YCB Level 2 cheat sheet

Yoga derives from the Sanskrit root yuj (to yoke, to join); Patanjali defines it as chitta-vritti-nirodhah, the cessation of the modifications of the mind (YS 1.2).

Bhagavad Gita 2.48: samatvam yoga uchyate - equanimity is called yoga; Gita 2.50: yogah karmasu kaushalam - yoga is skill in action.

Four classical streams: Karma (action), Bhakti (devotion), Jnana (knowledge) and Raja (meditation); Hatha yoga is a later, practical branch.

Hathapradipika 1.1 presents Hatha as a ladder (sopana) ascending to Raja yoga.

The UN General Assembly adopted 21 June as the International Day of Yoga on 11 December 2014; it was first observed in 2015.

The Yoga Certification Board functions under the Ministry of AYUSH, Government of India, and certifies professionals across levels 1 to 5 (Yoga Volunteer to Yoga Master).

Practice guidelines: empty stomach or 3-4 hours after a full meal; clean, airy, well-ventilated space; non-slip mat; no practice during acute illness or fever; bath 15-30 minutes after practice.

Five yamas: ahimsa, satya, asteya, brahmacharya, aparigraha. Five niyamas: shaucha, santosha, tapas, svadhyaya, ishvarapranidhana.

Patanjali Yoga Sutra contains 196 sutras in four padas: Samadhi (51), Sadhana (55), Vibhuti (56) and Kaivalya (34).

Eight limbs (YS 2.29): yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

YS 2.46 sthira-sukham asanam (steady and comfortable posture); 2.47 prayatna-shaithilya (loosening of effort); 2.48 tato dvandva-anabhighatah (freedom from pairs of opposites).

Five chitta vrittis (YS 1.6): pramana, viparyaya, vikalpa, nidra, smriti.

Five kleshas (YS 2.3): avidya, asmita, raga, dvesha, abhinivesha.

Bhagavad Gita: 18 chapters, 700 verses; chapter 6 (Dhyana Yoga) prescribes moderation in eating, sleep and recreation (6.16-17).

Hathapradipika of Swatmarama: four upadeshas covering asana, pranayama, mudra-bandha and samadhi; it names 84 asanas and describes about 15.

Shatkarma are listed in Hathapradipika 2.22: dhauti, basti, neti, trataka, nauli and kapalabhati.

Shatkarma: dhauti, basti, neti, trataka, nauli, kapalabhati - cleansing kriyas performed before pranayama in Hatha practice.

Jala neti uses lukewarm saline; it is avoided with nasal obstruction, epistaxis, chronic sneezing or ear infection.

Sukshma vyayama: joint and small-muscle movements of neck, shoulders, wrists, hips, knees and ankles used as warm-up; the pavanmuktasana series is a classic example.

Sthula vyayama: vigorous exercise such as danda baithak, surya namaskara, running or skipping that raises heart rate and respiratory rate.

Surya namaskara: 12 steps linked to breath, one mantra per step, beginning and ending in pranam asana.

Pranayama components: puraka (inhalation), rechaka (exhalation), kumbhaka (retention). Beginners practise without kumbhaka; the classical ratio 1:4:2 applies only under supervision.

Bandhas: jalandhara (chin lock), uddiyana (abdominal lock), mula (perineal lock) and maha bandha (all three together).

Kapalabhati uses active exhalation and passive inhalation; contraindicated in hypertension, hernia, epilepsy, cardiac disease and pregnancy.

Skeleton: 206 bones; axial 80 (skull, vertebral column, ribs, sternum) and appendicular 126.

Vertebral column: 33 vertebrae - 7 cervical, 12 thoracic, 5 lumbar, 5 fused sacral, 4 coccygeal.

Respiration: the diaphragm is the primary inspiratory muscle; tidal volume is about 500 mL and vital capacity about 4.8 L in adult males.

Heart: four chambers; the SA node is the natural pacemaker; resting heart rate 60-100 per minute; cardiac output about 5 L per minute.

Autonomic nervous system: sympathetic is fight-or-flight, parasympathetic is rest-and-digest; slow pranayama raises vagal tone.

Muscle types are skeletal, smooth and cardiac; skeletal contraction follows the sliding-filament theory of actin and myosin.

The stress axis is hypothalamic-pituitary-adrenal; cortisol and adrenaline rise in acute stress and fall with relaxation practice.

WHO (1948): health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Lifestyle disorders commonly addressed: obesity, type 2 diabetes, hypertension, dyslipidaemia, ischaemic heart disease, asthma, chronic back pain and depression.

Hypertension: avoid inversions, kapalabhati, bhastrika and long kumbhaka; favour shavasana, nadi shodhana and bhramari.

Type 2 diabetes: regular yoga improves insulin sensitivity and lowers HbA1c; watch for hypoglycaemia around practice.

Obesity: dynamic asanas, surya namaskara and brisk sequences raise energy expenditure; diet regulation works alongside.

