In our tradition of practice which I call “Integrative Therapeutic Flow,” with a focus on women’s health, we understand that all bodies are different! And, our bodies change from day to day, so not all practices and postures are appropriate. Below find a few modifications you can make to support you in making good decisions for your body in ANY yoga class.

If you are new to yoga, or have injuries or limitations that might prevent you from a typical yoga practice, this short 13-minute video covers just a few common modifications helpful in common yoga postures. We address ankles, wrists, shoulders, tight hamstrings, and offer gentler options for typically stronger postures. (We do not demonstrate use of chair which can add a LOT of additional support.)

In many Vinyasa or flow style yoga classes, the teacher will lead you through a series of movements called sun salutations or “surya namaskar” movements, where you move into a new posture on each breath. This will include down dog, plank, and a lower push up (called “chataranga dandasana,”) and finally an up dog posture. This flow can be really challenging for those with limitations or pain in their wrists. Here we demonstrate an alternative flow that still awakens the body and spine, while protecting and eliminating all pressure on the wrists. It is something that can be done in ANY yoga class as an alternative to the traditional flow.

When we begin a yoga practice, the teacher often suggests you find a “comfortable seat” to begin. This isn’t always easy! This short video covers two options – cross-legged and kneeling – and offers props and minor adjustments to make a “comfortable seat” more attainable. ALWAYS add more props to create support in the spine and ease in the body. (A chair is also a viable option not covered in this video – make sure to have the back free from support if able, elevate hips slightly above the knees horizontally.)