She Strengthens

Unlock the Power of Yoga: Accessible Poses for a Healthier You

When you think of yoga, what comes to mind? Perhaps a flexible, serene individual effortlessly bending into a pretzel-like shape. But the truth is, yoga isn’t about achieving perfect poses or being super flexible. It’s about finding comfort and relaxation in your own body. And the best part? You don’t need to be a yoga guru to reap the benefits. With regular practice, even the simplest poses can reduce stress, ease anxiety, and promote better sleep.

Modifications: Your Key to Success

One common misconception in yoga is that modifying a pose means you’re weak or less capable. Not true! Our bodies are unique, and what works for one person might not work for another. If a pose feels uncomfortable or you don’t feel the stretch, a small adjustment can make all the difference. Don’t be afraid to experiment and find what works best for you.

Getting Started: Essential Poses for Beginners

Here are some of the easiest and most accessible yoga poses, along with tips on how to modify them to suit your needs:

Mountain (Tadasana)

• Stand with feet hip-width apart, engaging calf, hamstring, and glute muscles.
• Slightly tuck your tailbone to engage your abs.
• Roll your shoulders down and back, standing tall and proud.
• Target areas: Quads, abs, glutes, and traps.
• Modification: Widen your stance if you struggle to balance.

Standing Forward Fold (Utanasana)

• Stand with feet hip-width apart, folding over at your hips.
• Keep your spine straight, grabbing your elbows with opposite hands for a deeper stretch.
• Target areas: Hamstrings, calves, hips, neck, and shoulders.
• Modifications: Bend your knees deeply to keep your spine straight, or widen your stance for better balance.

Extended Triangle (Trikonasana)

• Point your front foot straight ahead, with your back foot pointing towards the side of your mat.
• Slide your hips back, stretching your front arm out ahead of you.
• Target areas: Hips, thighs, back, chest, and shoulders.
• Modifications: Use a yoga block for stability, or place your back heel or torso against a wall.

Downward Dog (Adho Mukha Svanasana)

• Separate your hands shoulder-width apart, with your feet hip-width apart.
• Spread your fingers wide, pushing your hips towards the wall behind you.
• Target areas: Hamstrings, calves, shoulders, hands, abs, and back.
• Modifications: Bend your knees as needed, or use a yoga block for support.

3-Legged Dog (Tri Pada Adho Mukha Svanasana)

• Follow the instructions for Downward Dog, lifting one leg using your glute and ab muscles.
• Target areas: Core, glutes, and shoulders.
• Modifications: Lift your toes a few inches off the ground, or try one-handed variations.

Child’s Pose (Balasana)

• Kneel with your knees spread to the edges of your mat.
• Extend your arms out in front of you, sinking your belly, chest, and head to the floor.
• Target areas: Hips, quads, shoulders, and ankles.
• Modifications: Place a blanket between your thighs and calves, or extend your arms in front of you.

Happy Baby (Ananda Balasana)

• Lay flat on your back, bending your knees into your body.
• Separate your knees wide, grabbing the outer edges of your feet.
• Target areas: Hips, hamstrings, and lower back.
• Modification: Hold your ankles or shins if you can’t reach your toes.

Reclining Figure 4 (Supta Eka Pada Galavasana)

• Lay flat on your back, bringing one heel to rest on the top of your other thigh.
• Bend the knee that’s on the bottom 90 degrees, raising the bottom leg towards your face.
• Target areas: Hip, outer thigh, and hamstrings.
• Modification: Plant your outside foot on the floor and stretch from that position.

Seated Forward Fold (Paschimottanasana)

• Sit with your legs stretched out in front of you, keeping your spine straight.
• Fold over your hips, reaching for your feet or the ground in front of you.
• Target areas: Spine, shoulders, groin, and hamstrings.
• Modifications: Bend your knees as needed, or take your time getting into the pose.

Sphinx (Salamba Bhujangasana)

• Lay on your belly, with your elbows directly under your shoulders and palms flat on the floor.
• Lift your shoulders and chest off the ground, pressing the tops of your feet into the mat.
• Target areas: Abs, lower back, chest, and shoulders.
• Modification: Start with your forehead touching the floor and lift your head and shoulders up until you feel a comfortable amount of sensation.

Bridge (Setu Bandha Sarvāṅgāsana)

• Lay on your back, bringing your heels towards your booty.
• Press into your feet to lift your hips and press into your hands to lift your chest towards your chin.
• Target areas: Chest, shoulders, neck, hip flexors, and glutes.
• Modifications: Rest a yoga block under your lower back, or try a one-legged Bridge Pose.

Legs-up-the-Wall Pose (Viparita Karani)

• Lay on your back, with your legs up against a wall.
• Hang out here for at least 3 minutes, targeting your hamstrings, hips, and back.
• Modification: Spread your legs out in a V shape for an added stretch.

Reclining Bound Angle (Supta Baddha Konasana)

• Lay on your back, bringing the bottoms of your feet together.
• Bring your heels towards your butt, feeling a gentle stretch in your groin and inner thigh muscles.
• Target areas: Groin, inner thigh, and lower back.
• Modifications: Use props like rolled-up towels or pillows to support your neck and/or sacrum.

Cat-Cow (Bitilasana-Marjaryasana)

• Get into Table Top Position, with your hands directly under your shoulders and knees directly under your hips.
• Inhale deeply, sinking your belly and pushing your booty out behind you (Cow Pose).
• Exhale slowly, rounding your spine and tucking your chin gently into your chest (Cat Pose).
• Target areas: Spine, back, torso, and neck, chest, and shoulders.
• Modifications: Support yourself on your forearms instead of your hands, or pad your knees with a folded blanket.

Low Lunge Twist (Pavritta Anjaneyasana)

• Step one foot towards the front of your mat, bending your knee 90 degrees.
• Plant the hand opposite your bent knee on the ground, reaching your other hand to the sky.
• Target areas: Hamstrings, glutes, quads, hips, chest, and shoulders.
• Modifications: Drop your back knee to the floor, padding with a blanket if necessary, or plant your hand on a yoga block instead of the floor.

Two-Knee Spinal Twist (Jathara Parivartanasana)

• Lay on your back, extending your arms into a T shape.
• Engage your ab muscles, bringing your knees into your chest.
• Move your hips to one side and then the other, targeting your lower back, spine, obliques, chest, and hips.
• Modification: Extend the leg that’s closest to the floor and pull your top knee toward the floor.

Thread the Needle (Urdhva Mukha Pasasana)

• Get into Table Top Position, reaching one arm under your lower body.
• Extend your other arm towards the sky, or tent your fingers on the floor in front of your head.
• Target areas: Shoulders, chest, arms, upper back, and neck.
• Modifications: Rest your bottom arm on a stack of blankets, or enter the pose from Child’s Pose.

Remember, yoga is about finding comfort and relaxation in your own body. Don’t be afraid to experiment and find what works best for you. Happy practicing!