top of your inhale and the very bottom of your exhale. Which pause feels peaceful to you, and which one makes you feel anxious or hurried to take the next breath?

135

The Subtle Body Beyond the tangible physical frame lies the subtle body —an intricate, invisible network of energetic pathways, vital centers, and pressure points that governs our mental, emotional, and spiritual well-being. While the physical body is built of bone and tissue, the subtle body is animated by Prana (life-force energy).

To understand how energy moves through you, think of the subtle body as a vast inner ecosystem made up of three primary components: Nadis (Energy Channels): The subtle body contains 72,000 nadis—an expansive network of channels through which prana flows. Of these, three main pathways run along the spine: Sushumna (the central channel, the “exalted channel”) Ida (lunar/cooling energy) Pingala (solar/heating energy). Chakras (Energy Centers): Where major nadis intersect, they form chakras (meaning "wheels" or "discs"). These seven primary energetic hubs act as transformers, taking in life force and distributing it to correspond with specific physical organs, emotional states, and levels of consciousness. A chakra is comprised of three things: Prana - energy Tattva - element Chitta - psychology

Marmas (Vital Energy Points): Marma points are precise energetic bridge-points located on the surface of the body where prana crosses between the physical and subtle realms. Similar to acupuncture points, stimulating these nodes can clear blockages within the nadis and help balance the chakras. 136

137

Muladhara “base” “support” - the “root chakra”

Location: Base of spine Element: Earth Color: Red Mantra: LAM Physical System: Bones, skeleton, coxxygeal nerve plexus, adreneals Sense organ: Nose Action organ: Feet Psychology: Survival, primal needs MULADHARA

Svadistana “the dwelling place of the self”- the “sacral chakra

SVADHISTHANA

Location: Lower abdomen, between navel & genitals Element: Water Color: Orange Mantra: VAM Physical System: Sexual organs, bladder, prostate, womb, sacral nerve plexus, kidneys Sense organ: Tongue Action organ: Hands Psychology: Emotional regulation, our ability to create and nurture, our sweetness.

138

Manipura “city of gems” - the Solar Plexus Chakra

MANIPURA

Location: Between navel and base of the sternum Element: Fire Color: Yellow Mantra: RAM Physical System: Central nerve plexus, digestive organs, muscles, immune and nervous systems Sense organ: Eyes Action organ: Anus Psychology: Personal power, ego, willpower

Anahata “unstruck” “unhurt” - the Heart Chakra

ANAHATA

Location: The center of the chest, the heart Element: Air Color: Green Mantra: YAM Physical System: Cardiac nerve pluxus, respiratory and cardiac systems, thymus gland Sense organ: Skin Action organ: Sexual organs Psychology: Love and Compassion, 139 inside and out.

Vishuddha

“especially pure” - the Throat Chakra

Location: Throat Element: Ether Color: Blue Mantra: HAM Physical System: Larynegeal nerve plexus, vocal cords, mouith, throat, ears, thyroid, and parathyroid glands Sense organ: Hearing Action organ: Mouth Psychology: Opens us to higher wisdom, our guides and our own souls. Center of dreams.

VISHUDDA

Ajna

“command” - The Third Eye Chakra

AJNA

Location: Above and between the eyebrows Element: Light Color: Purple/Indigo Mantra: OM Physical System: Medulla plexus, pituitary gland, eyes Sense organ: Mind Action organ: Mind Psychology: Bridges the subtle relams, helps form abstract thought and move beyond concrete thinking. 140

Sahasrara

“void” “dwelling place without support” - The Crown Chakra

SAHASRARA

Location: Top, or just above the top of the head Element: None Color: White Mantra: Silence Physical System: Upper skull, cerebral cortex, pineal gland Sense organ: none Action organ: Pineal gland Psychology: The unmanifest plane, the way we relate to the Universe, our ability to reside in Truth.

Understanding your chakras is the first step, but true alignment comes from learning to balance them. Because the subtle body is powered by prana, your breath practice (Pranayama) is your most effective tool for clearing blockages and harmonizing your energy centers. Clears Stagnation: Deep, conscious breaths flush fresh prana through your nadis, removing energetic congestion. Directs Focus: Pairing your breath with a chakra’s location, color, or mantra brings targeted energy directly to where it’s needed most. Restores Balance: Rhythmic breathing calms the nervous system, creating the ideal physical and mental environment for your subtle body to realign. Whenever you feel off-center, pause, close your eyes, and direct a few deliberate breaths into the corresponding chakra. Your breath is always ready to bring you back into harmony.

Kriyas and Shatkarmas Kriya literally means "action," "deed," or "effort." In yoga, it refers to any practical action taken to achieve a specific result—whether that is purifying the body, moving energy, or altering consciousness. While they are physical actions, they are also deliberate energetic tools designed to clear the pathways of the subtle body so that Prana (life force energy) and breath can move without resistance. In Kundalini Yoga: A "Kriya" is a precise sequence of posture, breath, and sound designed to systematically alter and elevate your energetic state. In Patanjali’s Raja Yoga: Kriya Yoga refers to a mental and spiritual discipline consisting of three core pillars: self-discipline (Tapas), self-study (Svadhyaya), and devotion (Ishvara Pranidhana). In Our Training: We use Kriyas as a dynamic movement to deeply connect students to their breath, rhythmically moving them in and out of a posture (for example: inhaling to straighten the legs and arms, and exhaling to drop into a cactus-armed lunge) to flush out stagnation and anchor the mind.

Shatkarma literally means “6 actions” (Shat = six, Karma = action) They come to us from the Hatha Yoga Pradipika and are a list of 6 specific ways to cleanse the physical body. Shatkarmas are the specific physical plumbing tools used in Hatha Yoga to clean the body's channels. Kriyas include those physical cleanses, but also expand to encompass any active energetic or spiritual practice used to clear the mind and move Prana. 143

All Shatkarmas are Kriyas, but not all Kriyas are Shatkarmas Shatkarmas are the six specific physical plumbing tools used in Hatha Yoga to clean the body's channels. Kriyas encompass those physical cleanses, but also expand to include any dynamic, energetic, or spiritual movement we use to clear stagnation and move Prana.

The 6 Shatkarmas 1. Jala Neti (Nasal Cleansing) The Action: Rinsing the nasal passages with warm saline water using a neti pot. Pranic Impact: Clears excess Kapha from the primary entry point of Prana. It directly balances Ida and Pingala nadis, paving the way for balanced, clear pranayama. 2. Kapalabhati (Skull Shining Breath) The Action: Performing rapid, sharp, forced exhalations driven by snapping the lower abdomen inward, followed by passive, effortless inhalations. The Pranic Impact: Purges stagnant, carbon-dioxide-rich air from the base of the lungs while stimulating the brain. Energetically, it burns through heavy, sluggish, Tamasic mental fog, instantly flooding the system with vital Prana and cultivating a clear, bright, Sattivic state of mind.

3. Nauli/Agnisara (Abdominal Churning) The Action: Isolating, contracting, and rolling the rectus abdominis muscles in a fluid, churning motion on an empty breath retention. The Pranic Impact: Directly fans and ignites Agni (the internal digestive fire) at the solar plexus. It regulates Samana Vayu—the internal wind responsible for digesting, absorbing, and processing both food and life experiences. 144

4. Dhauti (Digestive Tract Cleansing) The Action: Cleansing the upper digestive tract, traditionally by swallowing and pulling out a long strip of sterile cloth (Vastra Dhauti) or drinking warm saltwater to induce therapeutic vomiting (Vaman Dhauti). The Pranic Impact: Purges accumulated Ama (toxins), heavy Kapha, and acidic Pitta from the stomach core. Energetically, it lightens the chest and heart space, freeing up the flow of Prana Vayu (upward energy) and Udana Vayu (expression and growth).

5. Basti (Colon Cleansing) The Action: Drawing water up into the large intestine and colon using abdominal vacuum locks (Nauli), holding it briefly, and releasing it to flush the lower bowel. The Pranic Impact: The colon is the primary physical seat of Vata dosha. Basti grounds hyperactive or scattered energy by clearing physical stagnation and directly stabilizing Apana Vayu (the downward, grounding energy of elimination).

6. Trataka (Gazing Meditation) The Action: Directing an unblinking, fixed gaze at a single external object—most commonly a candle flame—until tears form, then meditating on the after-image behind closed eyes. The Pranic Impact: Recalls scattered, restless Rajasic energy from the senses and funnels it into a single point of concentration. It channels life force energy directly into the Ajna (Third Eye) chakra, bridging the gap between outer physical sight and inner spiritual vision. 145

Theming What is a Theme? A theme is the central idea, question, or thread that provides coherence to a yoga practice. Themes help students connect their physical experience with broader dimensions of yoga including philosophy, self-study, breath awareness, energetics, and lived experience. A well-crafted theme supports the practice without overwhelming it. The movement remains primary; the theme provides context and meaning. The purpose of a theme is to create opportunities for reflection, exploration, and personal interpretation.

Effective Themes Are: Relevant and authentic Connected to the practice experience Open-ended rather than prescriptive Simple enough to revisit throughout class Supportive of multiple interpretations

Why Use a Theme? Themes can help students: Develop self-awareness (Svādhyāya) Connect yoga philosophy to lived experience Deepen concentration and mindfulness Create meaning from embodied experience Integrate lessons beyond the mat 146

Dharma Talk What is a Dharma talk? A Dharma Talk is the verbal introduction of a theme. Typically offered during centering or the opening moments of class, a Dharma Talk provides context for the practice and invites students into exploration. The word dharma has many meanings within yogic traditions, including truth, purpose, duty, teachings, and the natural order of things. In contemporary yoga classes, a Dharma Talk is often a brief reflection, story, teaching, question, or observation that supports the intention of practice. The purpose of a Dharma Talk is to offer a lens through which students may experience their practice.

