How to Modify/ Tips: Yoga Edition Part 1
A few months ago a wrote a post on how you can modify your HIIT workout, whether that be making it a little easier or harder. Practice makes perfect, because the more often you do a yoga flow or a HIIT workout, the easier and quicker it will be to modify. You start to learn your body and what exercises are best for you. Sometimes, I will use workout videos or yoga instruction as my guideline, but I will add, takeaway, or change anything I want.
First off, you have to give yourself permission to stray from direction. This can be hard when you are in a class because we tend to be nervous that others are looking and judging. Guess what, they aren’t and if they are that sounds like a them problem (lol). We have to chose to focus inward. It doesn’t matter what anyone else is doing. The more energy you put towards worrying about others, the less energy you have for yourself. It can also be nerve-racking because we are afraid to mess up even when we are by ourselves. I think that so many people get caught up in each exercise or pose that they forget to just relax and have fun. Workouts are supposed to be enjoyable and a celebration of all that your body can do. I use yoga to relax and tap into my power, but this will only work if you let yourself. We also need to let go of comparison to ourselves when it is unhelpful. Wanting to do better is a great goal, but beating yourself up for not doing as well as you did yesterday is not what we want to do. Each day is different, each minute is different.
Yoga is all about doing what is best for you. What do you need in that moment? When you start your flow, you can make an intention that will set the tone for your flow. It can be whatever you want. For example, it could be power or I am powerful or it could be I will listen to my body, I am enough, I am/ will be present, etc. I focus my energy on this intention and this will help me figure out how I want to modify.
Further, what do you want out of this flow? To feel powerful? To feel relaxed/ calm? To feel rejuvenated?
For me, there are three main categories into which my intentions fall: more powerful, more relaxed, or more focused on breath. Breath is always important in yoga because it is what keeps us in the present moment, however if I want to have an ultra focus then I will make breathing the main goal of my practice. If I am feeling fiery I will spice things up with more strength and use this time to push myself and try new things. If I am feeling tired, I will calm things down and not push myself too hard.
With all this being said, know that you can change your intention at any time. Don’t feel pressure to keep the same intention throughout your practice.
Now, let’s get into how you can modify as well as pointers on making sure you are performing each exercise correctly.
Child’s pose: I start with this pose because at any point in your practice if you are feeling tired or worn out, come to this pose. Your knees can point out or be parallel. Your arms can be straight out in front of you, reaching or you can bring your palms together behind your head. You really cannot mess it up and it is a great way to return to your breath.
Challenge: Instead of Child’s pose I like to go into forearm stand. You can start by using dolphin pose and work your way up to forearm stand. Go into downward dog, then place your forearms on the ground parallel to one another (if you are trying forearm stand and want it to be a little easier, put your forearms in a triangle where your hands meet and elbows go outward). Slowly walk your feet forward towards your arms. If you are ready, lift your legs into the air and straighten your legs. Push through your forearms and elbows to create power and strength in your arms. Engage your core and tuck your pelvis, you want to be in a straight line.
Malasana: Squat all the way down to the floor with your feet slightly turned out or parallel. Bring your arms to heart center, pressing your elbows out into your knees. Open your chest. Relax your shoulders. Look out in front.
Challenge: I like to go to crow pose from here. Place your hands on the ground, press your knees into your arms to keep them lifted (or place your knees on your forearms like a shelf). Make sure each finger is pressed down, lift your lower body up as much as it can so that you are flying!
Pyramid: Start standing, bring one foot forward, hips forward (square them), slowly lower down but don’t lose your squared hips. Bring your hands to the floor, hips, or wherever you want.
Challenge: Go into handstand/ handstand practice! Press your hands into the floor, make sure each finger is flat to the ground. Bring your feet in the air, engage, tuck your pelvis, find a focal point. Push through your shoulders. Focus. Breathe.
Warrior 1: Front foot forward, back foot at a 45 degree angle. Hips forward (this can be hard to do with a long stance, so shorten if you need). Bend your front knee, make sure your knee isn’t over your ankle. Hands up and powerful, look forward, tuck your pelvis.
Challenge: Bind your arms behind your back and fold forward using your quads.
Warrior 2: Front foot forward, back foot facing the side, bend your front knee. Push into the outer edge of your back foot. Put your arms out to the side, fingers spread, and allow power to radiate through. Don’t shrug your shoulders.
Challenge: Get low, low, lowww.
Warrior 3: From standing, lean over and bend halfway while lifting one leg. Power through both legs, hips face forward, bring your hands to heart center.
Challenge: Go into dancer pose by grabbing your back leg and lifting strong.
Sun Salutation A:
Begin standing and reach your arms to the sky as you inhale.
2. Take your hands and fly them to the side and then down as you touch your toes (or as close as you can get) while exhaling.
3. Lower your hands to your feet.
4. Inhale, reach halfway up and make your back flat. Engage your core and look slightly forward.
Easier: Bend your knees for lower back protection.
5. Exhale, chaturanga. Hop, step, jump back to a plank position (flat back, no sinking booties, core tight, shoulders over wrists, slight forward gaze). Keep you arms and elbows by your sides and lower your body (like a push up, but with your elbows in).
Challenge: When hopping back to your plank pose, add in a crow pose and hop back from there.
Challenge: Add in more chaturangas or slow them down.
Challenge: Three-legged chaturanga, lift one of your legs in the arm while doing the push up.
Easier: Place your knees on the mat and do the chaturanga from there.
5. Inhale and come into up dog. In this position, only your hands and the front of your feet should be touching the ground. Lift your quads with power. Open your chest, don’t let your shoulders sink in.
Easier: Allow your legs to be touching the floor.
6. Exhale, push back into downward dog. Hands pressed into the floor with strong arms pushing your shoulders back, bootie in the air. It is ok if your feet are not touching the floor, in fact for most people they shouldn’t be. The length of your plank should be the length of your downward dog. From plank position just push back, don’t move your feet forward so that they touch.
Challenge: Many times, a yoga teacher will now give time for a few breaths. However, if you want challenge then go into/ practice handstands or forearm stands.
