Yoga

Common Pose Errors

Downward Dog:

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

Warrior I:

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

Chaturanga:

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

Forward Fold:

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

Sequencing Logic

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

Style Differences

Cueing Approach

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

Safety Considerations

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

Props Usage

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

Practice Progression

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

Mental Aspects

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