Effective Dharma Talks Are.. Brief and focused Authentic and relevant Connected to the class experience Open-ended Grounded in yoga philosophy, lived experience, or observation A useful guideline is that students should spend significantly more time practicing than listening. For most classes, a Dharma Talk can be delivered in 2–5 minutes. 147

Structure of a Dharma Talk 1. Welcome Ground students in the present moment.

2. Introduce a Theme Share: A question A quote A personal observation or situation A story A philosophical teaching

3. Invite Reflection Offer curiosity rather than conclusions. Examples: Where does this show up in your life? What does this feel like in your body? What might this practice reveal?

4.Connect Theme to Practice Briefly explain how students may encounter the theme physically, mentally, energetically, or emotionally throughout class.

5. Begin Practice Transition into breath awareness, meditation, or movement. 148

Theme Cues A theme cue is a brief verbal reminder that reconnects students to the central theme during practice. Theme cues allow the theme to remain embodied rather than existing only in the dharma talk or end of class. The most effective theme cues are: Short Timely Connected to the physical experience Easy to understand Integrated naturally into instruction Theme cues should enhance movement rather than compete with it.

Theme Sources Themes may emerge from: Yoga History & Philosophy Yamas Niyamas Kleshas Eight Limbs Bhagavad Gita Gunas Puranas 149

Energetics Chakras Koshas Prana and Apana Doshas Masculine & Feminine/Shiva and Shakti Sthira & Suhka Nature Seasons Elements Lunar & Solar Cycles Holidays Human Experience Courage and Fear Boundaries and Freedom Stability and Change Action and Reflection Beginnings and Endings

Developing a Theme Step 1: Begin with Curiosity Journal- what question, challenge, observation, or insight feels alive in my life right now? Listen- what is currently going on in your life, in the lives of those around you? What current lessons are you learning or needing to awaken to? 150

Step 2: Expand the Idea Brainstorm: Related words Opposites Emotions Philosophical connections Physical expressions What yogic concept this theme relates to

Step 3: Connect Theme to Sequence What does this feel like in the body? Which poses express this experience? Which breath practices support it? Choose poses, transitions, and practices that naturally reinforce the theme.

Step 4: Identify Theme Cues Select 3–5 moments throughout class where brief reminders can reconnect students to the theme. What poses in your sequence are aligned with your theme in a meaningful way? Craft your theme cues around those poses or sections of class where the connection is evident and impactful.

Step 5: Close with Your Theme Consider whether a quote, story, reading, mythological reference, or philosophical teaching genuinely strengthens the students’ experience of the theme. Connect your theme to students’ lived experience off the mat. 151

Post- Class Theme Reflection After teaching, ask yourself: 1. Did the theme support the practice or distract from it? 2. Was the Dharma Talk concise and relevant? 3. Did my theme cues feel integrated? 4. Did students have room for their own interpretation? 5. Was the theme embodied through movement? 6. Did the class experience reflect the theme beyond words? 7. Did the theme resonate with you?

The most memorable themes are the ones students can embody themselves and remember when they leave.

152

Breathwork Assessment This in-person assessment is designed to evaluate your ability to confidently and effectively guide a pranayama practice to the group. This assessment is an opportunity to practice clear communication, pacing & presence, creating a safe and accessible experience for your students & guiding your students through greater awareness through breath. You may choose any pranayama technique we have explored in class. Examples: Box Breath Nadi Shodhana Ujjayi Kapalabhati As you guide the practice consider: your explanation of the pranayama technique, your pacing, the tone & steadiness of your voice, accessibility and modifications, how you support students to connect to their breath.

You are encouraged to teach authentically and focus on creating an experience students can comfortably follow and understand. 153

Comptancies

Assessment Criteria Proficient

Working Toward Proficiency

Needs more Practice

Groundedness: Student is fully present and grounded in the teaching of the pranayama technique

Pacing: Student’s pace is steady & easy to follow

Presence: Student is observant of their practioners & aware of any necessary modifications

Technique: Student’s understanding of the technique is clear and their explaination is easy to follow.

Space Holding: Student has given enough space for practioners to exerience the effect of the technique

154

Module 3 The Manomaya Kosha

155

Manomaya Kosha The Manomaya Kosha is the sheath of the mental body, encompassing everything related to thought, emotion, and perception. In the yoga tradition, the mind is viewed not as your ultimate identity, but as an energetic organ—a sophisticated instrument we use to make meaning of the world around us. While our physical senses gather data from the outside world, our mindset is entirely determined by the internal state of mind we bring to any given situation. Because the mind is constantly fluctuating, its recording of any moment is rarely a reflection of objective reality; instead, it is a reflection of the unique mental lens we were looking through at that exact time. To master the mind, we must first understand its architecture and nature. This module will take you deep into the History & Philosophy of Yoga, bridging ancient wisdom with modern teaching artistry. Throughout this journey, you will learn how to weave philosophy into your classes by creating effective and powerful dharma talks, gain hands-on experience guiding meditation, and discover alternative sequencing styles that shift the energetic state of your students. We will march through time to uncover the origins of yoga, exploring how definitions of who and what we are have evolved over millennia—and how those ancient roots reveal how we see ourselves today. Through the psychological wisdom of the Yoga Sutras of Patanjali, the timeless battlefield of The Bhagavad Gita, and the rich mythology of The Puranas, we will dive into the depths of the mind to truly know ourselves. 156

History & Philosophy of Yoga The history of yoga is a vast, evolving stream spanning over 5,000 years—originating as an ancient oral tradition in India and growing into a global practice of self-realization. While modern yoga often emphasizes physical postures (asana), traditional yoga is fundamentally an inner science: a system designed to illuminate the nature of the mind, relieve suffering, and reconnect us with our true essence. To understand how yoga evolved, it helps to look at two primary philosophical systems that shaped its foundation: Samkhya (Dualism): One of the oldest philosophical schools in India, Samkhya views reality as split into two distinct realms: Purusha (pure, unchanging consciousness) Prakriti (the changing material world, including the physical body and mind). Classical Yoga (such as Patanjali’s Yoga Sutras) is deeply rooted in Samkhya, teaching us to quiet the mind so that consciousness can disidentify from the material world and realize its freedom. Tantra (Non-Dualism): Emerging centuries later, Tantra shifted the perspective entirely. Instead of seeing the physical world as a distraction from pure consciousness, Tantric philosophy views Prakriti and Purusha as one and the same—the material world is simply the divine playing in form. Tantra taught that the body, energy centers (chakras), and physical experiences are sacred tools to be embraced, weaving consciousness back into everyday life. 157

Foundational Texts: The Yoga Sutras & The Bhagavad Gita While yoga has a rich library of sacred literature, two primary texts form the bedrock of yogic philosophy and practice. Together, they offer a complete guide to living mindfully, understanding the human condition, and mastering the inner world.

The Yoga Sutras of Patanjali (The Science of the Mind) Compiled around 400 CE, Patanjali’s Yoga Sutras is known as the first, foundational text to offer a way to enlightenment for the everyday householder. No longer do you need to be in the priestly caste to live a life of spiritual attunement. Through Patajanali’s Yoga Sutras, anyone can follow the path of yoga. The sutras are a collection of 196 succinct aphorisms (sutras) that serve as a practical guidebook for mastering the mind. Patanjali famously defines yoga right at the start: “Yoga Chitta Vritti Nirodha”—yoga is the stilling of the fluctuations of the mind. While there are many important parts of the yoga sutras, most helpful are the wisdom offered through the Eight Limbed Path and the Pancha Kleshas. The Eight Limbs of Yoga Yamas - ethical observances Ahimsa - non-harming Satya - truthfulness Asteya - non-stealing Brahmacharya - moderation Aparigraha - non-hoarding Niyamas - personal observances Saucha - cleanliness Santosha - contentment

158

Tapas - discipline Svadyaya - self-study Ishvara-Pranidhana - surrender to the divine Asana - “seat” posture practice Pranayama - breathwork Pratyahara - withdrawing senses inward Dharana - concentration Dyana - meditation Samadhi - absorption The 5 Kleshas (The Root of Suffering): Patanjali identifies five mental obstacles or "afflictions" that cloud our perception and cause human suffering: Avidya (Ignorance): Unknowing or misunderstanding our true nature; the root of all other kleshas. Asmita (Egoism): Over-identifying with the ego, body, or personality instead of pure consciousness. Raga (Attachment): Clinging to pleasant experiences and desires. Dvesha (Aversion): Pushing away or fearing unpleasant experiences. Abhinivesha (Fear of Death): Clinging to life and the innate fear of impermanence

Through the practice of the Eight Limbs, we weaken these kleshas, clear mental friction, and uncover lasting peace.

159

The Bhagavad Gita - The Song of God Set on a battlefield right before a great war, The Bhagavad Gita is a dialogue between the warrior Prince Arjuna and Krishna, his divine guide and charioteer. Paralyzed by moral doubt, Arjuna learns how to fulfill his duty and navigate life's greatest challenges without losing his spiritual center. This text serves as a way for us to reconcile the conflicts we all face in everyday life, and how we use action, duty, and devotion to stay balanced in a world that is inherently imbalanced.

