A dynamic program designed to give you the tools to live your life in a more meaningful way through the comprehensive study of ancient yogic healing practices.
Through these practices, we will learn how we can bring forth the most authentic, healthy, radiant, connected parts of ourselves to then lead others towards their own source and truth.
The foundation of our leadership begins here—with a shared commitment to excellence, fairness, and right action. These policies guide us in moments of certainty and uncertainty alike, ensuring a safe and transformative environment for every student and teacher.
200
certified training hours
2.2
Training Hours Breakdown
Your 200-hour certification is structured across five Yoga Alliance categories. Each discipline builds on the others—technique informs teaching methodology, anatomy deepens your cueing, philosophy grounds your leadership, and practicum ties it all together through real-world application.
Techniques, Training & Practice
75 hours
Asana, pranayama, meditation, mantra, and chanting. The physical and energetic practices that form the core of your teaching toolkit.
Teaching Methodology
50 hours
Teaching principles, cueing, sequencing, assists, props, class design, and the art of holding space for your students.
Anatomy & Physiology
20 hours
Physical and energetic anatomy, kinesiology, biomechanics, and the physiological benefits of yoga and breathwork.
Yoga Philosophy, Lifestyle & Ethics
30 hours
The Yoga Sutras, history and lineage, ethical principles, professional development, and integrating yogic philosophy into daily life.
Practicum
25 hours
Practice teaching, observation, assisting, receiving and giving feedback, and guided mentorship with senior teachers.
Once enrolled, you will receive access to your digital training portal—your home base for schedules, resources, recorded content, and assignments throughout the program.
2.3 — Code of Conduct
2.3
Code of Conduct
Purpose Statement
The policies and agreements set forth here are to hold our instructors and trainees to a high standard of excellence, fairness, and right action. These are the very foundation of our leadership that reminds us of the right thing to do, especially in moments we are unsure. It’s our job as leaders to take care of ourselves, our students, and one another through upholding our commitment to quality values and ethical principles.
We believe that it is the responsibility of a teacher to ensure a safe environment in which our students can grow physically, mentally, emotionally, and spiritually. Our Code of Conduct was developed to protect our students in this potentially vulnerable relationship with their teachers and to uphold the highest professional standards.
Our Commitment to You
Our team is committed to providing you with both an exceptional and practical training. We will always see the best in you, the truth in you, and the light in you. We will push you to see your best self and consistently go above and beyond to ensure that you feel safe in the presence of our leadership and community as you enter the realms of your own growth and learning.
We are committed to providing you the most up to date information and knowledge on each subject, and always honor differing perspectives on topics presented.
Your Commitment to Yourself
I commit to a 200 hour journey in which I invest my mind, body, and soul into learning and elevating my consciousness. I am aware that there may be times when I don’t feel my best, but I also know that I will be welcomed with open arms in any condition that I am. I am open to exploring new concepts and ideas about my body and mind that will be transformative and I will apply this knowledge into experiential growth and use my higher wisdom to decide what information will serve me moving forward as an individual, instructor, or leader.
I will challenge myself to show up fully, attend every session, (absentees approved by leadership prior) and be on time as I acknowledge that is a sign of respect and accountability. I will discipline myself to do “the work” through attending sessions, completing required journal assignments and homework, fulfilling my practice hours, and being present for all of my process—the exciting and the challenging.
I acknowledge the schedule is demanding and I agree to go above and beyond with my self-care during this time so I am able to integrate this information. I understand that this contract is solely with me and I will get out of this training what I put into it.
It’s our job as leaders to take care of ourselves, our students, and one another through upholding our commitment to quality values and ethical principles.
Certification Requirements
To receive your 200-hour certification, you must complete all of the following:
1Attend all sessions (make-up sessions available, absences require prior approval)
2Complete all homework, reading activities, worksheets, and journal requirements
3Pass final exam with at least 75% accuracy
4Complete online feedback survey
5Finish asana practice + homework hours (outside of class time)
6Tuition paid in full
7Teach a “Bring a Beginner Day” public class
2.4 — Professional Standards
2.4
Professional Standards
The following standards define our expectations for ethical, professional, and compassionate conduct. As yoga teachers, we hold ourselves accountable to these principles in every interaction—on and off the mat.
01
Professional Growth & Continuing Education
Teachers shall maintain and improve their professional knowledge and competence, strive for professional excellence through regular assessment of their personal and professional strengths and weaknesses, and through continued education and training. Teachers shall stay current with new developments in yoga through practice and study.
02
Integrity
Teachers shall uphold the highest of moral standards. Teachers shall strive to ensure that their intentions, actions, and speech are based on honesty, compassion, selflessness, trustworthiness, and transparency. Teachers recognize that the process of learning is never complete, and they shall avoid portraying themselves as “enlightened” or “spiritually advanced.” Teachers shall cultivate an attitude of humanity in their teaching and dedicate their work to something greater than themselves.
03
Inter-Professional Relationships
Teachers are part of the well-being community and should strive to develop and maintain relationships within the community for the benefit of their students and their own professional development. Teachers shall practice tolerance toward other teachers, schools, and traditions. Teachers shall not undermine a student’s trust in teachings they have received from other traditions, schools or teachers by criticizing such teachings without reasonable cause.
