How to Do Yoga as an Un-Flexible Person

There is a common misconception that yoga can only be practiced by flexible people who can contort themselves into human pretzels. This is inaccurate: Yoga comes in many forms, and people of all ages and flexibility levels can practice it, if they stay within their physical ability.B.K.S. Iyengar, who designed a yoga system bearing his name, Iyengar yoga, uses props such as yoga belts, yoga blocks, ordinary folding chairs and thick woolen blankets to help students create a practice appropriate for their individual needs. Attending an Iyengar yoga class, you'll be offered a yoga block in certain poses if you cannot bend at the waist and touch your toes.Below are instructions for practicing Paschimottanasana (intense western-facing pose) and Utthita Trikonasana (triangle pose), using appropriate props.

Difficulty: Moderate

Instructions

1. Start with a blanket and yoga strap nearby to use for Paschimottanasana. Sit on your yoga mat with your legs extended straight in front of you. Notice if your lower back is rounded and your hamstring muscles at the back of your thighs feel tight. If so, place a folded blanket under your hips and see if you can straighten your legs in front of you without any roundness in the lower back. Add blankets (you might need two or three) until your lower back is upright.

2. Rooting into the sitting bones under your hips, lift the chest up away from your waist and extend your arms straight overhead alongside your ears. Draw your hands forward and see if you can grasp the outer edges of your feet. If your hamstrings are too tight, loop a yoga strap around both feet so the strap is around the soles. Hold one end of the strap in each hand.

3. Extend the chest up. Turning the bowl of your pelvis over the leg bones, move your chest forward toward your legs. Do not hunch forward or let the chest collapse or the shoulders crowd the neck.Keep the extension of your spine by pressing through the foundation of your hips and center of each heel as you draw the chest forward. Remain in this position for five to eight breaths. Release the yoga strap and sit upright to exit the pose.

4. Proceed to Trikonasana by standing on your mat so you face one long edge of your mat. Stand with your feet 3 to 3.5 feet apart. Place one yoga block behind each foot so the block is tall, not short. Check that the outer edges of your feet are parallel to the short sides of your mat. Press the four corners of each foot into the mat. Actively lift the thighs to draw the knee caps up and engage the back of the thighs (the hamstring muscles) to stabilize the knees further.

5. Lift the chest and extend the arms wide straight out to your sides. Lift the right foot and turn it out 90 degrees. Turn in the left foot about 30 degrees. Shift your hips to the left, hinging at the hips as you lengthen your right arm to the right as you lower your right hand onto your yoga block.Pressing into the mound under the right big toe and inner heel, contract the right thigh to draw up the knee. As you firmly press your right hand onto the yoga block, extend your left hand to the ceiling.

6. Continue to look down at your right foot. Extend the crown of your head away from your tailbone. Draw the right hip under as you lengthen evenly through the four corners of your waist.Remain for five to eight breaths. To exit, press evenly into both feet as you lead with the crown of the head to stand. Rest. Repeat to the left side.

Tips & Warnings

• Start each yoga practice with two yoga blocks, a yoga strap, and one to two yoga blankets so that in any pose, you can use one of these props.
• Blocks "lift the floor" to you: Use them if you cannot touch your toes from a standing position.
• Straps "lengthen" your arms. In seated poses, you can loop the yoga strap around the feet rather than hunch forward and compress your sacrum.
• Blankets protect your lower back from rounding and compressing in seated poses.
• Do not practice beyond your body's normal flexibility or ability. Serious injuries can occur from doing so. Work with a certified yoga teacher to help you.

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