Key Concepts: Dharma - “that which supports.” Dharma is your unique path, ethical duty, and sacred responsibility in life. Krishna reminds Arjuna that it is far better to live out your own imperfect destiny than to live a perfect version of someone else's. Alignment begins when you discover your true nature (Svadharma) and live according to your highest values. Karma - “action.” Specifically, the Gita focuses on Nishkama Karma—acting without attachment to the results or "fruits" of your actions. You have a right to your labor, but not to the outcome. When you pour your full heart into your teaching, work, or relationships without stressing over praise, success, or failure, work transforms into a peaceful, moving meditation. The Four Paths of Yoga: Karma Yoga (The path of selfless action) Bhakti Yoga (The path of devotion and love) Jnana Yoga (The path of knowledge and self-inquiry) Raja Yoga (The path of meditation and self-mastery) 160

The Immortal Self (Atman vs. Prakriti) Krishna teaches Arjuna that the physical body and personality are impermanent, but the underlying essence—the Atman (the Soul or pure Consciousness)—is eternal, unshakeable, and indestructible. Recognizing that you are not merely your body or ego releases the deep-seated fear of failure, change, and physical death. The Three Gunas (Qualities of Nature) The Gita explains that the material world (Prakriti) and our mental states are constantly influenced by three underlying energies or "threads" (Gunas): Sattva: Harmony, clarity, purity, and light. Rajas: Passion, action, restlessness, and desire. Tamas: Lethargy, inertia, darkness, and ignorance. By learning to observe which Guna is dominant within us, we can consciously cultivate Sattva to bring clarity and stillness to our mind and life. At its core, the Gita teaches us that when our actions are rooted in our core values— rather than driven by fear, ego, or attachment to the outcome—we find an unshakable inner steady state. As a future yoga teacher, understanding your own values is essential; it shapes not only how you show up on the mat, but how you lead, make decisions, and walk through the world.

161

Journaling & Reflection Exploring Your Core Values Take some time to sit with these questions. Be honest with yourself—there are no right or wrong answers, only deeper selfawareness. 1. What are 3 to 5 core values that feel most vital to who you are right now? (Examples: Integrity, Compassion, Freedom, Truth, Service, Growth, Connection)

2. Think of a time recently when you felt deeply at peace with a decision, even if it was difficult. Which of your core values were you honoring in that moment?

3. Where in your life right now do you feel hesitation, doubt, or friction? Are your actions in that area currently aligned with your core values, or are fear/expectations pulling you off course?

4. The Gita emphasizes acting without clinging to the fruit (results) of your labor. How would it feel to step into your teaching or daily life fully committed to your values, without stressing over how people react or evaluate you?

162

163

The Puranas & Yoga Mythology The Churning of the Ocean (Samudra Manthana)

Long ago, the Devas (gods) lost their strength and feared they would be defeated by the Asuras (demons). Seeking help, they turned to Lord Vishnu. Vishnu advised them to work together with the Asuras to churn the Ocean of Milk and obtain amrita, the nectar of immortality. The Devas and Asuras agreed. They used Mount Mandara as the churning rod and Vasuki, the king of serpents, as the rope. Because the mountain began to sink into the ocean, Vishnu took the form of a giant tortoise, Kurma, and supported the mountain on his back. The Devas pulled from one side and the Asuras from the other, churning the ocean for a very long time. As they churned, many marvelous treasures emerged from the waters. First came the deadly poison halahala, whose fumes threatened to destroy the universe. The gods and demons were terrified and sought the help of Lord Shiva. 164

Out of compassion for all beings, Shiva drank the poison. His wife, Parvati, stopped it from passing into his body, and it remained in his throat, turning it blue. From that day, Shiva became known as Nilakantha, the Blue-Throated One. After the poison was safely contained, the churning continued and many treasures emerged from the ocean. Different traditions list them slightly differently, but among them were: Kamadhenu, the wish-fulfilling cow Kalpavriksha, the wish-fulfilling tree Airavata, the white elephant Uchchaihshravas, the celestial horse Various precious jewels The Moon, which Shiva placed upon his head Apsaras, celestial dancers Lakshmi, the goddess of fortune and prosperity When Lakshmi emerged, she held a garland and chose Lord Vishnu as her eternal consort. At last, Dhanvantari, the divine physician, arose from the ocean carrying a golden pot filled with amrita, the nectar of immortality. The Asuras immediately seized the pot and refused to share it. To protect the nectar, Vishnu took the form of the enchanting Mohini. Captivated by her beauty, the Asuras agreed to let her distribute the nectar. Mohini cleverly served the nectar only to the Devas. One Asura named Rahu disguised himself as a Deva and secretly drank some of the nectar. Before it passed beyond his throat, the Sun and Moon alerted Vishnu. Vishnu immediately cut off Rahu's head with his discus. Because he had already tasted the nectar, Rahu did not die. His head became Rahu and his body became Ketu. After receiving the nectar, the Devas regained their strength and defeated the Asuras. Peace and balance were restored to the universe. Thus ended the great Churning of the Ocean, one of the most celebrated stories in Hindu tradition. 165

Poses Cobra Lotus Mountain What are some other poses that may align with this story that you can include in a sequence?

How would you seuqnece the poses above in a class to connect with the theme?

What are some theme cues you would give along with these poses?

Questions To Support Building Your Theme What “poison” or challenge in your life asks to be met with steadiness rather than reaction?

Where are you currently being asked to persist through discomfort in service of growth?

How might Cobra Pose serve as a physical reminder of resilience and transformation?

166

Hanuman's Leap to Lanka

Long ago, Prince Rama, his wife Sita, and his brother Lakshmana were living in exile in the forest. One day, the demon king Ravana abducted Sita and carried her across the ocean to his island kingdom of Lanka. Rama was heartbroken and began searching for her. During his search, he formed an alliance with Sugriva, king of the vanaras (forest-dwelling monkey heroes). Sugriva sent his bravest warriors in all directions to look for Sita. Eventually, a group of vanaras reached the southern shore of India. There they met Sampati, the aged brother of the great eagle Jatayu. Sampati revealed that Sita was indeed alive and being held captive in Lanka, across the vast ocean. The vanaras rejoiced at finally learning Sita's location, but a new problem arose. The ocean stretched for hundreds of miles, and no one believed they could cross it. 167

Among the vanaras stood Hanuman, devoted servant of Rama. As a child, Hanuman had possessed extraordinary powers, but because of a sage's curse he had forgotten them. Seeing his hesitation, the wise elder Jambavan reminded Hanuman of his true strength, courage, and divine gifts. As Jambavan spoke, Hanuman remembered who he was. His confidence returned. He grew larger and larger until he towered like a mountain. Standing atop Mount Mahendra, he prepared for the greatest leap the world had ever seen. Calling out Rama's name, Hanuman launched himself into the sky and soared over the ocean. As he traveled, several challenges appeared. First, the mountain Mainaka rose from the sea and offered Hanuman a place to rest. Grateful for the kindness but unwilling to delay his mission, Hanuman respectfully touched the mountain and continued on his journey. Next, the serpent goddess Surasa emerged from the ocean and demanded that Hanuman enter her mouth. Hanuman grew enormous, and Surasa expanded her mouth to match him. Suddenly Hanuman shrank to the size of a thumb, darted into her mouth and back out again, satisfying her demand. Pleased by his intelligence, she blessed him and allowed him to continue. Soon after, a demoness named Simhika seized Hanuman by capturing his shadow. Realizing she meant to stop him, Hanuman entered her mouth, defeated her, and continued on his way. At last he reached the shores of Lanka. To avoid detection, Hanuman reduced his size and entered the city at night. Searching through palaces, gardens, and temples, he finally discovered Sita sitting beneath a tree in the Ashoka grove. Though surrounded by guards, she remained steadfast in her devotion to Rama. 168

To reassure her, Hanuman revealed himself and presented Rama's ring. Seeing the ring, Sita knew that Hanuman truly came from Rama. Filled with hope, she gave Hanuman a jewel from her hair to take back as proof that he had found her. Before leaving Lanka, Hanuman decided to assess Ravana's strength. He allowed himself to be captured and brought before the demon king. Ravana ordered Hanuman's tail to be wrapped in cloth and set on fire. Hanuman escaped, leaped across the rooftops of Lanka, and used his burning tail to set much of the city ablaze before extinguishing the flames in the ocean. He then returned across the sea and delivered Sita's message to Rama. Hanuman's leap became one of the most celebrated acts in the Ramayana. Through courage, devotion, intelligence, humility, and unwavering faith in Rama, Hanuman accomplished what seemed impossible and became a model of selfless service for generations to come.

What Poses would you choose for this class?

What would be the Theme for this class?

169

The Story of Garuda

Long ago, the sage Kashyapa had two wives, Vinata and Kadru. One day, the sage granted each of them a blessing and allowed them to choose the children they desired. Kadru wished for many children and received one thousand serpent eggs. Vinata wished for only two children, but she hoped they would be exceptionally powerful. She received two eggs. After many years, Kadru's eggs hatched and produced the serpent race, known as the Nagas. Vinata's eggs, however, remained unhatched. Growing impatient, she broke open one of the eggs before its time. Inside was Aruna, radiant but not yet fully formed. Angered that his development had been interrupted, Aruna told his mother that her impatience would bring her suffering. He then departed and later became the charioteer of Surya, the Sun God. Vinata waited patiently for the second egg. In time, it hatched naturally, and from it emerged Garuda, a magnificent celestial eagle of extraordinary strength and splendor. His wings shone like fire, and his presence illuminated the heavens. 170

Not long afterward, a dispute arose between Vinata and Kadru. The two sisters saw the divine horse Uchchaihshravas, which had emerged during the Churning of the Ocean. Kadru claimed that the horse's tail was black, while Vinata insisted it was entirely white. They agreed to settle the matter with a wager. Whoever proved wrong would become the servant of the other. Determined to win, Kadru instructed her serpent sons to coil themselves around the horse's tail, making it appear black from a distance. When the sisters returned to look, Vinata believed she had lost the wager and became Kadru's servant. Garuda was deeply troubled to see his mother living in bondage. He approached the serpents and asked what he could do to secure her freedom. The Nagas replied that they would release Vinata if Garuda could bring them the nectar of immortality, known as amrita, which was guarded by the gods in heaven. Determined to free his mother, Garuda accepted the challenge. He soared into the sky and began an epic journey toward the realm of the gods. Along the way he faced numerous obstacles, powerful guardians, and celestial defenses. His strength, intelligence, and courage enabled him to overcome every challenge. When Garuda finally reached the heavenly realm, a great battle erupted between him and the gods. Though immensely powerful, Garuda fought without malice. He sought only to fulfill his promise and free his mother. After overcoming the guardians of the nectar, Garuda seized the vessel of amrita and flew away. Lord Vishnu witnessed Garuda's courage, devotion, and selflessness. Impressed by these qualities, Vishnu offered him a boon. Garuda asked only that he remain forever above the nectar and free from dependence upon it. Vishnu gladly granted the wish. In return, Garuda asked Vishnu to allow him te honor of serving him. 171

From that day forward, Garuda became Vishnu's mount and devoted companion. Carrying the vessel of amrita, Garuda returned to the serpents and instructed them to perform purification rituals before drinking it. While the serpents were away preparing themselves, Indra, king of the gods, reclaimed the nectar and returned it to heaven. When the serpents came back, they found only a few drops remaining on blades of sacred grass. As they licked the grass in hopes of tasting the nectar, their tongues split in two. This is said to be the reason snakes have forked tongues. Although the serpents never received the nectar, Garuda had fulfilled his promise. The agreement was honored, and Vinata was finally freed from servitude.

