Yoga For Every Body

Recently, a few of my students have approached me with injuries wondering if they should still be practicing yoga. Wrist injuries, shoulder injuries, knee injuries, ankle injuries -- all kinds of funky things! My answer is almost always, "YES, you can absolutely practice yoga. Let's find a way to modify your practice."

The general rule of thumb to practicing yoga, or any exercise, is it pay close attention to your intuition. If you are feeling pain, you should immediately stop whatever you are doing so the pain stops. Intense stretching is great. Pain is not good. Please do not ever put yourself into a position that feels painful. And really, isn't that something we should practice in all areas of our life??

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K. Pattabhi Jois (also known as Guruji) is the man responsible for making Ashtanga Yoga what it is today, and is known for saying so many wise things.

One of my favorite quotes by Guruji is:
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Anyone can practice yoga. Young man can practice. Old man can practice. Very old man can practice. Man who is sick, he can practice. Man who doesn't have strength can practice. Except lazy people; lazy people cannot practice yoga.

​This quote suggests that almost any person can practice yoga. Any age, any gender, any race, any shape, any size. People who are sick, and people who are injured. Anyone can practice yoga, as long as they are not lazy. This means that the practice is accessible to all -- and I really believe this to be true.

​Injuries can be really frustrating, but often times, I find them to be quite humbling. Having an injury forces us to take a different approach to our normal daily activities and find new ways to do certain things.

When injuries interfere with our exercise routines, sometimes it's difficult to know how to modify what we were currently doing, so we end up doing nothing at all until we fully heal. Then, we try to dive back in, reviving our old routines, and ultimately feel discouraged when we realize that our body has changed a bit and nothing feels the way that it used to. If we're careful enough with our practice, we can come back from an injury stronger than ever before!

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There are two reasons for why I created this post:

1. I want to teach you how to modify your current yoga practice while dealing with an injury. I hope that you never get injured, but I think it's important to know how to approach your practice if you ever need to. Also, it's worth mentioning that I did not create these movements. I was taught this modified method by another teacher and found it so valuable that I had to spread the knowledge!

2. If you are not injured, I encourage you to try these modified methods anyway. Notice how differently the body is required to be engaged, and see if you can apply that same engagement to your every day practice. Pay close attention to the engagement required in the legs and belly, especially in chaturanga and downward facing dog.

How to approach this method:

1. Thoroughly read this entire post
2. Watch the video below
3. Reread the section of this post which describes the movements in the video
4. Watch the video again
​5. Attempt the practice on your own.

It may also help if you have a friend who can read the description of the movements to you while you try them out. It helps to give you a feel like you are in class with a teacher.

Please note that although this method is "modified", it is definitely not appropriate for ALL injuries. Please use your best judgement before attempting these movements.

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I'm curious to know what you think, so feel welcome to share your thoughts by leaving a comment below. And please, let me know if you have any questions.

Practice safely, my friends. 

Love,

​Julia

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​Sun Salutation A

Begin seated, hands planted directly next to your hips. With your legs long, bring your feet together or as close together as physically possible for your body. Straighten your legs as much as you can, flexing your feet in towards your face. Notice that when you flex your feet in, your upper thigh muscles engage and feel much stronger. Begin to engage your belly by squeezing your belly button towards your spine and lifting it up. Soften a bend in your elbows so your arms can do a little less work, which encourages the belly and legs to remain active. Soften your shoulders away from your ears, lengthening your neck. Eyelids feel soft, with a gentle gaze down the tip of your nose. Breathe as deeply as you can through your nose.

Inhale, reach your arms up high. Gaze up towards your hands. Bring your hands close together, perhaps even letting the palms touch.

Exhale, fold forward, relax your head down, gaze down the tip of your nose. Hands are on the floor next to your legs. Feet flexing in.

Inhale, lift half way, lengthening the spine, head is lifted, gazing forward. Hands are still on the floor. Feet remain flexed.

Exhale, lay back to modified chaturanga. Balancing only on the low back/sacrum area of the body. Legs, arms, and shoulders hover off the floor, fingers and toes pointed forward, gaze is down the tip of the nose towards the toes. Your belly should be fully engaged. NOTE: This movement should not cause pain in the back if done correctly.

Inhale, remain in modified chaturanga position.

Exhale, reclined downward facing dog. Stay in this position for five deep breaths. Legs are hips width distance apart (no more than a few inches), feet flexing in toward the face. Thigh muscles are fully engaged. All parts of the spine, especially the low and middle back are pressing firming into the floor. Pull the belly button towards the spine to keep the low belly engaged, protecting the low back from pain/injury. Try your best to keep the low belly (the belly button and below) completely still while breathing, focusing your breath to stay mostly in the lungs and upper chest area. Shoulders and head stay on the floor. Try to relax your shoulders so your arms can rest on the floor over your head. Arms straight, if possible. Palms of your hands facing up towards this ceiling. Gaze is down the tip of the nose, looking between the legs.

Inhale, rock up to a half way lift position, lengthening the spine, head is lifted, gazing forward. Hands are on the floor next to the legs. Feet are flexed in towards the face.

Exhale, fold forward, relax your head down, gaze down the tip of your nose. Hands remain on the floor next to your legs. Feet remain flexing in.

Inhale, reach your arms up high. Gaze up towards your hands. Bring your hands close together, perhaps even letting the palms touch.

