NESTA Sport Yoga cheat sheet

Classical eight limbs (ashtanga): yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi - asana is the third limb, not the whole practice.

Yamas are five social restraints (non-harming, truthfulness, non-stealing, moderation, non-possessiveness); niyamas are five observances (cleanliness, contentment, discipline, self-study, surrender).

Sport yoga is a modern Western hybrid: it keeps vinyasa flow and breath-linked movement but emphasizes athletic performance, strength, mobility, and recovery rather than classical renunciation.

Hatha yoga is the umbrella term for physical practice; vinyasa means arrangement - linking postures in sequence synchronized to breath.

Four classic paths: karma (action), bhakti (devotion), jnana (knowledge), raja (meditation/royal path) - a teacher should be able to name which path a class theme draws from.

Patanjali's Yoga Sutras define yoga as stilling the fluctuations of the mind (citta vritti nirodha); sutra 2.46 states posture should be steady and comfortable.

Breath (prana) is the pacing mechanism of vinyasa: one movement per inhale or exhale is the default, with held postures as deliberate exceptions.

Scope of practice boundary: yoga instruction addresses movement, breath, and relaxation; it does not diagnose, treat, or prescribe for medical conditions.

Three cue types: verbal (words), visual (demonstration), tactile/manual (hands-on, requires consent and scope check); most classes blend verbal and visual.

Cue the base of support first, then the joint stack, then the action - e.g., feet hip-width, knees track over toes, then lengthen spine.

Use joint-relative language ("bend forward from the hip crease") over vague imagery alone; imagery is a supplement, not a substitute for alignment.

Breath-cue pairing rule: inhale for expansion or lifting, exhale for folding, twisting, or grounding - mirror the cue to the movement's mechanics.

Demonstrate on the mirror side (facing class) and name left/right from the student's perspective, not yours.

Vinyasa transitions follow a predictable pattern: plank, low push-up (chaturanga), upward-facing, downward-facing - teach the transition, not just the endpoint.

Modifications should be offered as a parallel option ("option A / option B") rather than a corrective, so students self-select without feeling singled out.

Count and pace: hold cues to 1–2 sentences, leave 2–3 breaths of silence between instructions, and avoid stacking cues faster than students can execute.

Primary movement planes: sagittal (flexion/extension), frontal (abduction/adduction), transverse (rotation) - most asanas combine all three.

Hip flexion is limited by hamstring length and hip capsule; forward folds load the lumbar spine, so cue hinging at the hip and a soft knee bend.

Chaturanga places high load on the anterior shoulder; keep elbows over wrists and shoulders above elbows to reduce anterior capsule strain.

Spinal flexion plus rotation under load is a risk pattern - avoid deep loaded twists at end range, especially in flexion.

Weight-bearing wrist extension in plank/downward-facing loads the wrist at ~90 degrees; offer fist or forearm options for wrist sensitivity.

Inversions raise intracranial and intraocular pressure; screen for uncontrolled hypertension, glaucoma, and recent neck injury before headstand or shoulderstand.

Breath mechanics: diaphragmatic breathing lowers resting heart rate via vagal tone; rapid breathing raises it - match pranayama to class intent.

Contraindication screening is a conversation, not a diagnosis: ask, note, and modify; refer out when symptoms suggest medical evaluation.

Peak-pose arc: warm-up, sun salutations, standing sequence building toward the peak, peak pose, counterpose, cool-down, savasana.

Warm-up rule: 5–10 minutes of mobility and breath work before loading end-range positions; cold tissues tolerate less range.

Sequence by joint family, not by pose name: group hip openers, then backbends, then twists, so each region gets prepared.

Counterpose principle: follow a strong backbend with a gentle forward fold; follow deep flexion with extension - balance the direction of load.

Class length budgeting: 60-minute class ≈ 8–10 min warm-up, 30–35 min main sequence, 8–10 min cool-down, 5 min savasana.

Theme and intention should be set in the first 3 minutes and echoed once mid-class and once at close - one theme, not three.

Level differentiation: offer one base shape plus a regression and progression per major pose so mixed-level classes stay coherent.

Savasana is not optional filler: 3–5 minutes minimum for a 60-minute class to allow parasympathetic downshift.

Voice mechanics: cue on the exhale of your own breath, project from the diaphragm, and vary volume and pace to signal intensity changes.

Demonstration versus cueing trade-off: demonstrating improves visual learning but reduces your ability to observe; alternate rather than do both constantly.

Consent script for hands-on assists: name the assist, ask permission, offer an opt-out, and never assist the neck or apply force to end range.

Scope-of-practice language: use "notice," "explore," and "if it feels right" rather than "this fixes" or "this cures."

Professional documents: liability waiver, health intake form, and emergency contact - reviewed before class, not after an incident.

Insurance and certification: maintain current CPR/first aid, professional liability coverage, and continuing education hours per certifying body.

Inclusive language: cue function and sensation ("feel the stretch in the back of the leg") rather than body shape or appearance.

Incident response order: stop class, assess, call emergency services if needed, document facts objectively, notify insurer and employer.