ISSA Yoga 200 cheat sheet

Patanjali's Yoga Sutras are compiled in four padas: Samadhi (1), Sadhana (2), Vibhuti (3), Kaivalya (4); the eight limbs are enumerated in Sutra 2.29.

The eight limbs in order: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi; the first five are outer (bahiranga), the last three inner (antaranga).

Five yamas: ahimsa (non-harming), satya (truthfulness), asteya (non-stealing), brahmacharya (moderation/continence), aparigraha (non-possessiveness).

Five niyamas: saucha (cleanliness), santosha (contentment), tapas (discipline), svadhyaya (self-study), ishvarapranidhana (surrender).

Classical texts and approximate dates: Yoga Sutras (~2nd c. CE or earlier), Bhagavad Gita (~2nd c. BCE), Hatha Yoga Pradipika (~15th c.), Gheranda Samhita (~17th c.), Shiva Samhita (~15th-17th c.).

Krishnamacharya's lineage students include B.K.S. Iyengar, K. Pattabhi Jois, T.K.V. Desikachar, and Indra Devi; Sivananda's include Satchidananda and Vishnudevananda.

Yoga Sutras 1.2 defines yoga as citta-vritti-nirodhah (stilling the fluctuations of mind); 1.12 names abhyasa (practice) and vairagya (non-attachment) as the means.

Ethical scope rule: yamas function as universal vows (sarvabhauma) per Sutra 2.31, so they are not conditional on place, time, or social role.

Hatha Yoga Pradipika lists six cleansing kriyas: dhauti, basti, neti, trataka, nauli, kapalabhati; it also describes asana, pranayama, mudra, and bandha.

Vertebral counts: 7 cervical, 12 thoracic, 5 lumbar, 5 fused sacral, 3-4 fused coccygeal; the spine has 4 natural curves (cervical lordosis, thoracic kyphosis, lumbar lordosis, sacral kyphosis).

Planes: sagittal divides left/right (flexion-extension), frontal divides front/back (abduction-adduction, lateral flexion), transverse divides top/bottom (rotation).

Diaphragm anatomy: dome-shaped, innervated by the phrenic nerve (C3-C5); contraction flattens it, increasing thoracic volume and lowering intrathoracic pressure.

Agonist/antagonist pairs relevant to asana: iliopsoas vs gluteus maximus (hip flexion), rectus abdominis vs erector spinae (trunk flexion), biceps brachii vs triceps brachii (elbow flexion).

Rotator cuff muscles (SITS): supraspinatus, infraspinatus, teres minor, subscapularis; supraspinatus initiates abduction in the first 15 degrees.

Hamstring group: biceps femoris, semitendinosus, semimembranosus; all cross both hip and knee except the short head of biceps femoris (knee only).

Muscle spindle detects stretch and rate of stretch, driving the stretch reflex; Golgi tendon organ senses tension and mediates autogenic inhibition, which is why sustained holds can increase tolerance.

Breathing mechanics: normal resting breathing moves ~500 mL tidal volume; inspiration is active (diaphragm, external intercostals), quiet expiration is passive elastic recoil.

Load rule: weight-bearing through the wrists in extension is reduced by spreading fingers, pressing knuckles down, and distributing force; the wrist has roughly 70-80 degrees of available extension.

Tadasana reference points: feet parallel with ankles under knees, kneecaps facing forward, pelvis neutral, ribs stacked over pelvis, ears over shoulders, chin level.

In standing forward folds, cue hip hinge with a long spine; knees may stay slightly bent because hamstring length, not knee extension, determines the fold depth.

Warrior I: front knee tracks over the middle toes, both hips square forward, back foot at roughly 45 degrees, back leg straight; Warrior II opens hips to the side with front knee stacked over ankle.

Chaturanga: elbows bend to about 90 degrees and track over the wrists, not flared; shoulders stay at or above elbow height; the body lowers as one line.

Downward-facing dog: hands shoulder-width, feet hip-width, external rotation of the upper arms to broaden the collarbones, ears in line with the arms; heels need not touch the floor.

Triangle pose: both legs straight or front knee microbent, torso side-bends over the front leg, both sides of the waist lengthened, arms in one line; do not collapse weight into the front hand.

Inversions: shoulderstand bears weight on the upper back/shoulders, never on the cervical spine; headstand should place minimal load on the crown with forearms bearing weight.

Modification rules: elevate hands on blocks to reduce wrist extension; place a block under the sitting bones in seated folds for tight hamstrings; use a strap for bound poses to preserve shoulder alignment.

Contraindication logic: avoid deep spinal flexion with osteoporosis or disc herniation; avoid prolonged inversion with uncontrolled hypertension or glaucoma; skip breath retention in pregnancy.

Peak-pose sequencing arc: centering, warm-up, sun salutations, standing poses, peak pose preparation, peak pose, counterposes, backbends or twists, savasana.