What Poses would you choose for this class?

What would be the Theme for this class?

172

4 Paths of Yoga Though the modern system of yoga is known for the physical practice as a way to awaken Kundalini, classical yoga philosophy outlines four distinct spiritual paths—called Margas—designed to lead a practitioner toward self-realization. Every human has a dominant personality trait (intellectual, emotional, active, or reflective), and there is a specific path that can act as the entry point or main way to realize the Self.

Karma Yoga: The Path of Selfless Action The Personality Type: The Doer / The Active Person.

The Core Practice: Acting without attachment to the fruits of your labor (Seva or selfless service). It means offering your work, daily tasks, and energy to a higher purpose without seeking praise, reward, or personal gain. Studio Application: Keeping the studio clean, helping a peer without being asked, or offering a donation-based class where all proceeds go to a local charity.

Bhakti Yoga: The Path of Devotion The Personality Type: The Lover / The Emotional Person. The Core Practice: Channeling raw human emotion, love, and devotion toward the Divine or a higher power. This path transforms emotional energy into spiritual focus through love, surrender, and community connection. Studio Application: Kirtan (call-and-response chanting), practicing Ishvara Pranidhana (surrender to a higher power), setting a heartfelt dedication at the start of a physical practice, or maintaining an altar space.

173

Jnana Yoga: The Path of Knowledge The Personality Type: The Thinker / The Intellectual Person. The Core Practice: Using the sharp edge of the intellect to inquire into the true nature of reality. It requires intense study of sacred scriptures, philosophical debate, and deep self-inquiry ("Who am I?") to break through mental illusions (Maya). Studio Application: Studying the Yoga Sutras or Bhagavad Gita, participating in philosophy discussions, and practicing mindfulness to observe the ego without judgment.

Raja Yoga: The Path of Meditation & Control The Personality Type: The Mystic / The Reflective, Scientific Person. The Core Practice: Systematically analyzing and controlling the waves of the mind. This is the "Royal Path" formalized by Patanjali’s Eight Limbs of Yoga. It balances the physical body and subtle energy systems so that one can sit in deep, undisturbed meditation. Studio Application: Your daily physical Asana practice, Pranayama (breath control), and guided Dhyana (meditation) at the end of a class.

These paths are not mutually exclusive. Think of them like the four wheels of a car—while you might naturally lean heavily into one path based on your personality, an integrated yogic life incorporates elements of all four to keep your journey balanced and steady.

174

What is Sequencing? Sequencing is the intentional organization of postures, breathing practices, meditation techniques, and transitions within a yoga class. Rather than selecting poses at random, a well-sequenced practice guides students through a purposeful experience that supports a specific physical, mental, energetic, or educational objective. Just as a teacher thoughtfully organizes a lesson to help students build understanding over time, a yoga teacher organizes a practice to help students move safely and effectively from one experience to the next. Each posture, transition, and cue serves a purpose within the larger journey of the class. Effective sequencing helps students: Prepare the body for movement Build awareness and skill progressively Explore specific actions or themes Reduce the risk of injury Integrate the effects of the practice Arrive at a state of balance and presence

While there are many approaches to sequencing, most yoga traditions share a common principle: moving from simple to complex. Foundational actions and awareness are established first, creating the conditions for more challenging or nuanced experiences later in the practice. Sequencing is both a science and an art. It requires an understanding of anatomy, biomechanics, breath, and energy while also allowing space for creativity, intuition, and responsiveness to the needs of the students in the room. Ultimately, effective sequencing is about creating an experience. A skillful sequence helps students feel prepared, supported, and connected to the intention of the practice from beginning to end. 175

Vinyasa Krama: The Art of Mindful Sequencing The Sanskrit word krama means "step," "stage," or "progression." Vinyasa Krama refers to the intentional and systematic sequencing of practices so that each step prepares students for what comes next. Teachers gradually build awareness, mobility, strength, stability, and confidence through a series of interconnected experiences. Each part of the practice creates the conditions for the next. In this way, sequencing becomes more than arranging poses. It becomes a process of learning.

Core Principle: What comes next should make sense because of what came before. Every posture, transition, breath practice, and cue should contribute to the larger intention of the class. A skillfully sequenced class moves students through a logical progression that feels both supportive and purposeful. Before creating a sequence, consider: What experience am I hoping to create? What actions or skills will students need to develop? How can I guide students there safely and progressively? 176

Mindful Sequencing with Our Hatha Base Sequence 1. Arrival and Awareness Students begin by arriving in the present moment. Students are invited to: Connect to breath Notice sensations Establish focus Become aware of their current state

2. Establish a Foundation The sequence introduces simple shapes and familiar movement patterns before asking students to perform more demanding actions. For example: Cat/Cow develops spinal awareness. Tabletop builds relationship to hands, knees, and core engagement. Downward Facing Dog begins integrating multiple actions simultaneously. Each posture teaches foundational skills that reappear later in the practice. 177

3. Repetition Builds Understanding Effective sequencing revisits key movement patterns in multiple contexts. For example, students may first explore: Hip hinging in Half Lift Stability in Warrior 1 External rotation in Warrior II And these explorations set students up for success to try on more complex poses later from an established and rooted foundation.

4. From Stable to Less Stable Students generally develop confidence when progressing from positions with greater support toward positions requiring greater balance, strength, and spatial awareness. Examples include: Tabletop before Plank Warrior II before Triangle Standing poses before balancing poses As stability decreases, awareness and integration increase.

178

5. Combining Multiple Actions As the practice unfolds, students begin combining previously learned actions. For example: A student who has explored: Hip extension Core engagement Spinal length Shoulder stability can now integrate those skills within more complex postures. Airplane pose (hip hinge) Humble warrior (chest expansion and spinal flexion with Warrior 1 stability) Half Moon (external rotation with balance) 6. Integration Intelligent progression also considers how students leave the practice. Just as the body and mind were gradually prepared for increased challenge, they are gradually guided toward stillness and reflection. The final portion of class allows students to: Release effort Integrate experience Regulate the nervous system Absorb the effects of practice 179

What is a Peak? A peak is the primary experience a teacher intends to develop within a practice. Many yoga classes use a peak pose as their organizing structure. However, a peak does not need to be a challenging posture. Depending on the intention of the class, a peak may be: 1. A Pose/Posture Examples: Half Moon Dancer Pose Wheel Pose Crow Pose 2. A Movement Pattern Examples: Twisting Balancing Backbending Hip opening

3. A Breathing Practice Examples: Nadi Shodhana Kapalabhati Durga Breath

180

Building Towards A Peak Once the intended outcome is identified, the teacher asks: What skills are required? For example, if the peak is Half Moon Pose, students may need: Single-leg balance Hip stability External rotation Core engagement

The chart below shares examples of intended peaks and the elements you can include as preparation for the peak. Intended Peak

Possible Preparatory Elements

Half Moon Pose

Lunges, Warrior II, Triangle, balance drills

Wheel Pose

Shoulder opening, core activation, hip extension, bridge variations

Nadi Shodhana

Centering, breath awareness, seated posture preparation

Grounding

Standing postures, slower transitions, longer exhalations

Meditation

Gradual reduction of movement, breath awareness, seated stillness

181

Crafting a Balanced Class A skillfully sequenced class considers not only how students are prepared for a peak experience, but also how they are guided away from it. As teachers, we must consider the cumulative effects of the practice on the body, breath, nervous system, and attention. The chart below gives examples of how to create opportunities for integration, recovery, and balance in a sequencing, depending on its emphasis. By observing which movements, muscle groups, energetic qualities, or mental states have been emphasized throughout the practice, you can make informed choices about how to support students in transitioning toward rest and reflection.