Exhale, hands plant next to your hips, sit tall.

Repeat the Sun Salutation A movements again until you have completed five total rounds.

Sun Salutation B

Inhale, bend your knees for seated chair pose. Reach your arms up high, gaze up towards your hands. Feet are firmly grounded, legs are completely together, if possible. Knees squeezing in towards your chest, belly lifting away from your thighs. Bring your hands close together, perhaps even letting the palms touch. 

Exhale, fold forward. Straighten your legs, relax your head down, gaze down the tip of your nose. Hands are on the floor next to your legs. Feet flexing in.

Inhale, lift half way, lengthening the spine, head is lifted, gazing forward. Hands are still on the floor. Feet remain flexed.

Exhale, lay back to modified chaturanga. Balancing only on the low back/sacrum area of the body. Legs, arms, and shoulders hover off the floor, fingers and toes pointed forward, gaze is down the tip of the nose towards the toes. Your belly should be fully engaged. NOTE: This movement should not cause pain in the back if done correctly.

Inhale, remain in modified chaturanga position.

Exhale, reclined downward facing dog. 

Inhale, seated warrior one. Rock up to a seat with the right leg bent, left leg long. Left leg is straight and foot is flexed in. Torso is as tall as possible, belly lifting away from the right thigh muscle. Arms reach high, bring your hands close together, perhaps even letting the palms touch. Gaze is up towards your hands.

Exhale, lay back to modified chaturanga. Balancing only on the low back/sacrum area of the body. Legs, arms, and shoulders hover off the floor, fingers and toes pointed forward, gaze is down the tip of the nose towards the toes. Your belly should be fully engaged. NOTE: This movement should not cause pain in the back if done correctly.

Inhale, remain in modified chaturanga position.

Exhale, reclined downward facing dog. 

Inhale, seated warrior one. Rock up to a seat with the left leg bent, right leg long. Right leg is straight and foot is flexed in. Torso is as tall as possible, belly lifting away from the left thigh muscle. Arms reach high, bring your hands close together, perhaps even letting the palms touch. Gaze is up towards your hands.

Exhale, lay back to modified chaturanga. Balancing only on the low back/sacrum area of the body. Legs, arms, and shoulders hover off the floor, fingers and toes pointed forward, gaze is down the tip of the nose towards the toes. Your belly should be fully engaged. NOTE: This movement should not cause pain in the back if done correctly.

Inhale, remain in modified chaturanga position.

Exhale, reclined downward facing dog. Stay in this position for five deep breaths. Legs are hips width distance apart (no more than a few inches), feet flexing in toward the face. Thigh muscles are fully engaged. All parts of the spine, especially the low and middle back are pressing firming into the floor. Pull the belly button towards the spine to keep the low belly engaged, protecting the low back from injury. Try your best to keep the low belly (the belly button and below) completely still while breathing, focusing your breath to stay mostly in the lungs and upper chest area. Shoulders and head stay on the floor. Try to relax your shoulders so your arms can rest on the floor over your head. Arms straight, if possible. Palms of your hands facing up towards this ceiling. Gaze is down the tip of the nose, looking between the legs.

Inhale, rock up to a half way lift position, lengthening the spine, head is lifted, gazing forward. Hands are on the floor next to the legs. Feet are flexed in towards the face.

Exhale, fold forward, relax your head down, gaze down the tip of your nose. Hands remain on the floor next to your legs. Feet remain flexing in.

Inhale, bend your knees for seated chair pose. Reach your arms up high, gaze up towards your hands. Feet are firmly grounded, legs are completely together, if possible. Knees squeezing in towards your chest, belly lifting away from your thighs. Bring your hands close together, perhaps even letting the palms touch. 

Exhale, hands plant next to your hips, sit tall.

Repeat the Sun Salutation B movements again until you have completed five total rounds.

Counter Stretches

Tightness in your belly and your legs, especially your hip flexors, is normal. Here are a few ways to release the front body tension you are likely feeling.

I recommend holding upward facing down for five to ten breaths, or longer if you prefer. If you have a wrist injury, sphinx pose is also great for releasing the front body muscles. You may also enjoy holding a lunge position with your back knee on the floor, arms stretched high. Additionally, bridge pose or wheel pose will help to release tension in the front body.

If you have yoga blocks, lay on the floor and place one or two blocks underneath your sacrum/low back area (books work well if you don't have blocks). Stretch your legs long to the floor, then hug one knee into your chest. One knee is squeezing in tight while you slowing straighten your other leg towards the floor. Resist the temptation to bend your knee and rest your foot down on the floor. Instead, squeeze the bent knee in tighter and let your long leg feel heavier. This should help to intensify the stretch in the hip flexor of the leg that is long. Stay for as long as you can then switch to the other leg.

If you have the time and energy, try all of these counter stretches, holding for as many breaths as you can. Repeat the stretches that feel best to you two or three times.

If You Are Not Injured

Practice a few regular Sun Salutations after the seated versions. See if you can build stronger legs and a stronger belly, especially in chaturanga and downward facing dog. The goal would be to take some of the pressure out of the arms, making the poses feel more "full body" in regards to strength. Linger in upward facing dog for a few extra breaths if you legs feels tired.
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Complete Your Practice

Before you move on with your day, take a few minutes to rest in Savasana or a seated mediation.
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