Simon Borg-Olivier – 84 Postures for Strength, Flexibility, Fitness and Longevity

Master 84 Key Yoga Postures

Learn precise alignment, movement, and breathing techniques to prevent injuries, build strength, and deepen your yoga practice with expert guidance.

What You’ll Learn?

• Master precise anatomy for 84 essential yoga postures
  Learn how to align your body correctly in each pose to build strength, flexibility, and avoid injuries.
• Understand the physiological effects of each posture
  Gain insights into how yoga affects your organs, nervous system, immune system, and hormones.
• Learn the science of muscle activation (bandhas)
  Protect your joints and enhance energy flow through proper co-activation techniques.
• Adapt postures to your unique body for safe practice
  Discover how to tailor poses to your specific needs while maintaining proper alignment.
• Fine-tune each joint for optimal mobility & strength
  Get detailed instructions for working with your knees, hips, spine, shoulders, and more.

Who Is This Course For

This course is excellent for practitioners from beginners to advanced levels of any activities involving posture, movement & breathing in modern yoga, fitness, gymnastics, martial arts, and dance who want to practice and/or teach their art more safely and effectively.

• This Course is Perfect for You If…
• You struggle with posture alignment and want expert guidance.
• You experience stiffness or discomfort in your practice.
• You’re a yoga teacher looking to deepen your knowledge.
• You want to prevent injuries and practice safely.

What’s Inside the Course?

FOUNDATIONS OF YOGA POSTURE & MOVEMENT

• Introduction & The Purpose of Yoga – Understand the deeper meaning behind yoga and its impact on body & mind.
• Practice Guidelines – Learn the essential principles for a safe and effective yoga practice.
• Applied Anatomy & Physiology of Yoga – Discover how yoga affects your muscles, joints, and internal systems for better health & longevity.

CORE PRINCIPLES & POSTURE TECHNIQUES

• 18 Bandhas (Muscle Co-activations) – Unlock the secret to joint protection and energy flow in your practice.
• Standing & Balancing Postures – Develop strength, stability, and flexibility from the ground up.
• Abdominal & Core Activation Postures – Strengthen your core and improve posture control.
• Backbends & Heart-Opening Poses – Enhance spinal flexibility while maintaining safety.
• Forward Bends & Hip Openers – Release tension and improve lower body mobility.

DYNAMIC & ADVANCED PRACTICE

• Salute to the Sun & Flowing Movements – Build strength and endurance with dynamic sequences.
• Floor Postures for Deep Flexibility – Work into deep stretches for hips, shoulders, and spine.
• Inversions & Neck Releasing Techniques – Learn safe approaches to headstands and shoulderstands.
• Seated Finishing Postures & Meditation – Wind down your practice and enter a meditative state.
• Guided Practice- Experience a short structured session integrating all elements learned.

Course Curriculum

• Topic 1: Introduction
• Topic 2: Practice Guidelines
• Topic 3: Anatomy and Physiology of Yoga
• Topic 4: Bandhas
• Topic 5: Basic Postures & Forward Bending
• Topic 6: Standing Postures
• Topic 7: Abdominal Postures
• Topic 8: Backbends
• Topic 9: Salute to the Sun
• Topic 10: Floor Postures
• Topic 11: Inversions, Preparations & Releases
• Topic 12: Seated Finishing Postures
• Topic 13: Meditation & Relaxation
• Topic 14: Led & Demonstration Practices

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