Surya Namaskar & Art of Adjustment
Biomechanics, anatomy, safety principles and adjustment choices across Samasthiti and Surya Namaskar, including four adjustment approaches in Adho Mukha Svanasana.
Art of Adjustment — 45-Lesson Curriculum
The course follows one real practice sequence. Each lesson uses an asana or transition as a teaching laboratory for observation, biomechanics, support, modification, safety and the decision of when not to adjust.
Padangusthasana & Padahastasana
Forward-fold mechanics, three levels of hands-on adjustment and safe exit strategy in Padangusthasana and Padahastasana.
Utthita Trikonasana
Alignment, hip rotation, pelvic plane and a back-to-back adjustment for Utthita Trikonasana.
Parivrtta Trikonasana
Closed-pelvis geometry, prop progression, corridor-style self-control and two deeper adjustment approaches for Parivrtta Trikonasana.
Utthita Parsvakonasana
Foundation, modifications, four adjustment strategies, neck progression and selection of resistance or grounding based on the student's state.
Prasarita Padottanasana A, B, C, D
A complete four-variation Prasarita cycle covering stance width, neck safety, shoulder work, multiple adjustments, pain interpretation and safe exit.
Parsvottanasana
Parsvottanasana alignment, reverse namaste, common errors, resistance-based correction and lecture notes on vascular considerations and breathing.
Utthita Hasta Padangusthasana
Balance, strength, knee alignment, wall regressions, teacher support, proprioceptive drills and deeper assisted range in Utthita Hasta Padangusthasana.
Ardha Baddha Padmottanasana
Half-lotus forward fold, external hip rotation, conservative adjustment, strap/towel modifications and reasons to skip the pose when joint pain is present.
Utkatasana
Utkatasana across Ashtanga and Iyengar-style mechanics, with three resistance/support adjustments and a five-breath static hold.
Virabhadrasana A
Virabhadrasana A entry from vinyasa, lower-body geometry, pelvic support, drishti and transition toward Virabhadrasana B.
Transitions — Virabhadrasana to Chaturanga
Progressive transition work from Virabhadrasana toward Chaturanga through arm-balance mechanics, with beginner modifications, graded teacher support and autonomous variations.
Vinyasa — Transition into the Seated Sequence
Vinyasa as the linking mechanism between seated asanas and sides: rhythm, beginner modifications, teaching count and a more advanced direct transition into Chaturanga.
Dandasana — Foundation of Seated Asanas
Dandasana as the baseline for the seated sequence: leg activation, spinal organization, bandhas, drishti, beginner preparation and manual posture correction.
Paschimottanasana A, B — Forward Fold & Art of Adjustment
Progressive forward-fold teaching from self-directed warm-up to detailed assisted work, including modifications for different body proportions and multiple levels of adjustment.
Purvottanasana — PNF, Safety & Art of Adjustment
Purvottanasana mechanics, a bent-knee beginner modification, joint contraindications, teacher spotting and a load-bearing adjustment using skeletal support and bodyweight.
Ardha Baddha Padma Paschimottanasana — Joint Safety & Binding
Half-lotus forward folding with emphasis on foot placement, joint tolerance, props, shoulder mobility and different teacher positions for beginner and experienced practitioners.
Tiryang Mukha Eka Pada Paschimottanasana — Pelvic Alignment & Adjustment
Asymmetrical seated forward fold focused on even sitting-bone support, prop use, hip rotation, central alignment and deeper pelvic correction.
Janu Sirsasana A, B, C — Knee Safety & Hip Rotation
Three Janu Sirsasana variations with progressive changes in foot position, hip rotation and joint demand, plus teaching modifications and a strong knee-safety emphasis.
Marichyasana A, B — Binding, Hip Position & Art of Adjustment
Marichyasana A and B as compact seated binds: base geometry, heel-pressure PNF, shoulder organization, props, teacher adjustments and the added half-lotus demand in B.
Marichyasana C, D — Twisting, Binding & Art of Adjustment
Marichyasana C and D develop increasingly deep twists through simultaneous axial length and rotation, with beginner props, several adjustment strategies and half lotus in D.
Navasana — Core Strength, Balance & Readiness Assessment
Navasana is the final seated asana for the Beginner Path and a readiness marker for the Experienced Path. Beginners leave the Primary Series here and rejoin the shared Finishing Sequence at AA-34 through accessible backbending modifications; experienced practitioners continue through AA-23–AA-33 before reaching the same finishing sequence.
Bhujapidasana — Arm Balance Progression & Assisted Entry
Experienced-path lesson progressing through Bakasana-family preparations into Bhujapidasana, with safe entries, common errors and teacher spotting.
Kurmasana — Deep Forward Fold & Safe Progression
Kurmasana as a deep shoulder-and-hip mobility task with traditional and modified entries, emphasizing protection of the elbows when mobility is insufficient.
Supta Kurmasana — Advanced Adjustment, Communication & Exit
An advanced, multi-stage adjustment requiring teacher preparation, clear student communication, strict readiness criteria, staged hand/leg placement and a controlled exit through Tittibhasana and Bakasana.
Garbha Pindasana — Lotus Mobility, Congruency & Assisted Entry
Garbha Pindasana and transition to Kukkutasana, including individual joint congruency, accessible alternatives, slip-management and a detailed assisted-entry method.
Baddha Konasana A, B — Hip Opening, Proprioception & Adjustment
Baddha Konasana A and B with emphasis on avoiding direct downward knee pressure, using foot resistance and proprioceptive cues, and applying front/rear adjustment strategies through the hip joints.