04
Teacher/Student Relationships
Teachers shall treat their students with respect. Teachers shall never force their own opinions on students but rather recognize that every student is entitled to his or her worldview, ideas, and beliefs. However, teachers must communicate to their students that the authentic practice of yoga involves a transformation of the human personality, including attitudes and ideas.
05
Confidential Information
Teachers shall keep all personal information disclosed by their students or clients strictly confidential. A teacher who receives personal information from a student or client may not disclose such information unless it obtains the written consent of the student or client.
06
Scope of Practice
Teachers shall not diagnose their student’s physical or psychological condition. Teachers shall not give medical advice. Teachers shall not prescribe a treatment or suggest rejecting a physician’s advice. Teachers shall refer their students to medical doctors or complimentary licensed professionals when appropriate.
07
Financial Practices
Teachers will manage their business affairs according to recognized standard business and accounting practices. We discourage teachers from any kind of financial involvement with students. This includes loans, gifts and business relationships.
2.5 — Trainee Agreement Terms
2.5
Trainee Agreement Terms
Advertising & Public Communications
A teacher shall accurately represent his or her professional qualifications and certifications along with his or her affiliations with any organization(s). Announcements and brochures promoting classes or workshops shall describe them with accuracy and grace.
Anti-Harassment
We do not permit managers, employees, teachers, independent contractors, students, or others in the workplace to harass any other person because of age, gender (including pregnancy), race, ethnicity, culture, national origin, religion, sexual orientation, disability, socioeconomic status, genetic information, or any other basis proscribed by law.
Teachers shall seek to have an awareness and a commitment to making yoga more equitable, inclusive, accessible and diverse.
Yoga Equity
Teachers will welcome, accept, and support all students regardless of religion, gender, sexual orientation, language, nationality, political, or cultural background. Teachers will embrace yoga equity and emphasize the importance of learning, teaching, and practicing yoga honestly—which means promoting equity, reducing harm, honoring and leveraging cultural differences, and fostering diversity and inclusion in all areas of yoga while honoring the integrity of yoga’s cultural and historical roots.
01
Enrollment Process
Upon receiving an acceptance email, the applicant will be given 7 days to place a deposit to secure a spot in the training. Once the deposit is received and this agreement is signed, the final balance of the training is due prior to the start date of the program. Payment plans may be considered upon special request.
02
Reschedule / Cancellations
CEREMNY does not offer any refunds for any programs. If a student cancels their enrollment within 30 days of the start date, full tuition is forfeited. If a cancellation occurs prior to 30 days of the start date, a student may apply the balance of the program, less the deposit, towards a future program.
03
Withdrawal Policy
If a student wishes to withdraw, they must first contact the program director to discuss their reasons. Withdrawal from the program must happen within the first two weeks of training. Tuition may be applied to reschedule into a future training; no refunds are available.
2.6 — Attendance & Program Policies
2.6
Attendance & Program Policies
Attendance Policy
Each student can miss 24 hours, or two weekends, of the 200 hour program. These missed hours must be revisited by reviewing the training content and completing missing assignments.
If you miss more than 24 hours / 2 weeks, you will forfeit your ability to receive certification.
Termination from Program
The program may terminate any student’s participation if:
False information was used in the admission process
A student missed more than 20% of any subject category
A student is absent for more than 3 consecutive weekends without contacting the program director
The student fails to make timely payments of tuition
01
Termination for Bad Conduct
No refunds or certifications will be issued for bad conduct. This includes violation of the Code of Conduct, gossip, harassment, bullying, or any behavior that is inappropriate or disruptive to the welfare of the program or to fellow students.
02
Physical Movement Practices
By participating in this training, you acknowledge the inherent risks of physical movement practices and release CEREMNY LLC and its instructors from liability. CEREMNY LLC will not be held liable for any physical injuries sustained during yoga practices, trainings, workshops, retreats, or online digital streaming.
03
Disclosure for Coaching
Coaching is not intended to be a substitute for professional psychological, psychiatric, or medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider. CEREMNY LLC will not be held liable for personal, professional, emotional, or spiritual decisions made by participants.
2.7 — Learning Environment & Resources
2.7
Learning Environment & Resources
Learning Environment Guidelines
These guidelines create the container for a safe, supportive, and transformative learning experience. Carry them with you through every session.
Be respectful
Be on time
Keep your learning space clean
Be active in discussions + lectures
Practice open communication
Practice non-judgement, especially to self
Be accountable
Remember: what you put in, you get out
Take what works and leave the rest
Know that everything we practice is rooted in mindfulness
Be gentle with the season
Be resourceful
Ask for what you need
Avoid apologizing for things you shouldn’t already know
Stay curious
Take what works and leave the rest. Everything we practice is rooted in mindfulness.
Recommended Reading
These texts support and deepen your training experience across multiple dimensions of study.
