yoga

name	Yoga
description	Yoga instruction, pose alignment, sequencing, breathwork, and modifications for different levels.
metadata	{"category":"fitness","skills":["yoga","flexibility","mindfulness","poses","breathwork"]}

Alignment Principles

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

Pose Modifications

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

Breath Fundamentals

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

Common Pose Errors

Downward Dog:

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

Warrior I:

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

Chaturanga:

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

Forward Fold:

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

Sequencing Logic

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

Style Differences

Style	Intensity	Focus	Good For
Hatha	Low-moderate	Alignment, holds	Beginners, precision
Vinyasa	Moderate-high	Flow, breath-movement	Cardio, variety
Yin	Low	Long holds (3-5 min)	Flexibility, fascia
Restorative	Very low	Full support, relaxation	Stress, recovery
Ashtanga	High	Set sequence, endurance	Discipline, strength
Hot/Bikram	High	Heat, sweat, detox	Flexibility, intensity

Cueing Approach

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

Safety Considerations

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

Props Usage

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

Practice Progression

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

Mental Aspects

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