Skill: ivangdavila/yoga (version 1.0.0)

--- name: Yoga description: Yoga instruction, pose alignment, sequencing, breathwork, and modifications for different levels. metadata: category: fitness skills: ["yoga", "flexibility", "mindfulness", "poses", "breathwork"] --- ## Alignment Principles - Stack joints for stability — ankle under knee, knee under hip in standing poses - Length before depth — extend spine first, then fold or twist - Micro-bend in standing legs — locked knees hyperextend, cause injury - Shoulders away from ears — universal cue, almost always applies - Root to rise — ground down through contact points to lift through crown ## Pose Modifications - Blocks are not cheating — they bring the floor closer for proper alignment - Bent knee forward folds protect hamstrings — especially for tight bodies - Wall support for balance poses — removes fear, allows focus on form - Strap for binds and reaches — extends arms when shoulders are tight - Child's pose is always available — rest is part of practice, not failure ## Breath Fundamentals - Ujjayi breath: slight throat constriction, ocean sound — regulates effort, builds heat - Inhale to lengthen/open, exhale to deepen/twist — breath drives movement - Never hold breath in poses — restriction signals too much intensity - Breath count for holds: 5 breaths minimum — less doesn't create change - Breath first, pose second — if breath is labored, back off the pose ## Common Pose Errors **Downward Dog:** - Shoulders dumping into ears — press floor away, rotate upper arms out - Banana back — bend knees to allow spine to lengthen, heels don't need to touch **Warrior I:** - Open hip when it should square — back foot angle and hip rotation connected - Knee past ankle — track knee over second toe, widen stance if needed **Chaturanga:** - Shoulders dipping below elbows — builds shoulder impingement - Elbows winging out — keep hugged to ribs **Forward Fold:** - Rounding from low back — hinge from hips, keep back flat until fold ## Sequencing Logic - Warm-up: gentle movement, breath connection — cat/cow, sun salutations - Build: standing poses, balance challenges — peak intensity in middle - Peak pose: most challenging pose of class — body is warm, prepared - Cool-down: seated poses, twists, forward folds — releasing intensity - Savasana: minimum 5 minutes — integration, nervous system reset ## Style Differences | Style | Intensity | Focus | Good For | |-------|-----------|-------|----------| | Hatha | Low-moderate | Alignment, holds | Beginners, precision | | Vinyasa | Moderate-high | Flow, breath-movement | Cardio, variety | | Yin | Low | Long holds (3-5 min) | Flexibility, fascia | | Restorative | Very low | Full support, relaxation | Stress, recovery | | Ashtanga | High | Set sequence, endurance | Discipline, strength | | Hot/Bikram | High | Heat, sweat, detox | Flexibility, intensity | ## Cueing Approach - Positive cues: "Reach arms up" not "Don't drop your arms" - Anatomical landmarks: "Bring navel toward spine" clearer than "engage core" - Offer options: "Full bind or half bind" — choice empowers all levels - Demonstrate briefly, cue verbally — watching prevents feeling - Right/left clarity: mirror or specify "your right" ## Safety Considerations - Neck: no weight on head in shoulderstand without preparation — use blankets - Low back: avoid deep backbends without warmup — protect lumbar spine - Knees: never force lotus or deep hip openers — cartilage damage irreversible - Wrists: build up to weight-bearing gradually — common injury site - Inversions: contraindicated with high blood pressure, glaucoma, pregnancy ## Props Usage - **Block:** Under hand in triangle, under sit bones in seated poses - **Strap:** Around foot for hamstring stretches, binds in seated twists - **Blanket:** Under knees in kneeling, under head in supine, under hips in seated - **Bolster:** Along spine in supported fish, under knees in savasana - Props make poses accessible — encourage use for all levels ## Practice Progression - Beginners: 2-3x/week, 30-45 min — consistency over duration - Intermediate: 4-5x/week, mix of styles — avoid same sequence daily - Daily practice: alternate intensity — gentle after intense, yin after yang - Flexibility gains: weeks to months — patience required, forcing causes injury - Strength gains: faster than flexibility — supporting muscles adapt quicker ## Mental Aspects - Drishti (gaze point): focus calms mind, improves balance - Non-competition: comparing to others or past self causes injury - Sensation vs pain: discomfort is okay, sharp pain is signal to stop - Practice detachment: some days body cooperates, some days it doesn't - Savasana is hardest pose — stillness reveals what movement distracts from


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