She Strengthens

Embracing Flexibility: 10 Yoga Tweaks for Beginners

Are you new to yoga or feeling less-than-bendy? Don’t worry! With a few simple adjustments, you can modify traditional yoga poses to suit your needs and abilities. We spoke with yoga teacher Jessamyn Stanley to learn how to adapt 10 common yoga poses, making them more accessible and enjoyable for beginners.

Cobra Pose (Bhujangasana)

Start with baby cobra, focusing on strengthening your back and core. Lie face-down on the mat, with your legs hip-width apart and palms next to your ribs. Inhale, drawing your shoulder blades down and chest forward. Lift your hands off the mat, engaging your upper back, core, and legs. When ready, progress to the full cobra pose, lifting your head and chest, and gazing upward.

Bound Angle Pose (Baddha Konasana)

Give your thighs extra support by using blocks under your knees. Sit with your feet together, heels close to your pelvis. Grab your big toes with your thumbs and index fingers, and press your elbows into your inner thighs to deepen the stretch. Stay for several breaths, then gently roll back to your starting position.

Downward-Facing Dog (Adho Mukha Svanasana)

This variation is perfect for those with weak wrists. Start on all fours, with your shoulders over your wrists and hips over your knees. Place your hands on blocks in front of your shoulders, and lift your hips up and back. Use the blocks as a weight stabilizer, keeping your arms straight and rotating your triceps in.

Garland Pose (Malasana)

Use a block and blanket to make this pose more accessible. Stand with your feet wider than your hips, and slide a blanket under your heels if necessary. Sink into a deep squat, placing a block under your butt for support. Engage your core, and press your palms together to draw your heart forward.

Warrior III Pose (Virabhadrasana III)

Test your balance with this modified pose. Place two blocks about 8 inches in front of your toes, and step forward with one foot. Transfer your weight to the other foot, kicking the first foot straight up and back. Flex through your toes, and don’t let all your weight fall into the blocks. Repeat on the other side.

High Plank Pose (Utthita Chaturanga Dandasana)

Build up to a high plank by starting in a Tabletop Pose. Engage your triceps, release tension in your neck, and gaze just beyond your fingertips. Practice pushing the ground away and rounding your upper back to feel more sturdy and lifted. When ready, curl your toes under and step your legs straight back into a high plank.

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Stretch out your legs with this modified pose. Start in a high plank position, and draw one knee to your hand and foot to the opposite hand. Rest your shin on the mat, and square your hips. Grab a block and place it under your hip for support. Sit upright, with your hands on the floor for support, and relax your shoulders and breathe into the stretch.

Standing Half-Forward Fold (Ardha Uttanasana)

Give your back and legs a good stretch with this pose. Stand with your feet hip-width apart, and place two blocks about 8 inches in front of your toes. Fold forward, placing your hands on the blocks, and extend your spine, chest, and gaze forward. Push into the blocks to lengthen your spine, and let tension melt away.

Tree Pose (Vrksasana)

Use a block to help with balance in this pose. Stand with your feet hip-width apart, and place a block next to one ankle. Shift your weight to one leg, and lift the other foot, bending the knee and turning out from the hip. Rest your ankle on your leg, and stand tall, bringing your palms to touch in front of your heart.

Half Moon Pose (Ardha Chandrasana)

This pose requires balance and flexibility. Place a block about 8 inches in front of one foot, and shift your weight into that leg. Lean to one side, resting your hand on the block, and lifting the other leg straight up. Keep your chest open, and press into your big toe for balance. Repeat on the other side.

The Power of Props

Remember, using blocks or cushions is not a sign of weakness – it’s a sign of power and awareness of your body’s needs. Even yoga teachers like Jessamyn Stanley use props to enhance their practice. So don’t be afraid to adapt and modify poses to suit your abilities. With patience and practice, you’ll be able to progress to more challenging poses and enjoy the many benefits of yoga.