Essential Reading
Required
The Untethered Soul
The Journey Beyond Yourself — by Michael Alan Singer
Required
The Yamas + Niyamas
Exploring Yoga’s Ethical Practice — by Deborah Adele
Yoga
The 7 Spiritual Laws of Yoga
by Deepak Chopra
Think Like a Monk
by Jay Shetty
Bhagavad Gita
translated by Eknath Easwaran
Radiant Rest
by Tracee Stanley
Light on Yoga
by B.K.S. Iyengar
Autobiography of a Yogi
by Paramahansa Yogananda
Meditation / Breathwork
How to Meditate
by Pema Chodron
Moving Inward
by Rolf Sovik
Breath
by James Nestor
Meditation for the Love of It
by Sally Kempton
Personal Development / Leadership / Heart Growth
A Return to Love
by Marianne Williamson
The Power of Intention
by Dr. Wayne Dyer
Emotional Intelligence 2.0
by Travis Bradberry & Jean Greaves
The Power of Now
by Eckhart Tolle
Trauma Informed
The Body Keeps the Score
by Bessel van der Kolk
It Didn’t Start with You
by Mark Wolynn
Waking the Tiger
by Dr. Peter Levine
2.8
Schedule
This schedule is subject to change based on the progress of each session. All times are PST.
Thursdays — 6–8pm on Zoom
Saturdays — 12–6pm at CEREMNY
Sundays — 12:30–6pm at CEREMNY
No session Sunday, April 5th (Easter) or Memorial Day week — Thurs May 21st, Sat May 23rd, Sun May 24th
Sadhana: Ujjayi, Sama Vritti, Rolling OMsHomework ReviewKoshasCueing pt 2Posture Clinic: Sun A & ChaturangaPractice TeachingFeedback
Sunday, April 5
No session — Easter
Week 3 — Solar Plexus Chakra
Thursday, April 9 — on Zoom
Facilitator: Ashley • 6–8pm
Review Solar PlexusLeadership/FeedbackHomework Review
Saturday, April 11 — at CEREMNY
Facilitators: Ashley & Imari • 12:30–6pm
Posture Clinic: Sun A Flow & Sun BAssists for Sun BPractice Teach: Sun BSadhana: Box BreathingPractice Teach: Ujjayi & Introductions–Sun B SlowFeedback
Sadhana: Prana ApanaReading Review: Untethered SoulLeadership: Problem SolvingRound Robin Practice Teaching: Power SequenceFeedbackGuest Lecturer: Bhakti Yoga with GovindasLive Kirtan (Open Workshop)
Week 10 — Crown Chakra
Thursday, June 4 — on Zoom
Facilitators: Ashley + Dene Logan • 6–8pm
Review Crown ChakraGuest Lecturer: Duality with Dene Logan
Saturday, June 6 — at CEREMNY
Facilitators: Ashley + Victoria • 12–6pm
Homework ReviewSadhana: Four Purifications/BandhasQuestions/ReviewRound Robin Practice Teaching: Power SequenceFeedbackMeditation: Future Self Embodiment
Saturday Evening
6:30–8:30pm
Master Trauma-Informed Yoga Nidra Workshop & Fireside Tea with Victoria (Open Workshop)
Sunday, June 7 — Graduation — at CEREMNY
All Facilitators • 12:30–6pm
Sadhana: State Mastery PracticeLive Class #1: Bring Your Community DayLive Class #2: Bring Your Community DayFinal Circle: Celebration, Guardian Angel Reveal, Certificate Presentations
In this module, you'll explore tools from both Eastern wisdom and Western science and learn how they intersect and how to adapt them to your life and your teaching.
Together, we'll move beyond theory into direct experience—integrating practices that nourish the nervous system, uplift the spirit, and ground the body.
“Sādhanā is a discipline undertaken in the pursuit of a goal. Abhyāsa is repeated practice performed with observation and reflection. Kriyā, or action, also implies perfect execution with study and investigation. Therefore, sādhanā, abyāsa, and kriyā all mean one and the same thing. A sādhaka, or practitioner, is one who skillfully applies mind and intelligence in practice towards a spiritual goal.”
B.K.S. Iyengar — translation of the Yoga Sutras by Patanjali
Section 4 — CEREMNY Power Teacher Training Manual
Personal + Professional Development
Evolving how we think, not what we think — developing yourself at a cellular level through experience, reflection, and integration.
4.3 — Holding Space
4.3
Holding Space
Holding space is the foundation of leadership and connection. It means being fully present and witnessing another's experience from a neutral place — free from the need to fix, change, or influence.
By listening actively and surrendering your ego, you empower others to feel seen and supported. Sometimes, simply offering this neutral presence is the key to someone's healing and self-realization.
01
Full Presence
Being completely attentive and aware of another person's experience without distraction or agenda. Witnessing from a place of neutrality.
02
Surrender the Ego
Releasing the need to fix, change, or influence the other person's experience. Letting go of your own narrative so you can truly listen.
03
Non-Judgment
Creating a neutral internal experience within yourself so you can hold space for someone else's experience without projecting your own beliefs.
Entry Question: Do you want me to hold space and listen or do you want advice?
Reflection: How can I create a neutral experience within myself so I can hold space for someone else's experience?
