Yoga for Every Body- Ways to Modify Your Practice
Yoga is for every body and will look different in each of us. A quote that I love is that yoga is not about getting into the pose but about getting the pose into the body. If you find that you’re forcing your body into uncomfortable positions then I recommend experimenting with different modifications so the pose works for you and you receive the full benefits without the pain.
I always weave into my classes the idea of stability and grounding down. For every pose, it is important to create a strong foundation and build from there. If you’re falling over for most of the pose then you could be missing out on the true benefits of the posture. Whenever practicing, think about the part of the body that is touching the ground and work on creating stability from there. Below are some of my favorite ways to experiment with modifying one’s practice to work with you!
Take A Wider Stance
In many classes you’ll be cued to bring the feet together in tadasana (standing with your arms by your sides) and chair pose (bending into the knees, sitting the hips back with arms overhead). If you’re experiencing issues with balancing or discomfort in your low back then play around with a hip width stance.
Become Friends with Your Block
I absolutely LOVE using a block and you’ll find that most experienced practitioners do not hesitate to grab one. Blocks help bring the earth to you when your hips and hamstrings are tight and are also great for balancing postures. Below are a few poses to try adding in a block.
Halfway Lift: Place a block underneath either hand. Remember to keep a light touch rather than leaning heavily on the blocks.
Tree Pose: If you’re working on balance then place a block underneath the raised leg. This will help you find more stability since your foot will not be pressing directly into your standing leg.
Malasana Squat: Toe heel the feet out to the edges of your mat. Heels point in and toes out. Slowly start to lower the hips down. Place a block underneath your seat.
Supta Baddha Konasana (Butterfly): Lay on your back and bring the soles of the feet together and allow the knees to butterfly open. Place a block underneath either knee for added support.
Triangle: Place a block underneath the bottom hand. Remember to keep a light touch and focus on lengthening through your side bodies.
Prayer Twist: Take a wider stance and bring the feet hip width distance. Place a block directly in front of you. Bend into your knees, sit the hips back and place your left hand on the block. Begin to twist open to the right. The right hand can be placed at your hip or reach up towards the sky. Switch sides.
Bonus- Supported bridge: This is one of my favorites. Lie down on your back and plant your feet on the earth about hip width distance. Walk the heels in close to your glutes. Pressing into your feet, lift your hips up and slide the block underneath your sacrum at the lowest setting. Allow the hips to rest down. Spend 1-3 minutes. Trust me, you’ll love it!
Bend Your Knees
A soft bend into the knees can make all the difference, especially if the hamstrings or hips are tight. Experiment with bending your knees in halfway lift and forward folds. You can also drop your back knee in crescent lunge allowing yourself to find more stability and ground down.
Remember, you can always ask your yoga teacher for a modification when something doesn’t feel right for you. I know it may feel like you’re not “fully” doing the pose sometimes but remember it is yoga practice, not yoga perfect. This is why it’s a great idea to find out the intention of a pose. For example, a halfway lift is more about finding length in the spine rather than keeping the legs straight. So once you’re aware, you’ll find that these modifications help you experience the intended benefit of the pose! Empower yourself to honor your body & make your practice work for you.
Interested in working with me to strengthen your yoga practice? Take a look at one-on-one yoga instruction and we can personalize the practice to you.
Curious about a pose that I didn’t mention or have a question about a modification? Reach out via email at emily@la-yogini.com