By Juliana Larochelle,  yoga teacher’s teacher and founder of Creative Sequencing Studio

One of the greatest misconceptions about yoga is that every pose should look the same on every person. The truth is that everybody is different. We all have different genetics, body proportions, body shapes, mobility, injuries, and lifestyles. As a result, a pose won’t look or feel the same for everyone.

That is part of the beauty of yoga.

There is variety, and there isn’t one “right” way to practice a pose. Instead of focusing on the aesthetics of the pose, focus on how the pose feels in your body. Rather than forcing your body into a pose, adapt the pose to fit your body.

Think of yoga poses as existing on a spectrum. There are many ways to make a pose more accessible or more challenging, depending on your body’s needs that day.

Before we delve into exactly how to adapt a pose, let’s first discuss mindset.

Adapting a pose doesn’t mean you’re “bad” at yoga or that you can’t do the pose.

In fact, I believe it’s a superpower. It means you’re listening to your body and know how to give it what it needs, even if your yoga teacher doesn’t offer that exact variation. It means you have body autonomy.

When it comes to adapting yoga poses, I invite you to repeat this affirmation:

“I listen to my body. I know how to adapt a pose so it feels good in my body.

I permit myself to take the variation that works best for me.”

How to Adapt a Pose:

Understand the Purpose of the Pose

Before changing a pose, first understand its purpose. Ask yourself:

• What muscles are being stretched or strengthened?
• What are the benefits of the pose?
• What is the intention or purpose of the pose?

Then ask yourself, “How can I keep the purpose of the pose and make it more accessible?”

Once you understand the purpose of a pose, you can explore different ways to adapt the pose and keep the same purpose. Below are a few ways to adapt a pose to meet your body’s needs.

One of the easiest ways to adapt a pose is to practice it in a different orientation.

Change the Orientation of the Pose

Instead of practicing a pose standing, explore whether it can be practiced seated, kneeling, reclined, supine, in a chair, or with the support of a wall.

The purpose of the pose stays the same, but the way you experience it changes to better support your body.

Use Props

Props are your yoga best friends. Using props doesn’t make you a “less than” yoga practitioner.

It makes you a smart one!

Props don’t always make a pose more accessible. They can also make a pose more challenging by adding load, creating instability, or deepening a stretch.

Props can make poses more accessible by bringing the floor closer to you, supporting your balance, extending your reach, cushioning your joints, or relieving unnecessary pressure.

• Blocks: Bring the floor closer to you, reducing the distance you have to reach.
• Straps: Act as an extension of your arms, extending your reach.
• Blankets: Provide cushioning for sensitive areas, such as the knees.
• Bolsters: Provide support for your body, allowing you to fully relax.
• Chairs: Offer stability and reduce weight-bearing.
• The wall: Provides balance and feedback for alignment.

Using props is one of the simplest and most effective ways to adapt a pose for your body.

Adapt the Transitions

One of the biggest factors that determines whether a yoga class feels more accessible or more challenging isn’t just the poses themselves, it’s how those poses are connected.

To make a practice more accessible, choose simpler transitions that require less strength, balance, or mobility.

To make a practice more challenging, incorporate transitions that require greater control, mobility, and strength.

Remember, you can always take a different transition than the rest of the class if it better supports your body.

Take the Variation That Works for You

Remember, yoga poses exist on a spectrum. You can always choose the variation that works best for your body.

There is no award for taking the most challenging variation of a pose. The goal of yoga isn’t to force your body into a pose; it’s to listen to your body and give your body what it needs.

Some days that may mean taking a more accessible variation.

Other days, you may feel ready for a more challenging one. Both are equally valid. Your body changes from day to day, and your yoga practice can change with it.

The best variation isn’t the most challenging one. It’s the one that your body needs today.

5 Yoga Pose Adaptations for women experiencing Knee Pain or Back Pain.

Now that you know how to adapt yoga poses for your body, here are five yoga pose adaptations for women experiencing knee pain or back pain.

1- Child’s Pose

2- Low Lunge

3- Seated Forward Fold

4- Warrior II

5- Cobra

About the Author: Juliana Larochelle is a yoga teacher’s teacher and founder of Creative Sequencing Studio, an online education platform supporting yoga teachers worldwide with easy, effective class planning.

With over 12 years of experience, she leads 300-hour online Yoga Teacher Trainings and offers done-for-you class plans to help teachers feel confident in their teaching.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.