RYT-200 cheat sheet

Vinyasa = breath-linked movement; the standard rule is one breath per movement, inhale for lengthening/opening actions and exhale for folding, twisting and compressing actions.

Ashtanga Surya Namaskara A order: Samasthiti → Urdhva Hastasana → Uttanasana → Ardha Uttanasana → Chaturanga Dandasana → Urdhva Mukha Svanasana → Adho Mukha Svanasana → Ardha Uttanasana → Uttanasana → Urdhva Hastasana → Samasthiti.

Ujjayi breath: slight glottal constriction, nasal inhalation and exhalation, soft audible sound; inhale and exhale are kept equal in length and full throughout the class.

Bandhas: mula bandha (pelvic floor lift), uddiyana bandha (abdomen drawn up and in, below the navel and above the pubis), jalandhara bandha (throat lock); maha bandha = all three together.

Drishti examples: nasagrai (nose tip), bhrumadhya (eyebrow center), nabhi (navel), hastagrai (hand), padhayoragrai (toes), urdhva (upward); the gaze is soft, never strained.

Hold-time rule of thumb: vinyasa 1 breath per movement, hatha 5–10 breaths per pose, restorative 3–10 minutes with props, yin 3–5 minutes.

Contraindication decision rule: omit inversions with uncontrolled hypertension, glaucoma or recent stroke; omit deep twists, prone poses and breath retention in pregnancy; omit breath retention with uncontrolled hypertension.

Warm-up rule: mobilize joints and raise tissue temperature before loading, and teach the preparation pose whose joint action matches the peak pose.

Pranayama forms: nadi shodhana (alternate nostril), dirgha (three-part breath), bhramari (humming); kapalabhati and bhastrika are vigorous and are omitted in pregnancy and uncontrolled hypertension.

Planes of motion: sagittal = flexion/extension (forward folds, backbends); frontal/coronal = abduction, adduction, side-bending; transverse = rotation.

Vertebral column: 7 cervical, 12 thoracic, 5 lumbar, 5 fused sacral vertebrae and a fused coccyx; cervical and lumbar curves are secondary (lordotic), thoracic and sacral curves are primary (kyphotic).

Contraction types: isometric = no change in muscle length under tension (plank hold); concentric = muscle shortens while producing force; eccentric = muscle lengthens under load (lowering out of a pose).

Rotator cuff (SITS): supraspinatus, infraspinatus, teres minor, subscapularis; it stabilizes the humeral head, and external-rotation cues with arms overhead widen the subacromial space.

Hip flexors: iliopsoas (psoas major + iliacus), rectus femoris, sartorius, tensor fasciae latae; tight hip flexors can pull the pelvis into anterior tilt and increase lumbar lordosis.

Knee: a modified hinge joint allowing flexion/extension plus slight rotation only when flexed; micro-bend straight-legged folds to avoid hyperextension and never force external rotation of a flexed, weight-bearing knee (meniscal stress).

Hamstrings (biceps femoris, semitendinosus, semimembranosus) extend the hip and flex the knee; quadriceps (rectus femoris, vastus lateralis, medialis, intermedius) extend the knee, and rectus femoris also flexes the hip.

Breath mechanics: the diaphragm contracts and descends on inhalation, assisted by intercostals, scalenes and sternocleidomastoid; dominant neck and shoulder movement signals shallow accessory breathing.

Stretch reflex versus autogenic inhibition: muscle spindles resist rapid lengthening, while Golgi tendon organs sense tension and, with a sustained hold, permit further lengthening.

Patanjali's Yoga Sutras: 196 sutras arranged in four padas - Samadhi Pada, Sadhana Pada, Vibhuti Pada, Kaivalya Pada.

Sutra 1.1: atha yoga anushasanam (now the discipline of yoga); Sutra 1.2: yoga chitta vritti nirodhah (yoga is the stilling of the fluctuations of the mind-stuff).

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

Five yamas: ahimsa (non-harming), satya (truthfulness), asteya (non-stealing), brahmacharya (right use of energy), aparigraha (non-possessiveness).

Five niyamas: saucha (cleanliness), santosha (contentment), tapas (discipline/heat), svadhyaya (self-study), ishvarapranidhana (surrender to a higher principle).

Five kleshas: avidya (ignorance), asmita (egoism), raga (attachment), dvesha (aversion), abhinivesha (fear of death); avidya is the root affliction.

Four classical paths: karma (action), bhakti (devotion), jnana (knowledge), raja (meditation); the Bhagavad Gita emphasizes the first three.

Texts: Bhagavad Gita - 18 chapters, about 700 verses, a dialogue between Arjuna and Krishna; Hatha Yoga Pradipika - 15th century, Svatmarama, four chapters on asana, pranayama, mudra/bandha and samadhi.

Frameworks: three gunas - sattva (clarity), rajas (activity), tamas (inertia); five koshas - annamaya, pranamaya, manomaya, vijnanamaya, anandamaya.

Scope of practice: teach asana, breath, relaxation and philosophy; do not diagnose conditions, prescribe treatment or promise medical outcomes - refer students to licensed providers.

Touch rule: consent is required before every hands-on adjustment; state what you will do and where, and offer a verbal cue or prop alternative.

Documentation: retain registration and waiver forms, and record incidents objectively (who, what, when, where, witnesses, care given) with no speculation or admission of fault.

Insurance: carry professional liability coverage before teaching; many studios and venues require a certificate of insurance naming them as additional insured.

Confidentiality: do not discuss a student's body, health or personal disclosures publicly or on social media; photographs require written permission.

Emergency sequence: stop class, check responsiveness and breathing, call emergency services, send someone for the AED, and stay with the student until help arrives.

Credentials: RYT-200 requires completion of a 200-hour registered teacher training; registration is maintained through continuing education each renewal cycle - confirm current hour requirements with the credentialing body.

Business and legal: independent contractors are typically paid on 1099 and handle their own taxes; recorded or played music in class must be licensed.

Class arc: centering (2–5 minutes) → warm-up → build/peak → counterpose and cool-down → savasana (5–15 minutes) → brief close.

Cue formula: name the pose, give two or three alignment actions, then state the breath; phrase cues positively ("step the right foot forward" rather than "don't step back").

Timing rule: rehearse the sequence against a clock, place the peak at roughly 60–70% of class time, and never cut savasana to fit in another pose.

Room set-up: mats aligned with clear sightlines, props staged, music low enough that the voice carries without strain; greet students at the door.

Demonstration rule: keep demos brief, teach from a position where all students can see, and avoid standing where your body blocks the room.

Variation rule: for every peak offer a base version, a prop-supported version and a challenge; use "option" language rather than ranking levels.

Adjustment rule: hands-on only after consent, never press the neck or a flexed lumbar spine, and time physical assists to the student's exhale.

Observation rule: scan faces, breath and joint alignment continuously; a held breath or strained jaw signals the class needs a regression or a rest.