In yoga practice, there will be some exercises that need to be modified.
Everyone has their own specific needs.
It is necessary to make the most suitable modifications.
Here are some common modifications.
Let’s take a look.
Supine baby reduces knee pressure for people with knee injuries and ankle pressure for people with tendon, muscle or bone injuries.
Hold your knees in front of your chest.
Bring your knees together, or open your knees to both sides and close to your armpits to extend deeper into your hips and groins.
Keep breathing 5-10 times.
Sitting cat / cow reduces the pressure on the wrist, raises the hips, reduces the pressure on the knees and waist, and the contact between the pelvis and the floor helps to move the spine upward from the tailbone, starting from the cross legged sitting position.
Clasp your hands in front of you.
When you inhale, lift your arms up and press them through your palms.
Gently push the chest and open the chest.
As you exhale, arch your back and press your palms forward.
Pull the navel toward the spine.
Repeat 5-10 times.
You can choose to put your hands on your knees.
The supine bird strengthens the core without exerting pressure on the wrist and knee joints.
It helps practitioners with balance difficulties.
By reducing the internal rotation or external rotation of the hind legs, it helps the hip align with the supine, bend the knee and start the core.
Lift the lower leg parallel to the cushion, straighten the arm upward, inhale, straighten the right leg forward, extend the left arm backward, exhale and return to the supine position.
Inhale, extend your left leg forward and your right arm backward.
Exhale back.
Repeat 5-10 times.
The mountain pose with feet separated reduces waist tension, helps support weight distribution and improves balance.
The Yoga brick between feet can strengthen the inner thigh and put a yoga brick between feet.
Stand and lengthen the spine.
Hands can be placed on the side of the body or in front of the chest.
Squeeze the Yoga brick to activate the inner thigh.
Relax your shoulders away from your ears.
Keep breathing 5-10 times.
A phantom chair with feet separated.
Place a yoga brick between your feet.
Stand and lengthen the spine.
Sit your hips back as if you were sitting in a chair.
Your arms can be raised above your head or folded in front of your chest.
Relax your shoulders and keep breathing 5-10 times.
Kneeling side angle standing.
Bend the right knee, place the right elbow on the right thigh, twist to the left, and grasp the right tibia or ankle with the right hand.
Put your arm in front of your thigh and gently push your right knee back with it, or extend your arm behind your right thigh.
Either extend your left arm to the sky, or put your left hand on your left hip and open your left elbow.
Keep breathing 5-10 times.
Repeat on the other side.
Twist the magic chair.
Start with the magic chair.
Put a yoga brick to the right in front of you.
Exhale and start twisting your torso to the right with your left hand on the Yoga brick.
The right hand is placed on the lower back to promote the elongation of the lumbar spine.
With your right elbow up, open your chest.
Keep breathing 5-10 times.
Then practice on the other side.
The tree pose with yoga bricks under your feet reduces knee flexion and minimizes the risk of falls or fractures.
Starting with mountain pose, place a yoga brick slightly forward on the side of your right foot.
Shift your weight to your left foot and put your right foot on the Yoga brick.
Lengthen the tailbone towards the left heel.
Gaze at a point to help balance.
Keep breathing 5-10 times.
Then practice the supine tree pose on the other side to help align the spine, support the knees and hips, and reduce the pressure on the straight legs and ankles.
Bend your left knee and place the sole of your foot on the inside of your right calf or thigh.
Slide the blanket under your left knee or thigh to support your hips and hook back your right toe.
The palms can be folded or raised above the head.
Keep breathing 5-10 times.
Then repeat on the other side.
The support bow raises the hips to reduce the strength of the posture and the possibility of back strain, making it easier for you to touch the ankles, helping to extend the waist (lumbar spine) and create space.
Put a cushion on the ground, lie prone, put the front of the hips on the pillow cushion, and lift the chest up.
Bend your knees and pull your heels towards your hips.
Reach out and grab your ankles, press your thighs on the mat, lift and open your chest.
Keep breathing 5-10 times.
Supine toe pose reduces the pressure on the knees and hips and starts with raising the knees and lower legs.
Place the blanket on the inside of the foot, wrap it around the outer ankle and pull it under the ankle and lower leg to support the legs.
Put your arms behind your back and lie down slowly.
This will reduce the tensile pressure on the lower back psoas.
Another blanket can be placed behind the neck to support the cervical spine.
Stay up to 5 minutes.
Supine crow supine with knees bent.
Start the core.
Straighten your arms by lifting your lower legs parallel to the mat.
Bend your wrists, like pushing away the ceiling.
Take a deep breath.
As you exhale, pull your knees onto your triceps (or as close as possible).
When you extend your arms, try lifting your shoulder blades off the mat, inhale and return to your supine position.
Repeat 5-10 times in total.
Sitting pigeon reduces the pressure on the knee and leg rotating muscles by raising the hips.
It is committed to extending the lumbar muscles, but it is more gentle than the traditional pigeon.
At the beginning of desktop pose, slide the left knee to the left wrist, put the right knee back, and make the thigh parallel to the long side of the cushion.
The lower legs can be perpendicular to the thighs, or the knees can be bent at an angle of 45 degrees.
Exercise your left hip forward and down, moving in the direction of tilting your hip towards the front of the cushion.
Your torso can be upright or slightly forward.
Keep breathing 5-10 times.
Repeat on the other side.
Spread the corpse to support the slight bending of the knee, reduce the pressure on the lumbar spine and psoas muscles, roll up the blanket and put it under the knee.
Pull the other blanket back to the back of your head until you feel your chin tighten slightly.
Stop when the chin is parallel to the forehead.
Hold for 5-10 minutes…