If Your Emphasis Is

Consider Balancing With

Backbends

Twists, folds, neutral spine

Strong standing work

Seated or supine poses

Balancing

Grounding postures

Intense heat

Cooling shapes + Breath

Energizing practice

Longer holds and rest

Deep folds

Gentle extension or neutralization 182

Peak Class Example Example: Backbend Peak Peak Pose: Wheel Arrival ↓ Shoulder mobility ↓ Sun Salutations ↓ Lunges ↓ Bridge variations ↓ Wheel ↓ Supine twist ↓ Forward fold ↓ Savasana

183

Module 4 The Vijnanamaya Kosha

184

Vijnanmaya Kosha The Vijnanamaya Kosha is the sheath of the intellect, intuition, and higher wisdom. It is the layer of deep discernment, allowing us to perceive ultimate truth beyond the everfluctuating mind. There is a powerful way of viewing the lower three sheaths— Annamaya (physical), Pranamaya (energetic), and Manomaya (mental)—as a single collective vessel called Atma Puri, meaning "the dwelling place of the soul." When we practice to unify the physical body, the breath body, and the mental body, the wisdom of the soul can pour forth, allowing us to be effortlessly guided by our inner knowing and higher Self. It is for this reason that the Vijnanamaya Kosha is traditionally referred to as the layer of the inner teacher. This module will take you into the world of sound, frequency and mantra and how vibrations affect the phyisology of the physical body. You’ll learn how mudras can help align energy channels and how internal locks, or bandhas, can help purify and direct energy within these nadis. You’ll learn how to see bodies as energetic vessels through the understanding of proprioception and how you assist someone through class, both with your words and your hands. You will begin to take the seat of the teacher in this module, as you begin to prepare for your final class that will be presented at the end of the final module. You will choose a sacred opening and closing to lead that includes a pranayama and a meditation. We will explore creative sequencing and prepare a dharma talk, pranayama technicque and meditation to present to the group for this module’s assessment. 185

Nada Yoga

Sound, Frequency, and Mantra In Yogic philosophy, the universe is not just matter—it is vibration. Nada Yoga is the ancient science of sacred sound and deep listening, based on the principle that everything in existence vibrates at a specific frequency. Through the intentional use of sound—such as chanting mantras, singing bowls, or listening to specific tuned frequencies—we can directly tune our energetic body: Nada (Vibrational Flow): Nada refers to the fundamental sound energy flowing through the universe. In practice, sound acts as a carrier wave for prana, helping to break up blockages in the nadis and restore balance to the chakras. Resonance & Frequency: Every chakra responds to specific sound frequencies and seed sounds (Bija Mantras). When a sound frequency matches an energy center, it creates resonance, gently coaxing a stagnant or overactive chakra back into its natural, harmonious rhythm. Inner Listening: Nada Yoga moves from Ahata (external sound) to Anahata (the inner, unstruck sound of pure consciousness), guiding the busy mind away from external noise and into deep meditative quiet. Sound is one of the fastest ways to shift your vibration— transforming physical tension, soothing the nervous system, and elevating consciousness.

186

Mantra Mantra, derived from the Sanskrit words man, meaning "mind," and tra, meaning "tool" or "instrument," is literally a tool to transport or direct the mind. In yoga, mantras are sacred words, sounds, or phrases repeated during meditation, pranayama, or asana practice to quiet mental chatter, focus awareness, and elevate your vibrational state. When chanted aloud or recited silently, the sound vibrations of a mantra resonate through the subtle body, stimulating marma points, clearing nadis, and tuning the chakras. Here are five foundational mantras that every yoga teacher should know: Om (or Aum): The universal seed sound (Bija mantra). It represents the cosmic vibration of creation, sustenance, and transformation, making it the perfect sound to open or close any yoga class. So Hum (I Am That): A natural breath mantra. Silently repeat "So" on the inhale and "Hum" on the exhale to connect with universal consciousness and anchor yourself in the present moment. Lokah Samastah Sukhino Bhavantu: A powerful chant of compassion. Meaning: "May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all." Ganesha Mantra: Om Gam Ganapataye Namaha—An ancient invocation to the energy of new beginnings and clearing doubt and fear. Meaning: “I bow to the energy that clears all obstacles.” Om Shanti, Shanti, Shanti (Peace): A simple, grounding invocation of peace. Chanted three times to invoke peace in the physical body, the mind, and the spirit (the three realms).

Dhyana - Meditation Meditation is the practice of training your attention and awareness. In a yoga context, it is often misunderstood as trying to completely empty the mind or force all thoughts to stop. In reality, meditation is simply the process of tethering your wandering mind to a single focal point—an anchor—over and over again. As a teacher, providing your students with different types of "anchors" allows them to find a meditation style that best fits their unique mind.

4 Classic Styles of Meditation 1. Japa Meditation (Mantra-Based) The Anchor: The repetitive mental or vocal chanting of a sacred word, phrase, or sound (such as Om or So Hum), often using a string of 108 mala beads to keep track. Why it works: It occupies the linguistic and auditory centers of the brain. If a student has a hyperactive "inner critic" or a mind that constantly talks to itself, giving it a sacred phrase to repeat effectively crowds out the mental chatter. 2. Mindfulness / Vipassana (Breath & Body Observation) The Anchor: The natural, unforced breath (observing the rise and fall of the chest or the cool sensation at the tip of the nostrils) or a systematic mental scan of physical sensations throughout the body. Why it works: Instead of trying to change or fix anything, the student practices becoming an objective, non-judgmental observer. It builds neurological resilience by training the mind to notice thoughts and discomforts without automatically reacting to them. 188

3. Trataka (Steady Gazing) The Anchor: A single, fixed external object—most traditionally a steady candle flame. The practitioner gazes without blinking until the eyes water, then closes their eyes and concentrates on the glowing after-image behind their eyelids. Why it works: Highly effective for visual learners. By giving the physical eyes a solid, singular target, the visual cortex of the brain quickly deactivates its frantic scanning mechanism and settles into a calm state. 4. Metta Meditation (Loving-Kindness) The Anchor: Specific, heartfelt phrases of well-being, safety, and peace directed outward in expanding concentric circles: first to oneself, then a loved one, a neutral stranger, a difficult person, and finally to all living beings everywhere. Why it works: This is an emotional anchor. It actively rewires the brain’s empathy and compassion pathways, making it an incredible tool for moving students out of a defensive "fight-orflight" survival state and into a state of deep emotional safety.

189

Neuromuscular Learning, Proprioception & Neuroplasticity Every yoga pose is more than a physical shape. Each time a student moves, balances, breathes, or responds to a cue, the nervous system is gathering information and creating new patterns of awareness. As yoga teachers, we are not simply teaching muscles to stretch or strengthen. We are helping students develop a deeper understanding of how they move, where they are in space, and how they relate to their own bodies. This process is known as neuromuscular learning.

Proprioception is the body's ability to sense its position and movement without relying on vision. Specialized sensory receptors located in muscles, tendons, joints, and connective tissues continually send information to the nervous system about: Joint position Muscle tension Direction of movement Balance and coordination This information helps us perform everyday activities such as walking, reaching, balancing, and navigating our environment.

190

In yoga practice, proprioception helps students: Find alignment Refine movement patterns Balance more effectively Develop body awareness Respond to changing conditions The more opportunities students have to explore movement with attention, the more accurately they learn to interpret these internal signals.

Movement as a Learning Practice Many students arrive with habitual movement patterns developed through work, sport, injury, stress, or daily life. These patterns are not inherently "good" or "bad." They are simply familiar. Yoga offers an opportunity to explore new possibilities by introducing: Different movement patterns New physical challenges Balance work Breath awareness Focused attention Through repetition and mindful practice, students begin to recognize old habits and develop new options for movement and awareness. 191

Neuroplasticity refers to the nervous system's ability to change and adapt in response to experience. Every time students: Practice a pose Coordinate movement with breath Develop balance Refine alignment Sustain attention the brain is strengthening neural pathways associated with those experiences. This means that yoga is not only changing muscles and joints —it is also shaping the nervous system.

Learning occurs through repetition, attention, and experience. Over time, students often develop: Improved coordination Greater body awareness Enhanced balance Increased confidence More efficient movement patterns

192

What does this mean for yoga teachers? Because learning occurs through experience, our role is to create opportunities for exploration and awareness for our students. Asking your students these open ended questions during their practice can help support their learning and understanding: What do you notice? Can you feel the difference between these two options? Where do you feel stable? What changes when you slow down? When students discover something for themselves, the learning is often more meaningful and longer lasting.

193

Circulatory System Delivering Oxygen, Nutrients, and Vitality Throughout the Body The circulatory system is responsible for transporting oxygen, nutrients, hormones, and immune cells to every tissue in the body while carrying carbon dioxide and other metabolic waste products away for removal. At the center of this system is the heart, which continuously pumps blood through an extensive network of arteries, veins, and capillaries to support every organ and cell. For yoga practitioners, the circulatory system plays an essential role in sustaining movement, supporting recovery, and maintaining overall health. As muscles work during practice, they require increased oxygen and nutrients. In response, the heart pumps more blood, allowing the body to meet the changing demands of movement. Following more vigorous practices, the circulatory system also helps remove waste products and contributes to the body's recovery process. Different styles of yoga influence the circulatory system in different ways. Dynamic practices, such as Vinyasa or more physically demanding Hatha sequences, temporarily elevate heart rate and increase circulation to working muscles. Slower Hatha practices, restorative yoga, and relaxation techniques may encourage a gradual return toward a resting heart rate and support recovery after periods of physical or mental stress.

194

Digestive System Nourishing the Body Through Digestion, Absorption, and Elimination The digestive system is responsible for breaking down the food we eat into nutrients that can be absorbed and used for energy, growth, repair, and overall health. Beginning in the mouth and continuing through the esophagus, stomach, small intestine, and large intestine, digestion is a coordinated process that relies on mechanical movement, digestive enzymes, and the nervous system to function efficiently. For yoga practitioners, the digestive system offers an excellent example of the close relationship between the mind and body. Factors such as stress, sleep, hydration, nutrition, and movement can all influence how comfortably and effectively digestion occurs. As yoga teachers, understanding these relationships can help us make thoughtful decisions about pacing, sequencing, and student comfort. Yoga & Digestion Digestion is heavily influenced by the autonomic nervous system, which regulates many of the body's automatic functions. When we experience stress or perceive a threat, the sympathetic nervous system—often called the "fight, flight, or freeze" response—prioritizes survival. Blood flow is redirected toward the muscles, heart, and lungs, while digestion temporarily slows. This is why many people experience changes in appetite, stomach discomfort, bloating, or nausea during periods of stress. Conversely, the parasympathetic nervous system, sometimes referred to as the "rest and digest" response, supports digestion by increasing blood flow to the digestive organs and promoting the movement of food through the gastrointestinal tract. While yoga does not "improve digestion" in a direct way, practices that encourage relaxation, steady breathing, and mindful movement may help create conditions that support healthy digestive function as part of an overall healthy lifestyle. 195

