84 Key Yoga Postures Unpacked for Strength, Flexibility, Fitness & Longevity By Simon Borg-Olivier

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Overview this course

The 84 Key Yoga Postures Unpacked for Strength, Flexibility, Fitness & Longevity course is a comprehensive, practice-led exploration of the asanas most frequently taught in contemporary yoga and movement settings. Led by Simon Borg-Olivier—physiotherapist, researcher, and senior educator—the program blends traditional wisdom with modern anatomy and physiology so you can practice (and teach) with clarity, confidence, and care.

Filmed live across multiple sessions, the curriculum translates complex principles into tangible actions you can feel in your body. Each posture is unpacked with a focus on breath, bandhas (co-activation of opposing muscles), joint integrity, and nervous-system regulation. Rather than chasing extremes, you will learn to cultivate sustainable strength, supple mobility, and metabolic efficiency—key ingredients for long-term health and performance.

If you are seeking a method that respects both tradition and science, this course offers a structured path: understand what you are doing, why you are doing it, and how to adapt it to the person in front of you—yourself, a student, or an athlete.

Why should you choose this course?

1. Evidence-informed instruction: Every posture is supported by explanations from applied anatomy and physiology—so alignment cues become intelligent, not generic.

2. Physiotherapy perspective: Simon’s clinical background shows up in joint-smart modifications, breath strategies for autonomic balance, and progressions that build capacity without strain.

3. System for longevity: The emphasis is on sustainable strength, elastic flexibility, circulation, lymphatic flow, and organ health—benefits that extend far beyond the mat.

4. Transferable skills: Principles apply to yoga, fitness, dance, martial arts, and gymnastics; you’ll move better in any discipline that values posture, breathing, and coordination.

5. Safety without fear: Learn to protect vulnerable areas (knees, lumbar spine, neck, wrists) by cultivating co-activation, load sharing, and tensegrity across the whole body.

6. Teacher-ready clarity: Gain a shared language for demonstration, tactile cueing, and sequencing so your classes become safer, more effective, and easier to follow.

7. Lifetime reference: With rich notes and on-demand streaming, you can revisit key segments, refine technique, and track your progress over time.

8. Practical depth: Short, focused sessions build a complete picture—84 main postures plus variations—so you master principles, not just shapes.

What You’ll Learn

A principle-driven approach to 84 core postures and their variations

• Anatomical precision

  • Landmark-based alignment for each major joint: ankles, knees, hips, sacro-lumbar junction, thoracic spine, cervical spine, shoulders, elbows, and wrists.

  • How to distribute load through bone stacking, fascial tension lines, and spirals to prevent collapsing into joints.

  • Progressions and regressions that respect individual morphology, injury history, and training age.

• Physiological intelligence

  • Breathing strategies (nasal, diaphragmatic, lengthened exhale) for circulation, lymphatic movement, and vagal tone.

  • Sequencing to modulate the autonomic nervous system—when to up-regulate for power, when to down-shift for recovery.

  • Posture-breath coupling for organ support, pelvic floor responsiveness, and stable intra-abdominal pressure.

• Co-activation (bandhas) and tensegrity

  • How to “turn on” opposing muscle groups around each joint to create internal support without bracing or breath-holding.

  • Using gentle co-activation to protect cartilage and ligaments, while maintaining fluidity and range.

  • Translating bandhas into felt cues students actually understand (e.g., “lightly draw the thigh bones in and rotate as if…”) rather than abstract slogans.

• Individualized alignment

  • Mapping your movement history to your current practice so progress comes from intelligent loading, not aggressive stretching.

  • Options for hypermobile vs. stiff bodies; when to stabilize, when to mobilize, and how to blend both.

  • How to read compensations and redirect effort to the appropriate kinetic chains.

• Breath-movement integration

  • Building sequences—forward bends, backbends, twists, balances, and inversions—where breath guides timing and range.

  • Breath ratios for calming, energizing, and steady concentration.

  • Using the diaphragm as a “central stabilizer” that enhances both posture and circulation.

A structured map of the curriculum you’ll work through

• Foundations: purpose of yoga in modern life; practice guidelines; safety principles; the role of attention and intention.

• Applied anatomy & physiology: joint actions, myofascial lines, load management, tissue adaptation, and recovery.

• Bandhas across the body: a practical tour of 18 co-activations around major joint complexes—what each protects and how to cue them.

• Families of postures:

  • Forward folds (hinging vs. rounding; hamstring and hip strategies)

  • Standing sequences (balance, grounding, spiral lines)

  • Abdominal and core integrations (pressure vs. tension; neck-friendly progressions)

  • Backbends (thoracic vs. lumbar extension; shoulder prep; hip flexor care)

  • Combined patterns (dynamic salutes; locomotor flows; transitional strength)

  • Floor work and seated forms (hip rotation, spinal decompression, relaxed stability)

  • Inversions and preps (wrist, shoulder, and neck protocols; exits that preserve calm)

  • Finishing and meditation (down-regulation, proprioceptive quieting, and rest)

Concrete outcomes you can expect

• Strength that feels effortless: generate force via lengthening co-activation rather than rigid bracing.

• Flexibility without pain: increase range through nervous-system comfort and fascial elasticity, not aggressive leverage.

• Better breathing and energy: optimize oxygenation, CO₂ tolerance, and circulatory efficiency for consistent stamina.

• Joint security: reduce irritation and overuse by sharing loads through chains instead of isolating joints.

• Teaching precision: cue less, achieve more—clear demonstrations, fewer words, better results.

• Repeatable practice: create daily micro-sessions that compound benefits in weeks, not years.

What’s included when you enroll

• 50 concise sessions (~20 hours) you can watch anytime, in any order—ideal for spaced learning.

• Unlimited streaming access so you can revisit difficult sections and refine technique.

• Comprehensive written notes summarizing key cues, anatomical highlights, and practice checkpoints.

• Live-class feel with demonstrations, variations, and real-time adjustments that show how principles adapt to different bodies.

Who Should Take This Course?

1. Beginners who want a safe, structured path to learn the most common postures without confusion or intimidation.

2. Regular practitioners seeking to move beyond shape-copying into an intelligent, principle-based practice that lasts.

3. Yoga teachers who need a shared anatomical language, clearer progressions, and risk-aware cueing.

4. Movement professionals—coaches, dancers, martial artists, gymnasts—who want transferable breathing and joint-integrity tools.

5. Clinicians and bodyworkers looking for movement-literate ways to complement rehab, reduce fear of movement, and support long-term adherence.

6. Lifelong learners interested in the physiology of wellness, resilience, and healthy aging through breath-led movement.

If you are recovering from injury, building a foundation, or refining an advanced practice, the material scales with you. You’ll learn how to choose the right variation today—and how to progress intelligently tomorrow.

Conclusion

A posture is not merely a shape—it is a living relationship among breath, joints, fascia, and attention. This course shows you how to build that relationship with skill and care. Under Simon Borg-Olivier’s guidance, you will understand the “why” behind the cue, the “how” behind the alignment, and the “when” behind the progression. The result is a practice that strengthens without compressing, lengthens without destabilizing, and calms without collapsing.

The long-term payoff is significant: improved metabolic efficiency, joint comfort, resilient circulation, and a steadier mind. Whether you teach classes, cross-train for another discipline, or practice for personal wellbeing, you’ll finish with a reliable framework for strength, flexibility, fitness, internal health, and longevity—the very outcomes that bring people to the mat and keep them there for life.

Take the next intelligent step—reserve your access, press play on the first module, and feel the difference that principle-based practice makes from your very first session.