Yoga Squat, or Malasana, sometimes called garland pose, can be tricky if you have stiff joints or an abundant body. In this video we explore how to:
- Adjust the placement of your feet to adapt the pose to your body
- Use blocks to engage the shape and sensation of the pose in a supported way
- Find ease and support using the wall for stability in the pose
- Flip your relationship to gravity entirely, experiencing the pose in a fully supported way
Props to try
Block. Wall.
Benefits
- Opens hips, inner thighs, and groin
- Strengthens the low back and legs
- Engages core muscles for stability
- Challenges balance
Fire Log, or Agnistambhasana pose. got its name from the shape your legs take in the pose—your shins look like stacked logs of firewood! In this video we explore how to:
- Adapt leg position to make the pose accessible for sensitive knees and abundant legs
- Use a block to support the knee is a variety of leg placements
- Approach the pose from seated in a chair for maximum accessibility
Props to try
Chair. Blanket. Block.
Benefits
- Stretches the hip flexors
- Invigorates the outer hips, thighs, buttocks, and internal organs
- Reduces lower back pain
- Relieves stiffness from too much sitting
Sometimes called cobbler’s pose or bound angle, Butterfly Pose aka Baddha Konasana is a seated hip opener that is accessible to most people. In this video we explore how to:
- Use a blanket and a block to find space and ease in the pose
- Adapt the pose for practice while seated in a chair
- Support the knees with blocks to provide stability and comfort in the pose
Props to try
Block. Blanket. Chair.
Benefits
- Opens the hips and groin
- Eases low back pain
Every flow yoga class usually will include plank pose, so it’s good to know how to adapt it for your body.
In this video we explore how to:
- Build strength using plank pose
- Adjust the difficulty of the pose based on knee and foot placement
- Use a block and the wall to make plank accessible, even if you can’t put weight into your wrists
Props to try
Block. Wall.
Benefits:
- Engages the core for stability
- Strengthens the shoulders, arms, and chest
- Challenges balance
Balance is no longer a factor as our relationship to gravity changes in Reclining Hand to Big Toe, or Supta Hasta Padangusthasana Pose.
In this video, we explore how to:
- Use a strap to lengthen your arm, making it easier to reach your foot.
- Change the amount of opening in the hips based on foot and leg placement
- Employ a block or the wall to find a more supported expression of the pose
Props to try
Block. Strap. Wall.
Benefits:
- Stretches the hamstrings, calves, and lower back
- Opens the hips
Low lunge, or Anjaneyasana creates a stable foundation for other standing postures like a crescent lunge or high lunge. In this video we explore how to:
- Use blocks to make room for your body in the pose
- Use blocks to lengthen your arms or bring the floor to you
- Leverage the wall for stability in a low lunge
Props to try
Blocks. Wall.
Benefits
- Strengthens the legs
- Stretches quads, hamstrings, groin and hips
- Challenges balance