How to modify your yoga practice

Practicing yoga with physical limitations is possible with adaptations.

You do not have to let physical limitations or certain injuries hold you back from practicing yoga. In many cases, adaptations to yoga practices can be made and accessories can be used to help you with the poses and make you more comfortable. Before starting a yoga practice, or if you are coming back from an injury, it is best to consult your doctor prior to practicing yoga to make sure that it is safe for you to do so.

Things You'll Need

• Yoga bolster
• Rolled up blankets
• Yoga block
• Yoga straps or belts

Instructions

1. Use yoga bolsters during positions if you need extra height or length. "Yoga Journal" suggests using a round bolster for supine hip and quad openers, and an oblong bolster to give hips and knees support during sitting poses. Some individuals use rolled blankets to serve the same purposes.

2. Place a yoga block on the floor if you cannot reach the floor during some bending poses. Yogawiz.com states that this helps provide support and balance, and prevents you from over-straining to touch the floor. These blocks come in different sizes, shapes and materials. The soft egg shaped ones can even be used under the back during restorative poses.

3. Lean against the wall during headstands if you are not able to perform these asanas independently. If need be, use rolled blankets or yoga bolsters to support your neck or shoulders.

4. Use yoga straps or belts in your practice if you need to extend your reach. According to "Yoga Journal," these accessories can help extend arm reach during a twist, or aid with holding an extended leg.

5. Adjust your pose if you experience discomfort to a position that is comfortable for you.

Tips & Warnings

• Many yoga studios carry accessories for modifying or adapting your yoga practice; this may be a good place to explore your options and ask more questions about your specific needs.

• Prior to starting a yoga practice, it is best to consult with your health care provider about whether this is safe for you and if there are any guidelines you should be following. If you are a beginner, going to a yoga class can provide you with expert guidance and instruction to help you avoid injury.

References

• Yoga Journal: February 2011: Practice Tools
• Yogawiz.com: Useful Yoga Accessories