Prasarita Padottanasana, Utthita Trikonasana and Parivrtta Trikonasana<\/b><\/p>\n
You can read more about the Yoga Instructor Course on the course website:<\/b><\/p>\n
kurspoyoge.com<\/b><\/p>\n
Course registration:<\/b><\/p>\n
\ud83d\udcde Phone: +380984777777<\/b><\/p>\n
(Viber \/ Telegram \/ WhatsApp)<\/b><\/p>\n
Yoga Alliance website:<\/b><\/p>\n
yogaalliance.com.ua<\/b><\/p>\n
Teaching Methodology of Standing Asanas in Professional Yoga Instructor Training<\/b><\/p>\n
In the system of classical Hatha Yoga, standing asanas occupy a fundamental place in the education of future yoga teachers. This section of practice develops essential movement patterns required for the safe performance of more advanced postures, including forward bends, backbends, balances, and inversions.<\/p>\n
Standing postures cultivate stability, establish proper axial alignment of the spine, improve coordination, and develop an understanding of weight distribution throughout the body. Through these positions, the connection between breath, movement, and concentration is established.<\/p>\n
Prasarita Padottanasana, Utthita Trikonasana, and Parivrtta Trikonasana are considered core methodological postures within professional yoga teacher training programs, as they simultaneously develop stabilization, extension, joint opening, and spatial body awareness.<\/p>\n
Systematic mastery of these asanas forms understanding of three essential principles of Hatha Yoga practice:<\/p>\n
\u2022extension,<\/p>\n
\u2022stability,<\/p>\n
\u2022spinal rotation.<\/p>\n
Prasarita Padottanasana<\/b><\/p>\n
(Wide-Legged Intense Forward Fold)<\/i><\/p>\n
Meaning<\/b><\/p>\n
Sanskrit terminology:<\/p>\n
\u2022Prasarita<\/i> \u2014 expanded, spread wide<\/p>\n
\u2022Pada<\/i> \u2014 foot<\/p>\n
\u2022Uttana<\/i> \u2014 intense extension<\/p>\n
This asana represents a symmetrical forward fold with deep stretching of the posterior chain of the body.<\/p>\n
Focus of Attention<\/b><\/p>\n
Muladhara Chakra<\/p>\n
Svadhisthana Chakra<\/p>\n
The posture develops grounding, stability, and internal balance.<\/p>\n
Biomechanical Significance<\/b><\/p>\n
The primary movement occurs in the hip joints while maintaining spinal length.<\/p>\n
Active muscular engagement includes:<\/p>\n
\u2022hamstrings,<\/p>\n
\u2022adductor muscles,<\/p>\n
\u2022spinal extensors,<\/p>\n
\u2022deep core stabilizers.<\/p>\n
The key principle of execution is that the forward fold originates from the pelvis rather than spinal rounding.<\/p>\n
Technique<\/b><\/p>\n
1.Begin in Tadasana.<\/p>\n
2.Step the feet wide apart.<\/p>\n
3.Keep the feet parallel.<\/p>\n
4.Activate the leg muscles.<\/p>\n
5.Extend the arms sideways at shoulder level.<\/p>\n
6.Lengthen the spine upward.<\/p>\n
7.Fold forward maintaining spinal extension until the torso is parallel to the floor.<\/p>\n
8.Place the palms beneath the shoulders.<\/p>\n
9.Extend the spine forward.<\/p>\n
10.Direct the crown of the head toward the floor.<\/p>\n
11.Body weight remains primarily in the legs.<\/p>\n
12.Knees stay active and extended.<\/p>\n
13.Exit by lengthening the torso and returning to standing.<\/p>\n
Teaching Methodology<\/b><\/p>\n
The instructor supervises:<\/p>\n
\u2022even weight distribution through the feet;<\/p>\n
\u2022avoidance of knee hyperextension;<\/p>\n
\u2022pelvic neutrality;<\/p>\n
\u2022spinal elongation;<\/p>\n
\u2022prevention of excessive weight transfer into the head and arms.<\/p>\n
Counterpose<\/b><\/p>\n
Gentle back extension or neutral spine position.<\/p>\n
Benefits<\/b><\/p>\n
The posture:<\/p>\n
\u2022deeply stretches the posterior body line;<\/p>\n
\u2022improves venous circulation;<\/p>\n
\u2022increases blood flow to the brain;<\/p>\n
\u2022stimulates abdominal organs;<\/p>\n
\u2022supports metabolic balance;<\/p>\n
\u2022reduces lumbar tension;<\/p>\n
\u2022improves posture.<\/p>\n
Contraindications<\/b><\/p>\n
\u2022severe varicose veins;<\/p>\n
\u2022sciatic nerve inflammation;<\/p>\n
\u2022acute lower back pain;<\/p>\n
\u2022hypertension.<\/p>\n
Utthita Trikonasana<\/b><\/p>\n
(Extended Triangle Pose)<\/i><\/p>\n
Meaning<\/b><\/p>\n
\u2022Utthita<\/i> \u2014 extended<\/p>\n
\u2022Trikona<\/i> \u2014 triangle<\/p>\n
