Accessible Yoga: Learn how to Modify 9 Frequent Yoga Poses

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Accessible yoga exists regardless of what social media might painting. In truth, since yoga is for each physique, there are modifications that you would be able to discover in most poses to make them extra accessible to your physique particularly.

If in case you have a physique, then you are able to do yoga! Even widespread yoga poses can turn into extra accessible, which is what we’ll discover on this yoga pose tutorial article. 🙂

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Accessible Yoga – Right here’s Learn how to Modify 9 Frequent Yoga Poses:

Seize a few yoga blocks (or two books which are the identical peak), a blanket, and a chair to make these 9 widespread yoga poses extra accessible.


1. Baby’s Pose (Balasana)

childsBaby’s Pose is ceaselessly used as the primary pose in a yoga class and is usually provided as a resting pose for college kids who need a break throughout class.

However Baby’s Pose may cause ache within the knees and hips and is much from a resting pose for some.

Let’s make this widespread yoga pose an accessible yoga pose:

  • From a kneeling place place a block on the bottom at its slender width between your toes
  • Stack two blocks collectively for extra peak if desired
  • Unfold your knees wider than your hips
  • For much more help, place a folded blanket behind your knees
  • Ship your hips again to relaxation on the the blocks
  • Attain your arms lengthy in entrance of you, inserting your fingers face down on the mat
  • Let your chest and abdomen fall between your thighs
  • Hold your higher physique lively by reaching lengthy out of your tailbone to your fingertips
  • Relaxation your brow on the ground or one other block


2. Cobra Pose (Bhujangasana)

cobraCobra Pose is a delicate backbend and chest opener. However the pose may cause a pinching sensation within the decrease again for some yogis. Spreading the toes broad as a substitute of conserving the toes collectively will help to alleviate this.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Lay in your stomach together with your fingers on either side of your chest
  • Unfold your toes broad to the perimeters of your mat
  • Discover a slight inner rotation of your legs in order that the highest of your thighs and toes are on the mat
  • Press your legs and pubic bone firmly into the bottom
  • Activate your core by gently pulling your abdomen and decrease again in towards your backbone
  • Use the muscle groups in your again to elevate your chest off the bottom
  • Discover size in your backbone by pulling your self ahead along with upward
  • Your fingers can keep on the bottom, or you’ll be able to come to your forearms should you expertise hand or wrist ache, discovering Sphinx Pose as a substitute of Cobra


3. Plank Pose (Phalakasana or Kumbhakasana)

forearm plank 1Plank Pose is a full physique strengthener that rapidly warms your entire physique. Accidents can happen within the fingers, wrist, shoulders, or again if carried out incorrectly or should you maintain longer than your physique energy permits.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Begin in Desk Prime Pose
  • Come to your forearms, inserting your elbows beneath your shoulders to alleviate stress in your fingers and wrists
  • Your forearms must be parallel to one another together with your palms face down on the mat
  • Stroll your knees again one by one till you discover a straight line out of your knees to the crown of your head
  • Depart your toes curled beneath for a bit extra help within the pose
  • Lengthen alongside your back and front physique and pull your muscle groups in towards your heart
  • Hold your head consistent with your backbone and your collarbones spreading broad
  • Discover the place your hips are – you need them to remain consistent with your shoulders and knees moderately than dropping down or lifting up

4 Frequent Errors In Plank Pose + Learn how to Repair Them


4. Crescent Lunge (Anjaneyasana)

lungeCrescent Lunge each strengthens and stretches the physique. Focused muscle groups embody the quadriceps, hamstrings, hip flexors, glutes, calves, and shoulders. That’s a number of work in a single pose!

If in case you have tighter hips or shoulders, this pose won’t really feel nice.

Let’s make this widespread yoga pose an accessible yoga pose:

  • From Down Canine, take a big step ahead together with your proper foot, inserting it between your fingers
  • Bend your left leg conserving your heel lifted and your toes urgent into the bottom
  • Use your core to assist with stability, press into each toes, and elevate your chest
  • Hold your again leg bent, permitting for extra stability in your hips
  • Level your tailbone towards the bottom to search out impartial hips and take away any sway in your again
  • Hold your arms shoulder-width aside, palms going through one another, and elevate them towards the sky any quantity
  • Depart your arms consistent with your chin moderately than your ears to lower rigidity throughout your shoulders
  • Activate your core and lengthen by way of your backbone
  • This pose can even work as a alternative for Warrior 1


5. Triangle Pose (Trikonasana)

triangleTriangle Pose challenges our stability whereas engaged on each energy and suppleness. It’s a foundational pose discovered in lots of yoga courses, however it may be difficult to really feel steady on this pose.