Section 7 — CEREMNY Power Teacher Training Manual
Base Sequences
As we explore the physical practice of yoga, it’s important to remember that yoga, as a path of self-study, serves as a powerful tool to access the deeper, subtler layers of our being. Through a more profound connection with our bodies, we can begin to unlock and unravel the dis-ease, tension, and stored emotions that often hinder us from experiencing our true, peaceful, radiant nature.
60 min
structured power yoga flow
1
Grounding
(0:00–0:02)
Grounding Script
Grounding Script
Once you welcome everyone into their foundational posture, you will enter the portal of guiding the unseen—breath and intention. This is where you start to create the energetic container of the space and call forward resonance with your students.
Space
Allow the room to land. Give a moment of silence and space to allow everything to settle in.
Three Grounding Breaths
Guide the room through three conscious breaths. Utilize kumbhaka (retention) to pause at the top and bottom of each breath.
“Let’s start by taking a deep breath in through the nose… and slowly releasing it through the mouth. Again, inhale deeply… and exhale fully. One more time, inhale deeply, feeling the breath expand through the body… and slowly let it go. Begin to feel yourself arriving fully on your mat, letting go of anything you carried in from outside this space.”
Awareness Practice
Invite students to become aware of the room around them, their senses, and their internal state.
Set Intention
Call in a recognition of each person’s individual internal intention to contribute to the room setting of the collective.
2
Integration
(0:02–0:07)
Downward Facing Dog
Adho Mukha Svanasana
Exhale
Transition/Setup Cues
From Table Top, tuck your toes and lift your hips…
Press your chest toward your thighs, heels toward the mat
Deepening Cues
Base/Bottom
Middle/Torso
Upper
Benefits
Calms the mind, relieves stress
Energizes the body and boosts circulation
Strengthens arms, core and legs
Stretches and relieves stiffness in shoulders, hamstrings, calves, arches and hands
Improves digestion by strengthening stomach and intestines
Can help relieve menstrual discomfort
Reduces back and neck pain
Misalignment
× Cues
Modifications
+ Cues
3
Sun Salutation A
(0:07–0:11)
Mountain Pose
Tadasana
Inhale / Exhale
Transition/Setup Cues
Stand tall at the top of your mat, feet together…
Spread your toes wide, ground through all four corners
Teaches anatomical neutral and creates baseline for all other postures
Misalignment
× Cues
Modifications
+ Cues
Flow Sun A — breath to movement ×2
Repeat the Sun A sequence twice, linking each movement to breath
4
Sun Salutation B
(0:11–0:27)
Flow Sun B — breath to movement ×2, then ground.
Repeat the Sun B sequence twice, linking breath to movement, then find stillness
5
Standing Balancing A
(0:27–0:34)
6
Standing Balancing B
(0:34–0:41)
7
Standing Balancing C
(0:41–0:48)
8
Core
(0:48–0:52)
9
Surrender
(0:52–0:57)
10
Savasana
(0:57–1:00)
Section 8 — CEREMNY Power Teacher Training Manual
Anatomy
A solid understanding of anatomy equips you, as an instructor, with the knowledge to guide your students safely throughout their practice. As you deepen your understanding, you'll empower your students to connect more deeply with their own bodies.
206
bones in the human body
8.2
Why Anatomy Matters
To support students in feeling strong, aligned, and at ease in their bodies, we study the fundamental principles of movement, with a particular focus on how the body functions in relation to the core elements of asana.
Power yoga, with its dynamic mix of strength and restoration, is an invaluable tool for bridging the mind-body connection, promoting harmony, peace, and a more purposeful, meaningful life.
The ability to read and support the room, combined with a strong grasp of anatomy, will help you guide your students in a way that ensures they experience the full benefits of this transformative practice.
This knowledge also prepares you to address the unique differences in each student's physical body and mental state, allowing you to provide tailored guidance.
In this section, we will explore the foundational teachings of anatomy, physiology, and biomechanics. These principles will allow you to safely guide your students through a mindful and intentional practice, while helping them connect to a deeper, more meaningful form of movement.
By understanding natural skeletal structure, joint function, muscle mechanics, range of motion, and more, we can honor the body's inherent structural integrity while expanding our capabilities for safe strength-building.
The more you know about anatomy, the more your students can trust they are safe in your hands and understand the quality of the work you do. Continue to develop your anatomy training after this program. #neverarrive
8.3
Benefits of Understanding Anatomy
Increased flexibility
Increased muscle strength and tone
Increased cardiovascular and circulatory health
Improved respiration, energy, vitality
Protection from injury
Improved posture
Prevents cartilage and joint breakdown
Improved bone health
Drains lymphs and improves immunity
Regulates adrenal glands
Lowers blood pressure
Protects spine and builds core
Anatomy / Physiology / Biomechanics
Anatomy
The study of the body's structures—bones, muscles, joints, organs, and connective tissues. The map of what exists.
Physiology
The study of how those structures function—how muscles contract, how joints articulate, how systems communicate.
Biomechanics
The study of how the body moves in space—forces, levers, planes of motion, and the mechanics of posture and movement.