This asana develops lateral extension and spatial awareness of pelvic and thoracic alignment.<\/p>\n
Focus of Attention<\/b><\/p>\n
Muladhara Chakra<\/p>\n
Svadhisthana Chakra<\/p>\n
Promotes stability and body symmetry.<\/p>\n
Category<\/b><\/p>\n
Standing lateral extension posture.<\/p>\n
Technique<\/b><\/p>\n
1.From Tadasana, step the feet wide apart.<\/p>\n
2.Extend the arms sideways.<\/p>\n
3.Turn the front foot outward and the back foot slightly inward.<\/p>\n
4.Extend the torso forward.<\/p>\n
5.Place the lower hand on the shin, floor, or support block.<\/p>\n
6.Extend the upper arm vertically upward.<\/p>\n
7.Stack the shoulders in one plane.<\/p>\n
8.Open the chest.<\/p>\n
9.Direct the gaze upward.<\/p>\n
10.Repeat on the opposite side.<\/p>\n
Teaching Considerations<\/b><\/p>\n
\u2022pelvis remains stable;<\/p>\n
\u2022torso stays in one plane;<\/p>\n
\u2022lower side body lengthens;<\/p>\n
\u2022avoid pressure on the knee joint;<\/p>\n
\u2022maintain activity in both legs.<\/p>\n
Benefits<\/b><\/p>\n
The posture:<\/p>\n
\u2022increases hip mobility;<\/p>\n
\u2022strengthens the spine;<\/p>\n
\u2022improves digestion;<\/p>\n
\u2022releases muscular tension;<\/p>\n
\u2022expands the chest;<\/p>\n
\u2022enhances respiratory capacity;<\/p>\n
\u2022stabilizes the nervous system.<\/p>\n
Contraindications<\/b><\/p>\n
\u2022cervical spine disorders;<\/p>\n
\u2022cardiovascular conditions;<\/p>\n
\u2022severe varicose veins.<\/p>\n
Parivrtta Trikonasana<\/b><\/p>\n
(Revolved Triangle Pose)<\/i><\/p>\n
Meaning<\/b><\/p>\n
\u2022Parivrtta<\/i> \u2014 revolved, rotated<\/p>\n
\u2022Trikona<\/i> \u2014 triangle<\/p>\n
This posture combines forward folding, axial extension, and spinal rotation.<\/p>\n
Focus of Attention<\/b><\/p>\n
Muladhara Chakra<\/p>\n
Manipura Chakra<\/p>\n
Activates the center of internal strength and control.<\/p>\n
Category<\/b><\/p>\n
Standing twisting posture.<\/p>\n
Technique<\/b><\/p>\n
1.Take a wide stance from Tadasana.<\/p>\n
2.Turn the front foot outward.<\/p>\n
3.Turn the back foot inward.<\/p>\n
4.Lengthen the spine.<\/p>\n
5.Rotate the torso toward the front leg.<\/p>\n
6.Place the opposite hand outside the front foot.<\/p>\n
7.Extend the upper arm upward.<\/p>\n
8.Arms form a vertical line.<\/p>\n
9.Gaze toward the upper hand.<\/p>\n
10.Perform on both sides.<\/p>\n
Methodological Principles<\/b><\/p>\n
\u2022rotation originates primarily from the thoracic spine;<\/p>\n
\u2022pelvis remains stable;<\/p>\n
\u2022both feet are firmly grounded;<\/p>\n
\u2022spinal elongation precedes rotation.<\/p>\n
Benefits<\/b><\/p>\n
The posture:<\/p>\n
\u2022improves spinal circulation;<\/p>\n
\u2022strengthens back muscles;<\/p>\n
\u2022enhances posture;<\/p>\n
\u2022stimulates abdominal organs;<\/p>\n
\u2022reduces nervous tension;<\/p>\n
\u2022tones leg muscles.<\/p>\n
Contraindications<\/b><\/p>\n
\u2022pregnancy;<\/p>\n
\u2022spinal hernia;<\/p>\n
\u2022disc protrusions;<\/p>\n
\u2022acute spinal pain;<\/p>\n
\u2022severe varicose veins.<\/p>\n
Methodological Importance in Yoga Teacher Training<\/b><\/p>\n
Mastery of these postures develops essential professional competencies:<\/p>\n
\u2022understanding biomechanics;<\/p>\n
\u2022center of gravity control;<\/p>\n
\u2022safe execution of forward bends and twists;<\/p>\n
\u2022proper pelvic and spinal alignment;<\/p>\n
\u2022verbal instruction skills;<\/p>\n
\u2022ability to adapt practice for different student levels.<\/p>\n
A professional yoga instructor must understand not only the external form of an asana but also its functional, therapeutic, and pedagogical significance.<\/p>\n
Conclusion<\/b><\/p>\n
Classical yoga considers asana not merely as physical exercise but as a tool for harmonizing body, breath, and consciousness.<\/p>\n
Systematic practice of Prasarita Padottanasana, Utthita Trikonasana, and Parivrtta Trikonasana establishes the foundation for safe teaching and represents an essential component of professional yoga instructor training.<\/p>\n
Yoga may replace many medicines; however, no medicine can replace yoga.<\/p>\n
Teacher Training and Certification<\/b><\/p>\n
The Ukrainian Yoga Alliance is the largest non-profit organization responsible for establishing and maintaining yoga teaching standards in Ukraine.<\/p>\n