Let’s make this widespread yoga pose an accessible yoga pose:

  • From Mountain Pose (Tadasana), separate your toes and place a number of blocks stacked collectively between them
  • Depart your left foot the place it’s and take a giant step to the aspect together with your proper foot
  • Land together with your toes wider than hip-width aside and your proper foot at a few 45-degree angle
  • Carry your fingers to relaxation in your hips
  • Tilt your pelvis by barely lifting your proper hip increased than your left
  • Attain your left arm lengthy towards the entrance of your mat to search out size by way of your backbone, after which deliver it to relaxation on the blocks
  • Depart your proper hand the place it’s, or lengthen it towards the ceiling, conserving it consistent with your shoulder
  • Activate each legs by concurrently urgent down into the bottom together with your toes whereas flippantly pulling them towards one another
  • Open by way of your chest by rotating your ribs up towards the ceiling
  • Gaze down on the mat to assist with stability
  • Strive it out on either side


6. Warrior 3 (Virabhadrasana III)

warrior3Warrior 3 is a deceptively difficult stability pose. Leaning ahead whereas standing on one foot can throw off your stability, significantly when you have underlying vertigo points, or perhaps a head chilly.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Seize a chair and place it on the mat in entrance of you with the again of the chair going through you
  • Return to Mountain Pose
  • Attain ahead and seize the the again of the chair together with your fingers
  • Put a micro bend in your proper leg and shift your weight into your proper foot
  • Carry your left foot off the mat and lengthen it lengthy behind you
  • Lean ahead as you elevate your again leg, making an attempt to make a T form together with your physique
  • Hold your left foot flexed and drop your left hip down in order that your hip bones are each parallel to the bottom
  • Depart your fingers on the again of the chair, or stroll your fingers ahead in order that your forearms relaxation on the chair
  • Press down, not ahead, into the chair
  • You may also place your left foot on a wall for much more help
  • Hold your hips stacked over your proper foot
  • Lengthen by way of your backbone and the perimeters of your physique
  • Gaze on the floor
  • If you’er prepared, strive it out on the opposite aspect


7. Eagle Pose (Garudasana)

eagle 1Eagle Pose is one other difficult stability posture. Typically yogis really feel tied up with all of the crossing and wrapping concerned on this pose. The ties might not be accessible attributable to tightness, harm, or measurement.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Begin in Mountain Pose (Tadasana)
  • Bend your knees and sit again such as you’re sitting down right into a chair
  • Press firmly into your toes and squeeze your legs collectively
  • Look down and see should you can see your toes – should you can’t, then shift your knees again barely
  • Tilt your pelvis so your tailbone is pointing down towards the bottom
  • Lengthen by way of your backbone, activate your core, and check out to not arch your again
  • Carry your arms up, stacking them on prime of one another and seize your shoulders with reverse fingers
  • Stare upon a set level instantly forward
  • If you’re prepared, swap to the opposite aspect

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8. Bridge Pose (Setu Bandhasana)

bridgeBridge Pose strengthens the core and decrease physique whereas opening the chest and lengthening the backbone. It’s usually used as a preparatory pose for deeper backbends.

This pose can put a lot of stress on the knees, and a few discover that it pinches the decrease again or causes ache within the neck and shoulders.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Begin laying in your again
  • Bend your legs and place your toes on the ground hip-width aside together with your toes parallel
  • If this hurts your again, you’ll be able to transfer your toes barely wider or alter your toes so they’re at a extra pure angle
  • Hold your knees pointing up towards the sky
  • Place one block between your thighs and squeeze the block to activate your legs
  • Carry your hips and slide one other block beneath your sacrum, permitting your weight to relaxation on the block
  • Prolong your arms and place them on the bottom subsequent to the block
  • Carry your chin barely to take rigidity out of your neck
  • Gaze overhead towards the ceiling


9. Pleased Child (Ananda Balasana)

happy babyPleased Child supplies a groin and hip stretch. If it’s a must to flail to achieve your toes, otherwise you really feel like your hips are about to blow up on this pose, then you definitely want a unique method.

Let’s make this widespread yoga pose an accessible yoga pose:

  • Begin in your again
  • Tuck your knees in towards your chest
  • Broaden by way of your collar bones to assist open your chest
  • Relaxation your backbone and head on the mat
  • Preserving the bend in your legs, ship your knees broad towards your shoulders
  • Flex your toes and lengthen them up towards the ceiling
  • Carry your arms right down to the mat
  • Bend your arms and relaxation your thighs in your fingers
  • Enable gravity to softly open your hips whereas supporting your legs together with your fingers

Want extra accessible yoga modifications? Right here’s Learn how to Modify 7 Frequent Seated Yoga Poses With Props (Picture Tutorial)

Frequent Yoga Poses Can Be a A part of Accessible Yoga Too!

All of our our bodies are created uniquely, and there’s no one-size-fits-all method in terms of yoga asana apply. Use these easy modifications to assist make these widespread yoga poses extra accessible to your physique and desires.

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