8.4
Anatomical Neutral + Alignment
Finding Anatomical Neutral
Make sure all four corners of your feet are pressing into the ground
Lift the inner arches of your feet by flexing your toes off the ground, feel the lift of the muscles in your feet and then gently release your toes back down without gripping
Align your second toes to face forward
Point your knees directly forward in the same line as your second toes
Ensure your hip points are facing forward
Neutralize your pelvis—the triangle of your sacrum pointing directly down to the floor, waistband completely even
Pull your core in and up, soften it gently
Elevate, retract, and depress your shoulders
Externally rotate your shoulders so your palms face forward
Hug your front ribs down to neutralize your spine and ribcage
Tuck your chin and extend the back of your head over your shoulders
Create axial extension of your spine by lifting the crown of your head higher
Now breathe naturally
Can you notice a difference?
Principles of Alignment
01
Build a strong foundation
All postures start from what is touching the earth.
02
Establish neutral alignment
Find what is natural for your body type and bone structure; then notice which body parts are moving in what direction in relation to neutral.
03
Stack joints and form right angles
Use the strongest position of your joints.
04
Balance, control, and surrender
Forcing our bodies into something that doesn't feel right isn't a healthy way of growing.
05
Work from the bones
Alignment is created with the help of your muscles; it is achieved when you focus on your bones.
Alignment is important because improper alignment puts undue stress on the body, and distortion of the joints can result in joint degeneration and excessive load to supporting structures—soft tissue, tendons, ligaments, cartilage.
8.5
Planes of Motion
There are three major planes of motion that basic movement, especially in practice, takes place in the body.
Sagittal
This is any movement that is forward and backwards.
Forward folds, backbends, lunges, walking
Frontal
This is movement that happens side to side; right and left.
Lateral bends, side lunges, abduction/adduction
Transverse
This is movement that happens in twisting action from the midsection.
Twists, rotations, pivoting movements
8.6
Anatomical Terms Glossary
Compensation
When one part of your body takes on the load or job that another part should be doing due to lack of strength, mobility, awareness/proprioception, or injury limitation.
Posterior
Back or behind.
Anterior
Front or forward facing.
Flex
To engage a muscle.
Lateral
Side.
Flexion / Flex
To decrease the angle of a joint.
Extension / Extend
To increase the angle of a joint.
Abduction / Abduct
To pull an appendage away from the midline of the body.
Adduction / Adduct
To bring an appendage toward the midline of the body.
Rotation / Rotate
To spin or rotate from the source of the joint.
Circumduction / Circumduct
To make a circle or circular motion with a limb.
Hyperextension / Hyperextend
To create a position in a joint that goes beyond anatomical neutral.
Inversion / Invert
To allow your inner arch to lift, weight bearing the outer edge of foot.
Eversion / Evert
To allow your inner arch to cave, weight bearing inner edge of foot.
Elevation / Elevate
To lift up, usually referring to shoulders.
Depression / Depress
To lower down, usually referring to shoulders.
Protraction / Protract
To push forwards.
Retraction / Retract
To pull backwards.
Supination / Supinate
When soft tissues are facing upwards.
Pronation / Pronate
When soft tissues are facing downwards.
Dorsiflexion / Dorsiflex
Flexion of the top of the ankle joint (flexing foot).
Plantarflexion / Plantarflex
Extension of the top of the ankle joint (pointing foot).
8.7
Bones
Bones make up the support system for the body and protect the internal organs. They are connective, living tissue that form the body's structural framework.
Provide calcium and minerals storage important for muscle contraction
Grow and strengthen with resistance and gravitational pressure
Resistance training and muscle strength gained from activities like yoga stimulates bone growth and can contribute to increased bone density
Hardest tissue in the body, filled with soft foam called marrow
Lack of healthy stress weakens the bones
Weight-bearing exercises aid in preventing osteoporosis
Axial vs. Appendicular Skeleton
Axial Skeleton
Consists of skull, ribcage, spine, and sternum. Stabilization of this part of the skeleton is the healthiest way to grow spine strength and maintain safe alignment.
Appendicular Skeleton
Consists of shoulder girdle, pelvic girdle, upper + lower extremities. Move major joints of appendicular skeleton during yoga poses.
Bone Labeling
Axial
9. Lumbar Spine
8. Thoracic Spine
7. Ribcage
6. Sternum
2. Cervical Spine
1. Skull
Upper Appendicular
23. Phalanges
13. Carpals
12. Metacarpals
11. Ulna
10. Radius
4. Humerus
3. Clavicle
5. Scapula
Lower Appendicular
21. Tarsals
20. Metatarsals
19. Tibia
18. Fibula
17. Patella
16. Femur
14. Ilium
15. Sacrum
20. Phalanges
Bone Cross Section
8.9
The Spine
The spine is composed of 24 vertebrae with natural curves that allow for shock absorption and movement.
The areas of our spine connected to more structure and more bone are the most protected and stable. There is also compromise where the vertebrae change from different sections: where C7 meets T1, where T12 meets L1, and where L5 meets S1.
8.10
The Pelvis
The pelvis is the central mass that connects our upper body with our lower body. Even though it's not part of the axial skeleton, understanding its function with regards to stability is an important way to keep the body safe, especially when doing more strenuous postures.
