Yoga

Yoga instruction, pose alignment, sequencing, breathwork, and modifications for different levels.

Security Scan

This is an instruction-only yoga guidance skill whose requested resources and runtime instructions match its stated purpose and do not ask for credentials, installs, or system access.

Purpose & Capability

Name/description (yoga instruction, alignment, sequencing, breathwork) align with the SKILL.md content; nothing in the manifest requires unrelated access or capabilities.

Instruction Scope

SKILL.md contains only teaching cues, sequencing, safety notes and modifications. It does not instruct reading files, accessing environment variables, calling external endpoints, or performing system operations.

Install Mechanism

No install spec and no code files — instruction-only skill. Nothing is downloaded or written to disk by an install process.

Credentials

No environment variables, credentials, or config paths are requested or used; the content doesn't require secrets or external service access.

Persistence & Privilege

always is false (default) and the skill does not request elevated or persistent system privileges or modify other skills/config; autonomous invocation is platform default and not a concern here.

Assessment

This skill is instruction-only and appears coherent with its stated purpose — it doesn't request permissions, installs, or credentials. Consider these points before installing: (1) the source is unknown, so expect no provenance or update guarantees; (2) content is general yoga guidance and not a substitute for individualized medical or physiotherapy advice — avoid following instructions if you have contra-indications without consulting a professional; (3) because there is no code, the security risk is minimal, but verify any future versions that add installs or environment requirements before enabling them.

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