YCB Level 1 Yoga Protocol Instructor study plan

List and correctly demonstrate the 12 foundational standing asanas with correct base, spine and drishti cues

Name the major joints and muscle groups loaded in each standing pose and state one common misalignment per pose

Define the three planes of movement and apply them when describing a pose to a partner

Record yourself teaching Surya Namaskara with breath-to-movement synchrony and self-score against a 10-point checklist

Demonstrate and cue 10 seated, supine and prone asanas spanning forward bends, backbends and twists

Identify contraindications for each of those 10 asanas and state the safe modification for two of them

Explain the physiology of stretching (stretch reflex, reciprocal inhibition) in 150 words without notes

Sequence a 20-minute asana flow that moves from simple to complex with a counter-pose after every backbend

Practise and correctly demonstrate Nadi Shodhana, Bhramari, Ujjayi and Kapalabhati with correct ratio and duration

Describe the mechanism and precautions for Jalandhara, Uddiyana and Mula bandha

Name the six Shatkarma kriyas, state the purpose of each and the two that require supervision

Label the three mudra categories and demonstrate five mudras with hand position and stated benefit

Recite the eight limbs of Ashtanga Yoga in order and explain each limb in two sentences

Summarise Patanjali's four padas and define chitta vritti nirodha, abhyasa and vairagya in your own words

Distinguish Raja, Hatha, Karma, Bhakti and Jnana yoga with one defining practice each

Outline the historical timeline of yoga from pre-classical to modern era and cite the key text for each era

Build a 60-minute class plan template with centring, warm-up, asana, pranayama, relaxation and closure timings

Write and deliver three distinct verbal alignment cues per pose for a set of 8 poses, avoiding jargon

Demonstrate the three corrections types (verbal, visual, hands-on-with-consent) on a peer and explain when each is appropriate

List five classroom-safety and inclusivity measures for mixed-ability groups

Explain the physiological stress response and map three yoga practices to each phase of it

Design a 15-minute stress-management routine for a desk worker and justify each component

State the YCB general guidelines for a yoga class (dress, timing, empty stomach, hygiene, sequence rules) from memory

Adapt one class plan for a participant with hypertension and one with low back pain

Deliver two full 45-minute mock teaching demonstrations to a peer or camera with timing kept to plan

Write a complete lesson plan in the YCB format: objectives, sequence, props, assessment, contraindications

Answer 15 viva-style questions on asana, pranayama, anatomy and philosophy without notes

Self-review both demonstrations against a 5-criterion rubric (voice, cueing, sequencing, safety, presence) and list three fixes

Complete two full-length timed mock exams covering all eight domains and score above 70% on each

Re-teach the five weakest asanas and three weakest pranayamas flagged by the mock results

Recite the eight limbs, six kriyas, three bandhas and the key anatomy terms under 5 minutes total

Run one final 45-minute demonstration integrating asana, pranayama and relaxation with a closing Q&A