The main most commonly used movements of the pelvis are tilting forward and backward—anterior and posterior tilts. This movement can be connected to stretching, engaging, and strengthening much of the surrounding muscles, and muscles that attach onto the pelvis itself, such as the abdominal muscles, hip flexors, psoas, quadriceps, and glutes.
Lumbar-Pelvic Rhythm
Hinging at the hips with a straight spine is the safest position for a forward fold. As this happens, the pelvis must undergo an anterior tilting action to maintain alignment to keep a stable spine.
Tight hamstrings may prevent this rhythm, so a bend in the knees will be the best way to support proper form. Without the pelvic tilt, you'll experience an overcompensation pattern where muscles of the low back can become strained to try and do the work of the glutes and hamstrings.
8.11
Joints
Joints are intersections in the body where two bones meet and allow for mobility, movement, and provide support. The three major joints that we emphasize focus on in yoga practice are:
Ball & Socket
These joints have the greatest mobility, allowing for movement in all three planes such as the shoulder and hip joints.
Hinge
These are joints that allow forward and backwards movements or flexion and extension such as the elbow and knee joint.
Intervertebral
These joints focus on stability as they have limited mobility and are located in between the vertebrae of the spine.
The more mobile a joint is, the more stability a practitioner must create muscularly to maintain safety. If a joint is less mobile, it will need less muscle stability to protect it.
8.12
Connective Tissue
Ligaments
Bands of tough elastic tissue around your joints. They connect bone to bone, give your joints support, and limit their movement. Stretching or tearing them can make your joints unstable.
Tendons
Tough bands of fibrous connective tissue that connect muscle to bone and are capable of withstanding tension. Tendons are similar to ligaments; both are made of collagen.
Fascia
A band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs.
8.14
Muscles
Muscles are elastic fibers organized in small, bundled shapes and enclosed with fascial wrap throughout the body. Different movements require different amounts of these fibers to be active. The more you perform a posture or exercise increases the number of muscle fibers that engage to strengthen a particular muscle group.
Muscle fibers contract in response to the brain sending nerve stimuli to the central nervous system. This is a process that involves the release of calcium from the bones to the muscle. This signal causes the muscle to contract or shorten into what we call engagement, or lengthen and extend into what we call stretch.
Upper Body Muscles
Biceps
Upper Arm · Front
Flexes the elbow and supinates the forearm. Active in pulling movements and chaturanga transitions.
Triceps
Upper Arm · Back
Extends the elbow. Key for lowering in chaturanga and stabilizing plank positions.
Deltoids
Shoulder
Three-headed muscle that abducts, flexes, and extends the shoulder. Active in all arm-raising postures.
Pectorals
Chest
Adducts and internally rotates the arm. Stretched in chest openers and engaged in push-up movements.
Trapezius
Upper Back · Neck
Elevates, retracts, and depresses the scapulae. Supports neck and upper back alignment.
Rhomboids
Upper Back
Retract the scapulae. Important for posture correction and heart-opening postures.
Serratus Anterior
Side Ribcage
Protracts the scapula and stabilizes it against the ribcage. Critical for proper plank and push-up form.
Latissimus Dorsi
Mid-Back
Extends, adducts, and internally rotates the arm. Engaged in downward dog and pulling movements.
Rotator Cuffs
Shoulder · Deep
Four small muscles that stabilize the shoulder joint. Essential for safe overhead movements and arm balances.
Erector Spinae
Spine
Extends and laterally flexes the spine. Supports backbends and maintains upright posture.
Core Muscles
Rectus Abdominis
Core · Front
Flexes the trunk. The “six-pack” muscle active in crunches, boat pose, and all core engagement.
Obliques
Core · Side
Rotates and laterally flexes the trunk. Engaged in twisting postures and side bends.
Transverse Abdominis
Core · Deep
The deepest abdominal muscle that compresses the abdomen. The body’s natural weight belt for spinal stabilization.
Psoas
Hip Flexor · Deep
Connects upper and lower body. Flexes the hip and stabilizes the lumbar spine. Often holds emotional tension.
Lower Body Muscles
Quadriceps
Front Thigh
Four muscles that extend the knee. Primary stabilizers in standing postures, warriors, and chair pose.
Hamstrings
Back Thigh
Flex the knee and extend the hip. Key for forward folds, standing splits, and warrior transitions.
Gluteals
Buttocks
Extend and externally rotate the hip. Power muscles for bridge, warrior, and standing balance postures.
Hip Flexors
Front Hip
Flex the hip joint to bring thigh toward torso. Often tight from sitting; stretched in lunges and backbends.
Abductors
Outer Hip
Move the leg away from the midline. Active in standing balance and wide-legged postures.
Adductors
Inner Thigh
Draw the legs toward the midline. Engaged in horse pose, eagle, and all standing postures for stability.
Calves
Lower Leg
Plantarflex the ankle. Support balance in all standing postures and transitions.
Tibialis Anterior
Shin
Dorsiflexes the ankle. Active when flexing the foot in seated postures and inversions.
8.18
Types of Engagements
Muscles engage in three ways. Understanding the biomechanics of how we move gives us perspective on muscle function, cueing, and being able to target a specific result.