Asthma: avoid breath retention and forceful breathing; practise ujjayi, anulom-vilom and bhramari.

Yoga is adjunctive, not a substitute for medication; any drug change is decided by the treating physician.

Bhagavad Gita 17.8-10 classifies ahara as sattvic, rajasic and tamasic.

Mitahara: half the stomach filled with food, one quarter with water, one quarter left empty; overeating is avoided.

Sattvic: fresh, seasonal, lightly cooked foods - whole grains, pulses, fruits, vegetables, milk and ghee.

Rajasic: excessively spicy, sour, salty and fried foods, plus stimulants such as tea and coffee.

Tamasic: stale, reheated, fermented, over-processed food, alcohol and tobacco; classical yoga also lists meat.

Gita 6.17 states that yoga succeeds for one who is moderate in eating, recreation, sleep and work.

Timing rule: allow 3-4 hours after a full meal before asana; a shorter gap after liquids; a light early dinner is preferred.

Brahma muhurta is about 90 minutes before sunrise (roughly 4:00-5:30 am), traditionally the preferred time for practice.

Typical order: rising, elimination, danta dhavana and jihva prakshalana, jala neti, asana, pranayama, dhyana, then snana.

Abhyanga (oil massage) followed by a warm bath is part of the Ayurvedic daily regimen.

Trayopastambha: ahara (food), nidra (sleep) and brahmacharya are the three pillars of health that dinacharya organises.

Nidra: 6-8 hours at night; daytime sleep is discouraged in classical texts except in summer or illness.

Meals are taken at fixed times, with the largest meal at midday when agni (digestive fire) is strongest.

Ritucharya is the seasonal counterpart of dinacharya; both belong to the Ayurvedic preventive framework.

Hans Selye: stress is the non-specific response of the body to any demand; General Adaptation Syndrome stages are alarm, resistance and exhaustion.

Acute stress: sympathetic activation raises heart rate, blood pressure, respiratory rate, cortisol and adrenaline.

Chronic stress is linked to immunosuppression, central adiposity, insulin resistance, anxiety and hypertension.

Regular yoga lowers salivary cortisol, raises GABA activity and increases heart-rate variability, with effects reported after 8-12 weeks of practice.

Shavasana, yoga nidra, bhramari, nadi shodhana and slow breathing near 6 breaths per minute shift the balance to parasympathetic dominance.

WHO physical activity target for adults: 150-300 minutes of moderate or 75-150 minutes of vigorous activity per week.

Pratyahara and dharana are used to reduce sensory and digital overload that maintains lifestyle stress.

Class sequence: prayer/centering, sukshma vyayama, asana, pranayama, dhyana, shavasana, closing.

Instruction pattern: name the pose in Sanskrit and English, demonstrate, give 2-3 alignment cues, add a breath cue, hold, release, then counter-pose.

Demonstrate both sides; mirror the class or use a student demonstrator rather than turning the back while cueing.

Adjustments: verbal correction first, manual only with consent; avoid the chest, abdomen, inner thighs and neck.

Collect health history (blood pressure, pregnancy, recent surgery, back injury) and state contraindications before the class begins.

Pace: beginners hold asanas about 20-30 seconds; breath counting is preferred to clock timing.

Voice must be audible, slow and modulated; instructions are short, positive and free of unnecessary jargon.

Lesson plan fields: date, level, duration, objectives, mat space, asana sequence with counter-poses, pranayama, relaxation, evaluation and home practice.

60-minute template: 5-10 minutes centering and warm-up, 35-40 minutes asana, 8-10 minutes pranayama, 5-8 minutes shavasana.

Mat spacing of at least 1.5-2 metres, a ventilated room, non-slip floor and no draughts are standard safety conditions.

Counter-pose rule: follow a forward bend with a backbend and vice versa; neutralise after twists.

Emergency readiness: first-aid kit, health/consent form and referral contacts; stop the class for chest pain, dizziness or severe breathlessness.

Common Yoga Protocol of the Ministry of AYUSH runs about 45 minutes: prayer, loosening, asanas, pranayama, dhyana and shanti path.

Records to keep: attendance, injuries, progress notes and student feedback after each class.

Practicum components: demonstration, teaching practice (peer class), viva and self-assessment.

A demonstration opens with prayer, includes surya namaskara or a peak asana, and closes with shavasana.

Assessment rubric: alignment, cue clarity, breath coordination, sequencing, safety, time management, voice and rapport.

Viva commonly covers: definition of yoga, YS 1.2, the eight limbs, names of shatkarma, bandhas and contraindications.

Self-assessment compares one's performance with the rubric, names two strengths and one improvement with a concrete action.

Common errors to avoid: locked knees, hyperextended cervical spine, held breath, and a collapsed lumbar spine in forward folds.

Professional conduct: punctuality, hygiene, ahimsa in speech and touch, and respect for each student's limitations.