Upavistha Konasana A, B — Hip Rotation & Assisted Lengthening
Upavistha Konasana A and B: forward-fold direction from the hips, external rotation, beginner support and deeper teacher-assisted lengthening followed by the balance variation.
Supta Konasana — Roll Control, Assisted Transition & Individual Adaptation
Supta Konasana continues the experienced seated sequence through a controlled roll, wide-leg geometry and teacher-guided trajectory. The lesson emphasizes preserving control and adapting the movement to the student rather than forcing a fixed external form.
Supta Padangusthasana & Cakrasana — Hip Control, Knee Protection & Safe Roll-Back
A combined lesson on Supta Padangusthasana and the Cakrasana transition: the torso moves toward the leg, the pelvis is stabilized, the knee is protected from hyperextension, and the backward roll is prepared by creating support through the hands before the neck is exposed to load.
Ubhaya Padangusthasana — Balance, Assisted Roll & Support Without Force
Ubhaya Padangusthasana is taught primarily through support and balance guidance rather than strong manual adjustment. The teacher can give either a small directional impulse or full accompaniment depending on the student’s readiness.
Urdhva Mukha Paschimottanasana — Balance, Deep Fold & Pelvic Stabilization
A rolling balance into Urdhva Mukha Paschimottanasana with two adjustment strategies: deepen through the ribcage without pressing the spine, and stabilize the pelvis when the mat or body position allows unwanted sliding.
Setu Bandhasana — Neck Safety, Modifications & Controlled Exit
The final experienced Primary Series posture in this curriculum. The lesson treats traditional Setu Bandhasana as a high-risk cervical-load problem, demonstrates multiple modified options, and teaches a fully controlled assisted entry and exit when the classical form is nevertheless practised.
Urdhva Dhanurasana & Dropbacks — Backbending Progression, Props, Full Assistance & Compensation
The shared entry to the Finishing Sequence. The lesson combines beginner bridge variants, prop-based preparation, full teacher control, isolated upper-back work, wall preparation, a four-stage dropback progression, special handling for instability, and compensatory work after backbending.
Salamba Sarvangasana — Shoulderstand, Neck Safety, Assisted Lift & Contraindication-Based Adaptation
A detailed shoulderstand lesson combining vertical geometry, cervical-space rules, a whole-body teacher lift, beginner resistance drills, prop/wall alternatives and lecture material on vascular, renal and menstrual contraindication logic.
Halasana — Spinal Alignment, Prop-Assisted Correction & Down-Regulation
Halasana follows shoulderstand and shifts the practice toward quieter work. The lesson combines vertical torso geometry, block-based correction, gentle lumbar support and the principle that adjustments should become softer and less frequent as the finishing sequence progresses.
Karnapidasana — Pelvic Stabilization, Thoracic Mobilization & Neck Protection
Karnapidasana is taught as a continuation of Halasana in which the teacher stabilizes the pelvis before directing the knees downward. The central skill is controlling where movement occurs so that missing range is not taken from the cervical spine.
Urdhva Padmasana — Inverted Lotus, Balance Progression & Assisted Pelvic Lift
Urdhva Padmasana is built from an inversion first and a lotus variation second. The lesson explicitly scales the leg position from straight legs to Sukhasana, Ardha Padmasana and full Padmasana, while the teacher spots the spine and can lift the pelvis through a sumo-position body support.
Pindasana — Compact Inversion, Balance Support & Minimal Intervention
Pindasana follows Urdhva Padmasana by folding the lotus downward into a compact inverted shape. The teacher’s role is deliberately minimal: spot the balance, provide a rear support point and assist the arm lock only when needed.
Matsyasana — Controlled Exit from Inversions, Neck Decompression & Safe Counterpose
Matsyasana is presented as a controlled counterpose after the inversion block. The lesson emphasizes vertebra-by-vertebra return to the floor, lotus modifications that protect the knees, chest-directed adjustment rather than head pressure, and a methodological warning about the mechanically different traditional Setu Bandhasana.
Uttana Padasana — Transition from Matsyasana, Cervical De-loading & Lever Control
A short but important transition lesson: the teacher first creates traction through the student’s arms to reduce cervical load inherited from Matsyasana, and only then does the student lift the straight legs and hold the 45-degree arm/leg relationship.
Cakrasana — Dynamic Roll-Back, Cervical Protection & Assisted Trajectory
A dedicated Cakrasana lesson combining neck protection, teacher-student discipline, Ahimsa, hand setup and side-position spotting. The student must actively press through the arms while the teacher lifts the pelvis and guides a safe arc.
Shirshasana — Headstand, Load Distribution, Counterweight Entry & Assisted Balance
Shirshasana is taught as a slow forearm-supported inversion with head contact rather than a jump onto the cervical spine. The lesson builds the base, uses a pelvic counterweight instead of kicking, rejects wall dependence as a primary learning strategy, and adds partner support, post-pose traction and alternatives.
Yoga Mudra & Utplutih — Hip Adaptation, Shoulder Rotation, Minimal Adjustment & Final Arm Balance
The final active lesson of the sequence. Yoga Mudra is scaled from a protective square cross and Sukhasana through Ardha Padmasana and full Padmasana with props; hands-on work focuses on shoulder rotation and pelvic stability. Utplutih then becomes a final independent arm-balance task, with blocks used to change the conditions rather than lift the student.
Sukhasana — Final Rest (school terminology; commonly called Shavasana)
Sequence endpoint. In the school’s terminology this final resting position is recorded here as Sukhasana, corresponding to what is commonly called Shavasana. No source video or time-coded technical breakdown has been supplied yet, so the Academy records only its place in the sequence.