Concentric
A type of muscle activation that causes tension on your muscle as it shortens.
Think: moving against gravity
Eccentric
A type of muscle activation that causes tension on your muscle as it lengthens.
Think: moving with gravity
Isometric
A type of muscle contraction that causes tension without lengthening or shortening—holding in a specific position at any range of the movement.
Think: holding still under load
Concentric
Eccentric
Isometric
Agonist & Antagonist
As muscles are working, usually a counteraction happens in the opposite muscle. For example, when the bicep contracts, the tricep lengthens, and vice versa. When the quadricep contracts, the hamstring lengthens.
This is known as agonist and antagonist muscle function. The agonist is the muscle contracting; the antagonist is the muscle lengthening.
Static vs. Dynamic Stretching
Static Stretch
Methoddeep, slow stretch
Durationheld 10+ seconds
Usecool-down, restorative
Dynamic Stretch
Methodmovement-based
Durationflowing repetitions
Usewarm-up, injury prevention
8.19
Compression vs. Tension
When it comes to physical body limitations, it can be difficult to discern the difference between structural, functional, and tension-based abilities. It's important to look at bodies like you have X-ray vision so you can see joints and bones aligned properly and offer support to ensure safety.
Where it can be interesting is when a student has physical limitations or other soft tissue that appear they are moving into their edge as a posture but have a stopping point. This stopping point is usually categorized into one of two things:
Compression
Exists when the tissues of the body are being pressed together. This is a structural limitation—bone on bone or tissue on tissue—that cannot be stretched through.
Tension
Exists when tissues are being stretched. This can often be improved over time with consistent, mindful practice.
8.20
Contraindications + Injuries
A contraindication means a condition which makes a particular treatment inadvisable. For example, you wouldn't do a kneeling lunge with someone who has a knee replacement.
Keeping in mind you aren't a doctor, it's important to know the basics of what injuries and conditions you may find when working with people so you can be equipped to support healing and avoid any additional injury.
Many injuries don't happen right when they happen; usually a joint or a tissue has been under stress for a long time, and the injury is the "straw to break the camel's back." A good rule of thumb: if it hurts your student, avoid it.
For rehabilitation of an injury, it's best for you to refer your students to a doctor or physical therapist so they can get specialized help. This doesn't mean they shouldn't be practicing yoga, but it does mean if they have injuries, you can guide them in modifying and customizing so their practice is safe.
Our role is to observe, prevent, and support—not diagnose or treat injuries. Yoga should be adaptable; intelligent teaching prioritizes function over form. Teach students to distinguish sensation (stretching, effort, muscular engagement) from pain (sharp, pinching, or harmful discomfort—stop or modify immediately).
Teach to the body in front of you, not an idealized posture. Emphasize collaboration between student awareness, breath, and anatomy. The core teaching question: How can I support the body’s intelligence rather than impose form?
Common Postural Issues
Forward Head Posture
Also known as “iHunch,” poking chin posture, upper cross syndrome, or text neck. It's when a person develops an excessive kyphosis of the thoracic spine, sending the neck and head forward. Usually developed over time from hunching over our devices with many negative side effects such as lack of blood flow to the muscles, headache, neck strain, and dysfunctional breathing.
Poor Posture
Also common, even in people with developed movement practices. Sometimes neutral posture can be over corrected and create issues in the opposite direction. “Good” or neutral posture comes with natural curves of the spine being aligned and no straining in the muscles.
Common Injuries by Area
Shoulder
Rotator cuff strain, impingement, torn labrum, frozen shoulder, arthritis
Encourage external rotation of upper arms. Strengthen stabilizing muscles. Have students stay off weight-bearing when possible. Modifications: lower knees in chaturanga, use blocks for support, avoid forced binds or deep shoulder compression. Try forearms instead of wrists.
Wrist
Overuse strain, carpal tunnel irritation, sprains
Our bodies aren’t anatomically built to bear our entire body weight on our wrists. Risk poses include plank, arm balances, and chaturanga. Modifications: make fists or use forearms, shift weight into fingertips and knuckles, encourage wrist mobility warm-ups. Use props or reduce time in weight-bearing positions.
Keep a close eye on form, ensure joints are stacked (knee over ankle), knee doesn’t fold inwards or past toes. Risk poses include deep lotus, forced pigeon, and deep external rotation. Modifications: support hips and knees with blankets, avoid forcing range of motion. Avoid some weight-bearing postures (kneeling lunge, supta virasana).
Hip
Torn labrums, bursitis, arthritis
Avoid compression into the joint—pigeon pose, deep runner’s lunge, and even side angle pose can be problematic.
Hamstrings
Strain near sitting bones, overstretching injuries
Risk patterns include overstretching in forward folds. Modifications: bend knees generously, emphasize hamstring strengthening alongside flexibility work.
Neck
Cervical compression, strain
Risk poses include headstand, shoulderstand, and poor alignment in plank or upward-facing dog. Modifications: maintain neck length, offer supported or alternative inversions.