196

Endocrine System Chemical Communication, Stress, and the Body's Response to Change The endocrine system is a network of glands that produce and release hormones—chemical messengers that travel through the bloodstream to help regulate many of the body's essential functions. Hormones influence everything from growth and metabolism to sleep, reproduction, mood, energy, and the body's response to stress. Unlike the nervous system, which communicates rapidly through electrical signals, the endocrine system works more gradually. Together, these two systems constantly communicate to help the body maintain homeostasis, or internal balance. For yoga teachers, understanding the endocrine system is about recognizing how stress, recovery, and overall well-being influence the people who walk into our rooms. Yoga and the Stress Response Yoga does not "balance hormones" or treat endocrine disorders. However, many yoga practices encourage greater awareness of the body's stress response and create opportunities to shift toward states of rest and recovery. Practices such as: steady diaphragmatic breathing mindful movement meditation Yoga Nidra Savasana may help reduce perceived stress and support healthy nervous system regulation. While every student's experience is unique, these practices can become valuable tools for cultivating resilience and self-awareness. 197

Endocrine System & Chakras Chakra

Location

Themes

Endocrine Correlation

Muladhara

Base of spine

Safety, survival, grounding

Adrenal glands

Svadhisthana

Pelvis

Creativity, emotion, relationship

Ovaries/Testes

Manipura

Solar plexus

Power, agency, transformation

Pancreas

Anahata

Heart center

Love, connection, compassion

Thymus

Vishuddha

Throat

Communication, Thyroid & expression Parathyroid

Third eye

Insight, perception, intuition

Pituitary

Crown

Unity, consciousness, transcendence

Pineal

Ajna

Sahasrara

198

Mudras & Bandhas Mudras: Translates as: ‘gesture,’ ‘seal,’ ‘attitude,’ & can also mean ‘to move toward delight.’ How They Work: Energetically: Mudras complete subtle energy circuits (much like an electrical circuit breaker or antenna), redirecting prana (life-force) to specific organs, chakras, or mental states. Physically: The hands and face have a dense concentration of nerve endings that map directly to the sensory cortex of the brain. Moving or touching these areas fires specific neural pathways. Practice Guidelines: Commonly practiced alongside or following asana and pranayama, or during meditation. Hand mudras should be held with light, steady touch— never with force or tension. Can be held anywhere from 3 to 45 minutes depending on the type and practice goal.

There are 5 types of mudras: 1. Hasta/Gestural - five fingers connect to the five elements (Pancha Mahabhutas) which, in turn, correspond to the chakras. Thumb - fire (agni) Pointer - air/wind (vayu) Middle - ether (akasha) Ring - earth (prithivi) Pinky - water (jala)

199

Common Hasta Mudras:

2. Mano/Head (or Mind) Mudras - Utilizes the eyes, tongue, ears, and sensory organs to draw awareness inward 3. Kaya (Body) Mudras - physical postures combined with breath & concentration 4. Adhara (Perineal) Mudras - moves prana from lower centers of body to brain.

Bandhas: In Sanskrit, Bandha means to "bind," "hold," or "lock." If the nadis are the pathways and prana is the current, bandhas are the energetic valves that direct, contain, and intensify life-force energy within the central channel (Sushumna Nadi). By contracting specific groups of muscles in the physical body, you prevent energy from leaking outward, building inner heat (Tapas), stabilizing the spine, and channeling prana upward toward the higher chakras. 200

201

Assisting What is Assisting? Assisting is the process of supporting students in their exploration of a yoga practice. Through assists, teachers help students develop greater awareness, understanding, safety, and confidence. Assists are intended to support learning and help students better understand their own experience. Effective assisting can help students: Increase body awareness Refine movement patterns Develop balance and stability Explore alignment principles Build confidence Access modifications or variations Deepen their understanding of a pose Assisting is most effective when it encourages curiosity, agency, and self-awareness.

202

Types of Assists Verbal Assists Verbal assists use language to guide students toward a particular action, sensation, or experience. Examples include: Alignment cues Breath cues Questions that encourage awareness Suggestions for modifications or variations Cue Examples: "Press evenly through both feet." "Notice if your shoulders are creeping toward your ears." "Can you feel the difference between these two options?" Verbal assists are often the least invasive and most widely applicable form of assisting. Visual Assists/Demonstrations Visual assists/ “Demos” help students learn through observation. Examples include: Teacher demonstrations Peer demonstrations Use of props or models Gestures and visual cueing

203

Visual learning can be particularly helpful when introducing new movement patterns or complex postures. When demonstrating, teachers should remember that students may not have the same body proportions, mobility, or experience level. Demonstration serves as a learning tool rather than an ideal to replicate. Environmental Assists Teachers can also support learning through the way they organize the practice environment. Examples include: Strategic prop placement Thoughtful sequencing Room setup Positioning within the room Use of walls, chairs, or other supports Often the most effective assist occurs before a student enters a pose by creating conditions that support success.

Hands-On Assists Hands-on assists involve physical contact between teacher and student. When used skillfully and with consent, hands-on assists may: Increase proprioceptive awareness Clarify a movement pattern Support balance or stability Reinforce a verbal cue Provide sensory feedback

204

Hands-on assists should always respect student autonomy, comfort, and boundaries. They are one tool among many and are not required for effective teaching. Throughout this training, you’ll discover how and when handson assists may be appropriate, as well as situations in which verbal or visual assists may be more effective. Choosing the Apprporiate Assist The type of assist chosen should support the intended learning outcome. For example: A new student may benefit most from a visual demonstration. A student struggling with balance may benefit from a verbal cue. A student who cannot feel a particular action may benefit from a hands-on assist. A student recovering from injury may benefit from environmental supports or modifications. The most effective assist is often the simplest one that helps the student learn.

205

Principles of Hands-On Assists Hands-on assists are one of many tools available to yoga teachers. When used skillfully, they can provide valuable sensory feedback, increase body awareness, reinforce verbal instruction, and support learning. Before offering a hands-on assist, remember that physical contact is never required for effective teaching. The purpose of touch is to support a student's understanding of their own experience.

Obtain Consent Always obtain consent before offering hands-on assists. Students have the right to decline physical touch for any reason and at any time. Consent should be: Informed Ongoing Respected without question A student's decision to decline touch should never impact the quality of instruction they receive.

Observe The Student Ask yourself: What is the student doing well? What is the student learning? Is a hands-on assist necessary? Would a verbal or visual assist be more effective?

206

Create a Clear Entry Approach students calmly and intentionally. Avoid surprising students by entering their personal space suddenly or approaching from a blind spot whenever possible. A skillful entry: Is slow and deliberate Respects personal space Allows the student to remain focused Maintains the integrity of the practice environment Before making contact, allow students an opportunity to recognize your presence.

Use Purposeful Touch Every point of contact should have a clear purpose. Touch should communicate information. Examples include: Drawing awareness to a body part Reinforcing a verbal cue Providing directional feedback Supporting balance Creating stability

Match Touch to Intention The quality of touch matters. The goal is to provide information that students can interpret and integrate. In general: Use broad, stable contact rather than poking or gripping. Touch should feel clear and confident. Avoid abrupt or forceful pressure. Allow students space to respond rather than moving them for them.

207

Continue Teaching While Assisting An assist should typically not occur in silence. Whenever appropriate, pair touch with verbal guidance. Examples: "Press gently into my hand." "Notice the length through your spine." "Can you maintain this action when I release my support?" Combining touch with language often improves learning and retention.

Allow the Student To Do The Work A hands-on assist should invite participation rather than create dependency. Rather than placing students into a position, provide feedback that allows them to make adjustments themselves. The student remains the primary agent of the movement.

Create a Clear Exit Leaving an assist is just as important as entering one. Release contact gradually and intentionally. Avoid: Abruptly letting go Pulling students out of balance Leaving without allowing them to maintain the action independently Whenever possible, ensure students can sustain the action on their own before exiting the assist. 208

Less Is More The most effective assist is often the simplest one. A small point of contact, a clear verbal cue, or a moment of observation may have a greater impact than a complex physical adjustment. When in doubt, prioritize awareness over intensity.

Respect Individual Differences Bodies vary widely. An assist that is effective for one student may not be appropriate for another. Consider: Injury history Mobility Pregnancy Age Experience level Personal preferences Cultural considerations Skillful teachers adapt their assists to the individual rather than applying a single approach to every student.

Summary: Key Principles A hands-on assist should provide information and biofeedback. The goal is not to put students into a pose. The goal is to help students better understand themselves within the pose. 209

Dharma Talk, Pranayama, Meditation Leadership Assessement For this assignment, you will guide the group through a 15 mintue teaching experience that includes: Dharma Talk Pranayama Practice Brief, Guided Meditation Assignment Structure Dharma Talk - about 5 minutes Begin with a dharma talk centered around a theme idea or teaching that feels meaningful to you. Consider what are you inviting your students to notice, what energetic experience are you creating through this dharma talk? Pranayama Practice - about 5 minutes Guide the group through a pranayama technique of your choosing - different than what you did in module 2, though keeping the same components from the module 2 assessment. How does your pranayama technique support your dharma talk? Meditation - about 5 minutes Close your teaching experience with a short, guided meditation of your choosing. Focus on connecting the meditation with your dharma talk and pranayama technique. 210

Proficient

Working toward Proficiency

Needs more Practice

Dharma Talk Delivery: Student has introduced theme in a clear and consise way.

Timing: Student adhered to the 5 minute time frame - was not too under time or over time.

Authenticity: Student selected a theme that was connected to a yogic principal and made it accessible to practitoners.

Pranayama Groundedness: Student is fully present and grounded in the teaching of the pranayama technique.

Pacing: Student’s pace is steady & easy to follow

Technique: Student’s understanding of the technique is clear and their explaination is easy to follow. 211

Proficient

Working toward Proficiency

Needs more Practice

Meditation Pacing: Student has provided enough space for words to land.

Timing: Student’s instructions are steady within the 5 minute time frame.

Space Holding: Student is aware of the timing of their words and the delivery of their guidance.

