YCB Level 3 cheat sheet

Four classical streams: Karma Yoga (action), Bhakti Yoga (devotion), Jnana Yoga (knowledge), Raja Yoga (meditation and mental control).

Patanjali's Yoga Sutras contain four padas: Samadhi, Sadhana, Vibhuti, and Kaivalya.

Yoga Sutra 1.2: yogash chitta-vritti-nirodhah-yoga is the stilling of mental fluctuations.

Hatha Yoga Pradipika by Svatmarama has four chapters covering asana, pranayama, mudra and bandha, and samadhi.

Gheranda Samhita's saptanga yoga: shatkarma, asana, mudra, pratyahara, pranayama, dhyana, and samadhi.

Bhagavad Gita presents karma, jnana, and bhakti as paths and is a classical source for karma yoga.

Vivekananda addressed the 1893 Parliament of Religions and founded the Ramakrishna Mission in 1897.

Ashtanga yoga's eight limbs: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.

Yamas: ahimsa, satya, asteya, brahmacharya, and aparigraha.

Niyamas: shaucha, santosha, tapas, svadhyaya, and Ishvarapranidhana.

Ahimsa (non-harming) governs corrections: if a cue or adjustment risks pain, it is stopped.

Satya (truthfulness) must be paired with ahimsa when giving feedback about body, ability, or progress.

Aparigraha (non-possessiveness) limits high-pressure sales, hidden fees, and excessive personal gain.

Kleshas: avidya, asmita, raga, dvesha, and abhinivesha.

Informed consent requires explaining risks, benefits, alternatives, confidentiality limits, and the right to withdraw.

Instructor scope excludes diagnosis, prescribing medication, psychotherapy, and manual therapy beyond training.

Diaphragm is the primary inspiratory muscle; contraction lowers the dome and increases thoracic volume.

Resting expiration is passive; forced expiration uses abdominal and internal intercostal muscles.

Vagus nerve (CN X) provides parasympathetic supply; slow breathing can increase vagal tone.

Rotator cuff muscles: supraspinatus, infraspinatus, teres minor, and subscapularis (SITS).

Hip flexors include iliopsoas, rectus femoris, sartorius, and tensor fasciae latae.

Pancha vayu: prana, apana, samana, udana, and vyana.

Five koshas: annamaya, pranamaya, manomaya, vijnanamaya, and anandamaya.

Three principal nadis: ida, pingala, and sushumna; seven major chakras are commonly described.

Alveolar gas exchange moves oxygen into blood and carbon dioxide out; carbon dioxide is the primary daily respiratory drive.

Yoga Sutra 2.46: sthira sukham asanam-posture is steady and comfortable.

Inversions: avoid in uncontrolled hypertension, glaucoma, recent stroke, and cervical spine instability.

Shoulder stand loads the cervical spine; avoid with neck injury, osteoporosis, glaucoma, or late pregnancy.

Forward folds: caution with acute disc herniation, osteoporosis, and pregnancy; hinge at the hips and avoid forceful rounding.

Twists: avoid in acute spinal fracture, unstable spondylolisthesis, and severe low back pain; stabilize the pelvis first.

Utthita Trikonasana: keep the front knee microbent and tracking over the toes; avoid locking the knee or collapsing the arch.

Manual adjustment sequence: verbal cue, visual demonstration, then hands-on only after explicit consent.

Surya Namaskar commonly has 12 positions, including Pranamasana, Hasta Uttanasana, Padahastasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, and Adho Mukha Svanasana.

Virasana may stress the knees; avoid in acute meniscus or ligament injury and support with a blanket between heels and sit bones.

Nadi shodhana is alternate-nostril breathing; a common beginner ratio is 1:2 inhalation-to-exhalation without retention.

Kapalabhati uses active exhalation and passive inhalation; avoid in uncontrolled hypertension, hernia, pregnancy, and epilepsy.

Bhastrika uses forceful inhalation and exhalation; contraindicated in uncontrolled hypertension and cardiac disease.

Ujjayi uses gentle glottal constriction, creating an audible breath used to pace movement.

Mula bandha is pelvic-floor contraction; jalandhara is chin lock; uddiyana is abdominal lock.

Shatkarmas: neti, dhauti, nauli, basti, kapalabhati, and trataka.

Trataka is steady gazing; avoid in glaucoma, retinal disease, and light-sensitive epilepsy.

Dharana is concentration, dhyana is sustained meditation, and samadhi is absorbed union.

Bhramari is humming-bee breath; it lengthens exhalation and is often used before relaxation.

Type 2 diabetes: yoga is adjunctive; evidence shows modest HbA1c reduction, not medication replacement.

Uncontrolled hypertension: avoid inversions, breath retention, and vigorous pranayama; monitor BP and require medical clearance.

Osteoporosis: avoid deep spinal flexion, twisting, and high-impact loading; emphasize extension, balance, and weight-bearing.

Chronic low back pain: yoga can improve function and pain; avoid painful end-range movements and modify by symptom response.

Pregnancy: after about 20 weeks avoid prolonged supine; avoid prone, deep twists, and unsupported inversions.

Asthma and COPD: pursed-lip and paced breathing may help; avoid hyperventilation and breath retention.

Obesity and metabolic syndrome: dynamic sequences plus lifestyle change; monitor joint load and heat.

Anxiety and depression: yoga is adjunctive; slow breathing and relaxation are prioritized over intense pranayama.

Cardiac disease: avoid retention, inversions, and strenuous effort without cardiology clearance.

Class plan order: centering, warm-up, standing and peak postures, cool-down, and savasana.

60-minute template: 5 minutes centering, 10 minutes warm-up, 30 minutes asana, 10 minutes cool-down, and 5 minutes savasana.

Three-part cue: name the posture, state the action or alignment, then give the breath pattern.

Demonstration sequence: show the shape, cue while observing, then offer a modification.

Beginner classes: prioritize foundational postures and simple breath work; avoid advanced inversions and retention.

Prop use: blocks, straps, blankets, and chairs alter leverage and reduce joint load.

Positive PAR-Q answers require medical clearance before exercise; the instructor does not clear the student.

Mat spacing and room temperature: allow safe arm span, clear props, and avoid overcrowding.

SOAP note: Subjective, Objective, Assessment, and Plan.

Intake record: consent, health history, medications, goals, contraindications, and emergency contact.

Session note: date, practices, duration, modifications, response, adverse events, and plan.

Incident report: time, location, people, action taken, and outcome; factual and prompt.

Confidentiality: store records securely; disclose only with consent or legal requirement.

Red flags requiring referral: chest pain, syncope, new neurological deficit, severe breathlessness, and pregnancy complications.

Scope of practice: no diagnosis, prescribing, psychotherapy, or invasive procedures.

Outcome measures: validated scales and objective data repeated at planned intervals.

Professional boundaries: avoid dual relationships, sexual contact, exploitation, and excessive disclosure.