NESTA Sport Yoga study plan

Define sport yoga and distinguish it from studio vinyasa, power yoga, and sport-specific mobility work in your own written summary

Map the historical roots of modern postural yoga and identify which claims about origins are well supported versus speculative

Write out the yamas and niyamas from memory and give one applied example of each in a coaching context

Label the major joints, planes of motion, and movement terms (flexion, extension, abduction, rotation) on a blank body diagram

Explain the difference between mobility and flexibility and why it matters for athletic populations

Trace the kinetic chain for three common yoga transitions (downward dog to lunge, warrior to warrior, chair to stand) and note where load concentrates

Identify the prime movers, stabilizers, and antagonists for five foundational poses

Describe the stretch reflex and reciprocal inhibition and explain how breath and hold duration influence them

Cue five foundational poses using joint-action language rather than vague directional language

List three contraindication patterns (for example wrist loading, deep hip flexion, loaded spinal extension) and the modification for each

Build a cueing hierarchy (base of support, joint action, breath, refinement) and apply it to ten poses

Practice teach five poses aloud, recording yourself, and self-assess against a three-point rubric for clarity, timing, and safety language

Explain the purpose of warm-up, peak, and cool-down segments and how intensity curves differ for beginners versus athletes

Draft a 15-minute sequence on paper with entry, hold, and exit for each pose

Identify three common sequencing errors (for example insufficient prep for a peak pose, abrupt intensity spikes) and write the fix for each

Design a 45-minute class plan with a stated intention, target population, and intensity arc

Apply the cueing hierarchy to transition language so students move safely between poses

Write three class-planning templates (peak pose, vinyasa flow, recovery or mobility) and specify when each is appropriate

Draft a professional intake form and verbal pre-class screening script covering injury history, pregnancy, and recent surgery

Practice delivering clear consent and modification options at the start of class

Apply the yamas and niyamas to real teaching scenarios, including touch consent, scope of practice, and equitable cueing

Write a scope-of-practice statement listing what a sport yoga instructor does not diagnose or treat

Analyze three ethical dilemmas (student with undiagnosed pain, athlete requesting contraindicated depth, student who discloses an eating disorder) and write an appropriate response for each

Describe how to adapt language and pacing for mixed-ability groups and for athletes with sport-specific needs

Outline a referral pathway to physiotherapists, physicians, and mental health professionals

Refine cueing for five advanced or sport-specific poses, including handstand prep, deep lunge, and loaded rotation, with explicit safety language

Identify the three most common compensation patterns in your target population and write corrective cueing for each

Explain how breath mechanics (diaphragmatic versus accessory breathing) affect bracing and performance

Practice teach a 20-minute segment and self-assess against your cueing rubric, noting two specific improvements

List five red flags that warrant stopping a pose and referring out

Build a 60-minute class plan for a specific athletic population with a clear intensity arc and peak pose

Write the full script for the class, including opening, transitions, peak, cool-down, and closing

Rehearse and time the class, adjusting pacing to fit the 60-minute window

Create a feedback form with three measurable criteria (clarity, safety language, pacing) for peer or mentor review

Identify two ways to modify the class for a participant with a shoulder limitation and write the substitutions

Review all five domains using a self-made summary sheet of key terms, poses, and sequencing rules

Complete a timed 60-question practice test and score at least 80 percent, reviewing every missed item

Re-teach two weak areas identified by the practice test and document the correction

Deliver your 60-minute class to a peer or mentor and collect completed feedback forms

Write a personal continuing-education plan listing three resources and one skill to develop after certification