Contraindications & Special Populations
General Red Flags
Acute pain or inflammation
Recent surgery
Unmanaged high blood pressure
Herniated discs
Severe joint instability
Pregnancy
Avoid deep abdominal compression
Modify deep twists
Prioritize stability and breath awareness
Older Adults
Move slower
Emphasize balance and joint mobility
Hypermobile Students
Emphasize strength over flexibility
Post-Injury Students
Encourage medical clearance when appropriate
Teaching Through Modifications
Teach language that is invitational, not corrective and empowering, not restrictive. Examples: “If it supports your body, try…” • “Option to…” • “Listen to what your body needs today…”
Replace “fix” with “support.” Replace “perfect pose” with “functional movement.” Encourage curiosity, not fear, around modifications. Avoid diagnosing or providing medical advice.
Guiding Principle — Ahimsa (non-harming): Safety, compassion, and respect for individual experience. Good teaching creates environments where students feel empowered to honor their own bodies. Safety in yoga comes from presence, observation, clear communication, and compassionate discernment.
8.22
The Nervous System
The nervous system is a complex system within our bodies that essentially communicates sensory information between the body and the brain. Understanding how these systems work allows you to provide the most effective experience.
The two main components:
Central Nervous System (CNS) — composed of the brain and spinal cord
Peripheral Nervous System (PNS) — consists mainly of nerves connecting to every other part of the body
Part of the PNS we study quite a bit within healing practice is the autonomic nervous system, which contains the sympathetic and parasympathetic branches.
It can be difficult for an individual to process information rationally when their body is in sympathetic nervous system activation because the main goal of sympathetic is to get out of danger.
The goal through healing practices is to spend more time in the parasympathetic so we can promote healing, well-being, restoration, and recovery—even if the modality to do so is rigorous yoga practice.
Down-regulates nervous system Promotes healing & recovery Restorative postures activate
Most meditation practices are designed to down-regulate and activate the parasympathetic so your body, mind, and emotional functions operate better when you are in homeostasis.
The Nervous System Overview
8.23
Other Body Systems
Our systems are all connected, which is why our physical yoga practice not only has an impact on our bodies but also the functions within that body system. We experience direct and indirect physiological effects on each of the following systems.
Cardiovascular
Yoga has a positive impact on how efficiently blood moves throughout the body. Asana practice increases blood circulation and decreases levels of cortisol. Sun salutations elevate heart rate and build endurance. Back bends stimulate blood flow through opening and stretching.
Endocrine
Acts as a principle for homeostasis through hormone regulation. Our hormones control many body processes such as growth, temperature control, and water retention. Yoga poses pressurize and depressurize specific glands through subtle compressions and decompressions.
Digestive
Yoga poses work on the soft tissues of the body, like a hand gently squeezing a sponge. When digestive organs are compressed in poses, waste-bearing fluids are encouraged out of the tissues. Stimulation of your digestive fire helps your body process hard-to-digest things more easily.
Section 11 — CEREMNY Power Teacher Training Manual
Homework
A 10-week reflective journey of self-discovery, integration, and transformation. Each week pairs readings from The Untethered Soul by Michael Alan Singer with asana and meditation practice, journaling prompts, and worksheet exercises designed to deepen your understanding of yourself as both practitioner and teacher.
10
weeks of guided self-study & practice
11.2
Week 1: Pausing
Reading Assignment
The Untethered Soul — Chapter 2, pages 15–22
Activities
01
Asana & Meditation Practice
Take 3 asana practices and 3 meditation practices this week.
02
Pause & Breathe
Pause and check in. How do you feel at this exact moment? Set a 5-minute timer on your phone with the device on “do not disturb.” Practice 5 minutes of Sama Vritti (balanced breath). How do you feel now? Reflect.
03
Holding Space
Notice how you hold space in your day-to-day life.
Journal Prompts
What do you want to get out of this experience? Are you fully committed? If not, what is standing in your way and what would it be worth to you and your path to fully commit?
How was your first experience of practice teaching to another body? What does it feel like to step into this form of leadership?
Consider, is there an area in your life that you can show yourself a little more understanding and compassion towards? Alternatively, is there someone in your life you can express understanding towards?
11.3
Week 1: Worksheet
I’m the Guardian Angel for _______________
What is your relationship like to your yoga practice right now? How has yoga impacted your life, and the lives of those around you?
What is one way you can demonstrate personal responsibility as a leader?
Circle the following that apply to Holding Space
Relating
Empathizing
Sharing
Giving a Tissue
Open Body Language
Hugging
Nodding
Eye Contact
Reminders of their worth
Validating
Responding
Fixing the Problem
11.4
Week 1: Worksheet (continued)
Modeling
Part One: What are the qualities you value in your favorite instructors, teachers, leaders, and guides?
Part Two: What qualities are innate to you that will positively influence your ability to lead, teach, and guide?
Script Exercise
Based on what you know about our language formula, please write down how to set up, cue, and deepen: Warrior 2.
What did you experience during the breathwork exercise and/or meditation practice? Reflect on something you noticed or realized.
Take Your Dosha Quiz:https://kripalu.org/content/whats-your-dosha
Section 12 — CEREMNY Power Teacher Training Manual
Hours Tracker
Use the tables below to log your required training hours across observations, assists, studio classes, and personal practice. Have each session signed by the supervising teacher.
.jpg)