Notes:

212

Module 5 The Anandamaya Kosha

213

Anandamaya Kosha The Anandamaya Kosha, the final sheath, is the layer of ultimate union and supreme bliss. It is within this deepest realm of our being that we remember we are not separate from the whole, but are in fact an integral, harmonious part of it. Most of us move through the world under the illusion of separation, but catching even a fleeting glimpse of Anandamaya awakens us to the truth that everything in life is interwoven and interdependent. With this awakening comes a profound shift in responsibility: we realize the deep ripple effect of our thoughts, words, and actions, which allows us to consciously reshape the field of chitta. It is at this level that we can make transformative changes to the soul on a karmic level, freeing ourselves from old patterns and learning to live a more embodied, peaceful, and joyful life. This final module will solidify both your professional readiness and your ethical foundation as a yoga teacher. To prepare you for the diverse landscape of modern yoga, we will host an expansive panel of experienced teachers from all walks of the path to discuss the business of yoga and the myriad of opportunities awaiting you upon earning your certification. You will also broaden your teaching toolkit by exploring specialized styles, including Vinyasa, Prenatal, Yin, Restorative, and Yoga Nidra. Finally, as a celebration of your growth, wisdom, and dedication, you will teach a showcase class to our community, stepping fully into your authenticity before taking the ultimate step: graduation. 214

Cultural Appreciation vs. Appropriation Honoring Yoga's Cultural Roots Yoga is more than a form of physical exercise. It is a living tradition that emerged in the Indian subcontinent over thousands of years and continues to evolve through diverse schools, lineages, teachers, and communities around the world. As yoga teachers, we have both the privilege and the responsibility of sharing practices that originated within a rich cultural and philosophical tradition. One way we honor that tradition is by approaching yoga with curiosity, humility, and a commitment to lifelong learning. We may never know everything about yoga's history or philosophy, but we can continue seeking deeper understanding, acknowledge the sources of our teachings, and recognize that our own perspective is only one part of a much larger story. Cultural Appreciation vs. Cultural Appropriation As yoga has grown in popularity throughout the Western world, important conversations have emerged about cultural appreciation and cultural appropriation. Cultural appreciation involves learning about a tradition with respect, giving credit to its origins, engaging with it thoughtfully, and recognizing the communities from which it comes. Cultural appropriation occurs when elements of a culture are taken out of their original context, used without understanding or acknowledgment, or treated primarily as products, trends, or entertainment. This can unintentionally reinforce stereotypes or diminish the significance of practices that hold deep cultural, spiritual, or religious meaning. 215

What Cultural Appreciation Might Look Like in Practice Honoring yoga's roots may include: Learning about the history and philosophy of yoga alongside the physical practice. Using Sanskrit thoughtfully while recognizing that accessibility may sometimes call for English terminology. Giving credit to teachers, lineages, and traditions that have shaped your understanding. Avoiding exaggerated or unsupported claims about yoga's benefits. Remaining open to learning from Indian scholars, practitioners, and diverse voices within the yoga community. Recognizing that there is no single "right" way to practice or teach yoga. A Practice of Humility Perhaps the most important quality we can cultivate is humility. None of us will represent the entirety of yoga's vast tradition. Instead, we strive to teach responsibly, remain curious, and continue learning throughout our teaching careers. By honoring where yoga comes from while sharing it with care and integrity, we help preserve the depth of the practice for future generations.

216

Native American Code of Ethics 1. Rise with the sun to pray. Pray alone. Pray often. The Great Spirit will listen, if you only speak. 2. Be tolerant of those who are lost on their path. Ignorance, conceit, anger, jealousy and greed stem from a lost soul. Pray that they will find guidance. 3. Search for yourself, by yourself. Do not allow others to make your path for you. It is your road, and yours alone. Others may walk it with you, but no one can walk it for you. 4. Treat the guests in your home with much consideration. Serve them the best food, give them the best bed and treat them with respect and honor. 5. Do not take what is not yours whether from a person, a community, the wilderness or from a culture. It was not earned nor given. It is not yours. 6. Respect all things that are placed upon this earth - whether it be people, animal or plant. Honor the Spirit in all things. 7. Honor other people’s thoughts, wishes and words. Never interrupt another or mock or rudely mimic them. Allow each person the right to personal expression. 8. Never speak of others in a bad way. The negative energy that you put out into the universe will multiply when it returns to you. All persons make mistakes. And all mistakes can be forgiven. Bad thoughts cause illness of the mind, body and spirit. Practice optimism. 9. Nature is not for us, it is a part of us. They are part of your worldly family.

217

Code of Ethics cont’d...

10. Children are the seeds of our future. Plant love in their hearts and water them with wisdom and life’s lessons. When they are grown, give them space to grow. 11. Avoid hurting the hearts of others. The poison of your pain will return to you. 12. Be truthful at all times. Honesty is the test of one’s will within this universe. 13. Keep yourself balanced. Your mental self, spiritual self, emotional self, and physical self - all need to be strong, pure and healthy. Work out the body to strengthen the mind. Grow rich in spirit to cure emotional ails. 14. Make conscious decisions as to who you will be and how you will react. Be responsible for your own actions. 15. Respect the privacy and personal space of others. Do not touch the personal property of others - especially sacred and religious objects. This is forbidden. 16. Be true to yourself first. You cannot nurture and help others if you cannot nurture and help yourself first. 17. Respect others religious beliefs. Do not force your belief on others. 18. Share your good fortune with others. Participate in charity. Be willing to give back to the people, so that People will live. 19. Respect others religious beliefs. Do not force your belief on others. 20. Share your good fortune with others. Participate in charity. 218

Professional Presence: Ethics & the Seat of the Teacher Stepping into the Seat of the Teacher Teaching yoga is about far more than leading postures. The moment someone steps into your class, they place a degree of trust in you— with their body, their attention, and often parts of themselves they don't readily share with others. As yoga teachers, we are responsible for creating an environment where learning, exploration, and growth can safely unfold. Professionalism and ethics are not separate from teaching—they are expressed through every interaction, every decision, and every relationship we cultivate. Taking the seat of the teacher is an invitation to lead with both confidence and humility. Your students are looking to you for guidance, but they do not need perfection. They need a teacher who is prepared, present, curious, and willing to continue learning. Effective teaching often requires balancing: Confidence with humility Leadership with service Expertise with curiosity Structure with adaptability Preparation with presence Students may forget the exact sequence you taught, but they will remember how they felt in your presence. Essential Question What responsibilities arise when someone trusts you to guide their practice? 219

Professional Presence Professionalism begins long before class starts. The way you prepare, communicate, and show up creates the foundation for trust. A professional yoga teacher: Arrives prepared and on time. Welcomes every student with warmth and respect. Learns and uses students' names whenever possible. Communicates clearly and honestly. Maintains appropriate boundaries. Creates an environment of psychological safety. Models integrity through both words and actions. Professional presence is about being consistent, dependable, and fully present with your students.

Professional Responsibility Teaching yoga carries both privilege and responsibility. Students rely on us to make thoughtful decisions that support their learning and well-being. Professional responsibility includes: Teaching within your level of training and experience. Continuing to learn throughout your teaching career. Using evidence-informed language whenever possible. Respecting confidentiality and student privacy. Communicating honestly about what yoga can and cannot offer. Giving credit to teachers, mentors, and sources that have shaped your learning. Integrity is demonstrated through the choices we make—both inside and outside the classroom. 220

Presence as a Teaching Tool Your presence is communicated through: Body language Eye contact Tone of voice Energy regulation Responsiveness Consistency

Creating a Safe Learning Environment Students enter yoga spaces carrying: Stress Injuries Anxiety Trauma histories Self-doubt Life experiences we cannot see Because of this, yoga teachers have an ethical responsibility to create environments that are: Inclusive Respectful Nonjudgmental Accessible Choice-centered

221

Meeting Students Where They Are Teach the class that arrives, even if it means adjusting your original plan. Questions to consider: What is the energy of the room? What level of experience is present? What modifications may be needed? What supports learning today?

Using Your Voice A teacher's words influence both physical experience and emotional experience. Effective communication is: Clear Concise Respectful Inclusive Purposeful Trauma-Informed Language Consider replacing: "Do this." with "You might explore..." or "If it feels appropriate for your body today..." This reinforces student agency and bodily autonomy. 222

Teacher-Student Relationships Teaching naturally creates a position of influence. Students may view their teacher as a mentor, role model, or trusted guide. Ethical teaching means recognizing that influence and using it responsibly. As teachers, we strive to: Respect each student's autonomy and choices. Obtain consent before offering physical assists. Welcome questions and different perspectives. Avoid creating dependency or positioning ourselves as the source of all answers. Empower students to trust their own experience.

Scope of Practice and Teaching One of the most important responsibilities of a yoga teacher is recognizing the boundaries of our role. Yoga teachers are trained to guide movement, breath, meditation, and self-inquiry. We are not licensed to diagnose injuries or illnesses, prescribe medical treatment, provide psychotherapy, or guarantee specific health outcomes. Instead, we: Encourage students to listen to their own bodies. Offer modifications rather than prescriptions. Refer students to qualified healthcare professionals when concerns extend beyond our expertise. Recognize that collaboration with other professionals is a sign of good teaching—not a limitation. Knowing what is outside your scope of practice protects both you and your students. 223

Being a Life Long Student

Graduating from a 200-hour training is not the end of your education—it is the beginning of your teaching journey. Every class you teach will offer opportunities to learn. Professional growth involves: Reflecting on your teaching. Seeking feedback with curiosity rather than defensiveness. Continuing your study of yoga philosophy, anatomy, and pedagogy. Learning from teachers with diverse perspectives and backgrounds. Remaining open to refining your skills over time. The best teachers are not those who know everything. They are those who remain lifelong students.

Final Reflection Before you begin teaching, take a few moments to reflect in your journal on the following questions: What kind of teacher do you hope your students remember? What values do you want your teaching to embody? Which professional qualities come naturally to you? Which qualities will require intentional practice? How will you continue growing after this training ends?