The main areas of activity of the Alliance include:<\/p>\n
\u2022uniting the professional yoga community;<\/p>\n
\u2022developing and approving qualification requirements;<\/p>\n
\u2022official certification of yoga instructors;<\/p>\n
\u2022maintaining the Unified Register of Certified Teachers.<\/p>\n
The Ukrainian Yoga Alliance<\/b><\/a> is the largest non-profit organization that establishes and maintains yoga teaching standards in Ukraine.<\/p>\n The main areas of activity of the Alliance include:<\/p>\n \u2022uniting the professional yoga community,<\/p>\n \u2022developing and approving qualification requirements,<\/p>\n \u2022official certification of yoga instructors,<\/p>\n \u2022maintaining the Unified Register of Certified Yoga Teachers.<\/p>\n Training Format and Examination<\/b><\/p>\n Within online yoga instructor training courses, students of the Yoga Alliance School undergo mandatory practical and theoretical assessment.<\/p>\n Passing Surya Namaskar<\/b> is part of the examination process.<\/a><\/p>\n A video of the exam, conducted within online courses, is available via the link \u2014 click to watch.<\/p>\n Course Video Overview<\/b><\/a><\/p>\n You can watch a full video overview of the online course by the Head of the Yoga Alliance, Vladimir Bondarenko<\/b>, on our YouTube channel by following the link.<\/p>\n Training Locations and Tuition Fees<\/b><\/p>\n Branches of the Yoga Alliance School have resumed operations in the following cities:<\/p>\n \u2022 Kyiv<\/b><\/a><\/p>\n \u2022 Warsaw<\/b><\/a>, Krakow<\/b><\/a> (Poland)<\/p>\n \u2022 Kharkiv<\/b><\/a><\/p>\n \u2022 Dnipro<\/b><\/a><\/p>\n \u2022 Odesa<\/b><\/a><\/p>\n \u2022 Lviv<\/b><\/a><\/p>\n \u2022 Klaip\u0117da<\/b><\/a> (Lithuania)<\/p>\n \u2022 Bansko<\/b><\/a> (Bulgaria)<\/p>\n \u2022 Athens<\/b><\/a> (Greece)<\/p>\n \u2022 Prague<\/b><\/a> (Czech Republic)<\/p>\n \u2022 Torrevieja<\/b><\/a> (Spain)<\/p>\n \u2022 Vienna<\/b><\/a> (Austria)<\/p>\n \u2022 Cascais<\/b><\/a> (Portugal)<\/p>\n These branches offer continuously running offline yoga instructor training courses<\/b> led by senior instructors of the Alliance.<\/p>\n Tuition fees:<\/b><\/p>\n \u2022online course \u2014 15,500 UAH<\/b><\/p>\n \u2022offline course \u2014 17,500 UAH<\/b><\/p>\n Since August 2022, instructors who successfully pass examinations with distinction receive the right to train future yoga instructors on behalf of the Yoga Alliance and conduct teacher training courses jointly with the Organization.<\/p>\n Such instructors receive the status of Senior Instructor of the Yoga Alliance<\/b> and earn 50% of the course fee for each student<\/b>.<\/p>\n For full details, contact us via Viber \/ Telegram \/ WhatsApp:<\/p>\n +380984777777<\/b><\/p>\n Training Results<\/b><\/p>\n After completing the one-month course and successfully passing the exams, you will:<\/p>\n \u2022receive two international Yoga Alliance certificates<\/b> registered with the Ministry of Justice of Ukraine;<\/p>\n \u2022obtain the right to teach yoga in more than 100 countries worldwide<\/b>;<\/p>\n \u2022master a well-structured class format including kriyas, pranayama, and meditation;<\/p>\n \u2022receive lifetime access to video lessons, an application for learning posture names, and 12 balanced printed lesson plans<\/b> for the first year of teaching;<\/p>\n \u2022receive the \u201cGold Standard\u201d methodological guide<\/b> \u2014 a detailed manual on asanas, chakras, mudras, bandhas, and key techniques of classical yoga.<\/p>\n Additional Materials<\/b><\/p>\n The Unified Register of Certified Yoga Instructors in Ukraine<\/b> (approved in 2021 by the Public Union \u201cUkrainian Yoga Alliance\u201d) is available via the link.<\/a><\/p>\n Videos of exam sessions and detailed answers to course-related questions can be viewed in the online course video overview by the Head of the Yoga Alliance on our YouTube channel \u2014 via the link.The full video overview of the online course can be viewed by clicking the link.<\/a><\/p>\n Contacts and Registration<\/b><\/p>\n You can read more about the Yoga Instructor Course on the course website:<\/p>\n