A beginner–intermediate Haṭha Yoga program focusing on mastering twelve key āsanas (postures) that build strength, flexibility, and balance. The course includes step‑by‑step instruction, alignment tips, breathing coordination, and modification options for each pose.
12 Āsanas covered in the course (The Dolphin series):
1. Headstand (Śīrṣāsana) – inverted pose that improves circulation and focus.
2. Shoulderstand (Sarvāṅgāsana) – boosts thyroid function and spinal health.
3. Plough (Halāsana)– stretches the spine and shoulders.
4. Fish (Matsyāsana)– opens the chest and counteracts shoulderstand.
5. Forward Bend (Paścimottānāsana)– deep stretch for the back and hamstrings.
6. Cobra (Bhujāṅgāsana) – strengthens the back and opens the chest.
7. Locust (Śalabhāsana) – tones the lower back and legs.
8. Bow (Dhanurāsana) – combines backbend with leg stretch.
9. Half Spinal Twist (Ardha‑Matsyendrāsana) – improves spinal mobility.
10. Crow (Kākāsana) – arm balance that builds core strength.
11. Standing Forward Bend (Pāda‑Hastāsana) – stretches entire posterior chain.
12. Triangle (Trikonāsana)– enhances lateral flexibility and balance.
Course Structure:
- Introduction to each āsana with Sanskrit name and English translation.
- Detailed practice guide (alignment, breath, duration).
- Modifications for beginners and advanced variations.
- Integration with breathing (prāṇāyāma) and relaxation techniques.
- Assessment through practice sessions and teaching techniques for instructors.
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