224

The Yamas and Niyamas as Professional Ethics Yama/Niyama

Professional Application

Ahimsa

Prioritize student safety and wellbeing

Satya

Communicate honestly

Asteya

Give proper credit and respect boundaries

Brahmacharya

Use power responsibly

Aparigraha

Avoid exploitation and attachment

Saucha

Maintain professional integrity

Svadhyaya

Reflect on biases and growth areas

Ishvara Pranidhana

Lead with humility and service

Journaling Questions What strengths do I already bring into the seat of the teacher? What aspect of professionalism feels most challenging for me? What kind of teacher do I hope students experience me as? How can I balance confidence and humility? 225 What does ethical teaching mean to me?

Teaching Diverse Populations As yoga teachers, we will encounter students with a wide variety of backgrounds, experiences, abilities, health histories, identities, and goals. While a 200-hour training provides a strong foundation, it does not prepare us to be specialists in every population or condition. Instead, this training encourages you to approach every student with curiosity, respect, and a willingness to adapt. When teaching a population outside your experience or training, seek additional education, collaborate with other professionals when appropriate, and remember that listening to your students is often your greatest teaching tool. No matter who is in front of you, your role remains the same: create an environment where students feel safe, respected, empowered, and supported in their own practice. Neurodivergent students Neurodivergent students—including those with ADHD, autism, dyslexia, sensory processing differences, and other forms of neurodiversity—may experience yoga differently than neurotypical students. Consider predictable class structure clear, concise instructions visual demonstrations minimizing unnecessary sensory overload offering choices instead of demands Remember: There is no single way to support neurodivergent students. Ask, rather than assume, and recognize that each student's needs are unique.

226

Children & Teens Teaching children and adolescents requires understanding developmental differences in attention, communication, emotional regulation, and physical growth. Consider: age-appropriate language shorter activities creativity and play clear expectations and boundaries relationship before instruction Remember: Children are not simply "small adults." Specialized training is strongly recommended before teaching this population independently.

Chair Yoga Chair yoga increases accessibility by adapting yoga practices to be performed while seated or with the support of a chair. Consider: stability and safety functional movement gradual transitions clear demonstrations emphasizing what students can do Remember: Chair yoga is a complete yoga practice—not a lesser version of yoga. 227

Gentle Yoga Gentle yoga emphasizes accessibility, slower pacing, and mindful movement. Students may include older adults, beginners, individuals managing chronic pain, or those returning to movement after illness or injury. Consider: slower transitions longer holds supportive props multiple options sustainable effort Remember: Gentle does not mean easy. A slower practice can still be physically, mentally, and emotionally meaningful.

Corporate Yoga Corporate yoga often occurs in workplaces with students who have varying levels of experience. Consider: limited space time constraints inclusive language practical stress-management tools accessible clothing-friendly movement Remember: Many participants may never have attended a yoga class before. Simplicity often creates the greatest impact.

228

Grief & Trauma Students may arrive carrying experiences that are not visible. Trauma-informed teaching is not a style of yoga but an approach that recognizes the importance of safety, choice, and empowerment. Consider: invitational language offering choices respecting personal space obtaining consent for physical assists avoiding coercive or shaming language Remember: Yoga teachers do not provide therapy. Our role is to create supportive environments—not to process trauma or provide mental health treatment. Whenever you teach a new population, ask yourself: What additional education would support me? What assumptions might I be making? How can I increase choice and accessibility? What does safety look like for this group? When should I refer to another professional?

229

The many Forms of Yoga What is Vinyasa Yoga? Vinyasa comes from the Sanskrit words vi ("in a special way") and nyasa ("to place"). In modern yoga, Vinyasa typically refers to a style of practice in which postures are linked together through breath and movement, creating a continuous flow. Rather than holding poses for several breaths, practitioners often move from one posture to the next on an inhale or exhale, building heat, strength, endurance, and coordination. Many of the poses practiced in Vinyasa are the same postures found in Hatha yoga. What differs is not necessarily which poses are practiced, but how they are organized. Hatha classes generally emphasize exploring individual postures with greater steadiness, alignment, and awareness, allowing students time to develop foundational skills and understand the purpose of each shape. Vinyasa classes place greater emphasis on the transitions between poses, using movement and breath to create a continuous and often more cardiovascularly demanding practice. Vinyasa as it is commonly practiced today emerged during the 20th century through the teachings of T. Krishnamacharya and was further developed by students such as Pattabhi Jois, whose Ashtanga Vinyasa system emphasized linking breath with movement in dynamic, progressive sequences. Over time, teachers adapted these principles into the creative, flowing Vinyasa classes that have become one of the most widely practiced styles of yoga in the Western world. 230

Power Yoga Power Vinyasa is a contemporary style of Vinyasa that emphasizes strength, endurance, and athletic movement. While rooted in Hatha traditions and influenced by Ashtanga Vinyasa, Power Vinyasa often features creative sequencing, a faster pace, and physically demanding transitions. Many Western studios— including those where some of you may have practiced—offer Power Vinyasa as a primary class style.

Ashtanga Yoga A dynamic, disciplined, and physically demanding style created by K. Pattabhi Jois. It follows a fixed, precise sequence of postures linked synchronously with a powerful breath (Ujjayi), internal locks (Bandhas), and focal points (Drishti). Ashtanga builds intense internal heat, strength, flexibility, and strong mental focus.

Kundalini Yoga Known as the "yoga of awareness," Kundalini focuses on awakening the dormant spiritual energy (Kundalini Shakti) stored at the base of the spine. Classes combine dynamic repetitive movements, specific breathwork techniques (Pranayama), chanting (Mantra), and hand gestures (Mudras). The goal is to clear energetic blockages, balance the glandular system, and elevate consciousness.

Prenatal Yoga A specialized practice designed to support expectant mothers through the physical, emotional, and energetic shifts of pregnancy. Utilizing safe modifications, pelvic floor awareness, gentle hip openers, and targeted breathwork, Prenatal Yoga builds strength and stamina for labor while offering a nurturing space to cultivate a deep bond with the growing baby. 231

Yoga Nidra Often called "yogic sleep," Yoga Nidra is a guided meditation technique practiced lying comfortably in Savasana. Students are guided through the five layers of self (Koshas) into a state of conscious, deep sleep where the body is completely relaxed while the mind remains subtly aware. A single 30–40 minute session can provide physical and mental restoration equivalent to hours of deep sleep.

Restorative Yoga A deeply soothing practice focused on passive healing and stress reduction. Using ample props (bolsters, blankets, blocks) to fully support the physical body, poses are held effortlessly for long periods (5–20 minutes). This allows the nervous system to shift entirely out of "fight or flight" and into the parasympathetic "rest and digest" state, encouraging profound physical, mental, and emotional release without physical strain.

Yin Yoga Yin Yoga is a slower, more meditative style of yoga that emphasizes long-held postures designed to gently stress the body's deeper connective tissues, including fascia, ligaments, tendons, and joint capsules. Rather than using muscular effort to create or sustain a pose, practitioners are encouraged to soften unnecessary muscular engagement and remain relatively still for several minutes while observing physical sensations, breath, and the fluctuations of the mind.

232

Business of Yoga Yoga teachers may work in: Studios Fitness centers Universities and schools Healthcare settings Retreats Corporate wellness programs Private instruction Community organizations Online platforms Each environment has different expectations, populations, and responsibilities. It’s helpful to understand your role before accepting a teaching position. Things to consider: Employment vs. independent contractor status Compensation structure Scheduling expectations Substitute policies Class attendance expectations Marketing responsibilities Use of intellectual property Continuing education requirements

A Note On Sustainable Teaching Many yoga teachers begin teaching part-time while maintaining other careers. Teaching yoga can be deeply meaningful, and it may take time to build experience, confidence, and financial sustainability. Success is not measured solely by the number of classes taught, but by the quality of service provided to students and the integrity with which the work is approached. 233

Final Practicum & Rubric This Final assessment is designed to evaluate your ability to deliver a comprehensive class experience. You will work with a partner to co-create a 60 minute yoga class that you will partner-teach and that includes a dharma talk, at least one pranayama technique, an intentional and intelligently designed sequence and a short guided meditation. Each person will teach about 30 minutes of this class. Together, you will decide who teaches each of the class components. As you guide your section, please consider the following: Pacing Assists - verbal, visual and/or hands on Cueing Theming Modifications and props Teaching Presence Demonstration of a posutre, transition or kriya. You are encouraged to teach authentically and focus on creating an inclusive experience students can comfortably follow and understand.

234

Proficient

Working toward Proficiency

Needs More Practice

Class Structure: Class is structured following the Hatha Yoga Sequencing essentials and is ordered in a safe & progressive way

Sequencing: The class follows an intelligent sequence including:

a dharma talk one pranayama technique a sun salute standing pose balance poses seated poses poses to align and strengthen the spine a distinct closing that includes a minimum of a 5 minute savasana and a guided meditation

Verbal Cuing: Teacher provides clear & consise verbal, physical alignment cues that supports the students ability to explore the posture for themselves and build and refine body awareness.

235

Proficient

Visual Demo: Teacher provides a physical demo of a pose, transition or kriya. The instruction is clear and the teacher is in a space that is visible to all students.

Pacing & Breath: Teacher uses breathwork as a pacing tool to create flow or movement and for appropriate hold time (3-5 breaths). Poses are taught the with correct breath. Environment and Presence: Teacher creates a welcome, inclusive and warm enviornment for the diverse students in their class. Teacher is authentic, grounded, present, recovers well from mistakes and takes ownership of the space.

Working toward Proficiency

Needs more Practice

Proficient

Working toward Proficiency

Needs more Practice

Theming: Teacher communicates an embodied theme that is carried throughout the entire class. The theme is introduced in the beginning. Cues are given to support the theme and the theme is revisited at the end of class for further reflection off the mat.

Modifications, Props, & Assists: Teacher is aware of the needs the practioners and is proactive in providing modifications, props and/or assits as necessary.

237

Your Journey Continues... Write a letter to your future self as a yoga teacher. Read it one year from today.

238

Notes

239

240

241