Warm-up rule: prepare the joints and muscle groups the peak pose loads; e.g., for Wheel, open shoulders and thoracic spine and strengthen glutes and spinal extensors before the peak.

Counterpose principle: follow a strong flexion with extension, a deep twist with a neutralizing twist in the other direction, and a backbend with a gentle forward fold.

Energy curve: intensity typically rises through the middle third and falls in the final third; savasana occupies roughly 5-10 minutes of a 60-minute class.

Pacing for a 60-minute mixed-level class: about 5 minutes centering, 10-15 minutes warm-up, 25-30 minutes main sequence, 5-10 minutes cooldown, 5-10 minutes savasana.

Prana vayu model for sequencing: apana (downward, grounding) early, samana (equalizing, core) mid-class, prana and udana (upward, expansive) for backbends and inversions, vyana (pervading) for integration.

Skill-level design rule: teach one new action per pose maximum; introduce unfamiliar transitions only after the component poses have been practiced.

Class theme structure: choose a philosophical theme, an anatomical focus, or a peak pose, then select every pose to serve it; avoid unrelated detours.

Pranayama ratio: the classical 1:4:2 pattern (inhale:hold:exhale) with breath retention (kumbhaka) traditionally reserved for advanced practitioners; beginners use 1:2 inhale-to-exhale.

Nadi shodhana (alternate nostril) procedure: exhale left, inhale left, exhale right, inhale right, exhale left; it balances the ida and pingala nadis.

Ujjayi: slight glottal constriction creating an audible breath; it lengthens the exhale and is the standard breath for vinyasa.

Kapalabhati is a forced exhale with passive inhale at roughly 60-120 strokes per minute; it is a kriya, not a classical pranayama, and is contraindicated in pregnancy, hypertension, and hernia.

Bhramari (humming bee) breath uses a closed-mouth hum on the exhale; it prolongs the exhale and is calming.

Bandhas: mula bandha (pelvic floor), uddiyana bandha (abdominal lock, practiced on empty lungs), jalandhara bandha (throat lock); mahabandha combines all three.

Kosha model (five sheaths): annamaya (food/body), pranayama (breath/energy), manomaya (mind), vijnanamaya (wisdom), anandamaya (bliss).

Meditation progression: dharana (concentration on one object), dhyana (sustained attention), samadhi (absorption); the shift is from effortful focus to effortless flow.

Chakra correspondence: muladhara (root, base of spine), svadhisthana (sacrum), manipura (navel), anahata (heart), vishuddha (throat), ajna (brow), sahasrara (crown).

Cue types: verbal (auditory), visual (demonstration), and tactile (hands-on, with consent); use at least two channels for any new action.

Cue order rule: name the action, then the direction, then the body part, then the breath; e.g., 'Exhale, hinge forward from the hips.'

Demonstration trade-off: mirroring the class shows the shape but reverses left/right; cue verbally instead of mirroring when teaching asymmetrical sequences.

Three-part instruction structure: set-up (foundation), refinement (alignment action), and breath/attention cue; each pose gets at most three instructions.

Teaching to mixed levels: offer one base instruction plus a regression and an advancement; state the base first so everyone can start.

Voice and pacing: speak on the exhale for effortful movement, slow the cadence during transitions, and pause after key cues to allow processing.

Physical adjustments require explicit consent, avoid sensitive areas, never adjust the cervical spine or press on the abdomen, and must be avoided in pregnancy or injury without clearance.

Classroom management: establish mat placement and sight lines before class, state bathroom and exit routes, and set a clear signal for latecomers to join without disruption.

Sequencing safety check: never teach a pose you cannot safely modify for a student in the room; have a default regression ready for every peak pose.

Scope rule: yoga teachers are not licensed to diagnose, treat, or prescribe; refer suspected injury or medical conditions to a physician or physical therapist.

Informed consent: disclose the nature of physical adjustments, the risk of injury, and the student's right to decline any cue or touch.

Screening: use a health intake form covering pregnancy, recent surgery, cardiovascular disease, glaucoma, osteoporosis, and prior injuries; review it before class.

Confidentiality: intake data and student disclosures are protected information; do not discuss them in class or on social media.

Insurance and liability: professional liability coverage and a signed waiver are standard; a waiver does not eliminate liability for negligence.

Emergency protocol: know the location of the AED and first-aid kit, the venue address for EMS, and the studio's incident-report procedure.

Business ethics: advertise credentials accurately, do not claim medical or therapeutic certification you do not hold, and follow the venue's licensing and tax rules.

Continuing education: Yoga Alliance's 200-hour credential requires a registered school; renewal requires ongoing training hours and adherence to the ethical precepts.

Scope boundary for hands-on work: avoid spinal manipulation, deep pressure on the neck, and any technique resembling physical therapy unless separately licensed.