Fitness Friday: Beginner Yoga Modifications


Yoga is one of the best ways to strengthen, improve balance and posture, increase flexibility and help with relaxation. What’s more, many studies have shown yoga lowers blood pressure and slows the heart rate. And if you still aren’t convinced that yoga is a good idea, people of all abilities, shapes, sizes and ages can practice it!

For today’s Fitness Friday tip, we’ve resurrected one of our top-viewed videos that demonstrates modifications for two popular yoga poses — the Downward-Facing Dog and Sun Salutation. These modifications can be especially helpful for those with limited mobility and flexibility. (Email viewers, go to the blog to see it.)

At Green Mountain at Fox Run, we always emphasize that “your pace is THE pace.” Remember, you don’t have to do every pose your instructor demonstrates. If a pose is uncomfortable, you can’t hold it as long as the instructor requests, or the modifications don’t help, don’t do it. Spend time sitting quietly, breathing deeply until your instructor moves the class on to another pose that’s more comfortable for you.

We also recommend checking out Curvy Yoga, a wonderful blog for curvy individuals to enter into conversation and action around living joyfully regardless of size.

6 responses to “Fitness Friday: Beginner Yoga Modifications”

  1. I really recommend restorative yoga! It is a very gentle form of yoga where you do many different poses/asanas while lying down. It is complete relaxation!

  2. meera says:

    Love downward facing puppy! Big Yoga offers adaptations for us curvy gals!

  3. Lisa says:

    Thanks Meera! We just checked out — it’s awesome!!!

  4. I will def tell my husband about the modifications. Its funny because we do the p90x yoga and he has such a hard time even with the most basic poses, this was helpful. Thanks 🙂

  5. Anna says:

    Thanks for the shout-out! But thanks most of all for this important post. The more of us who realize that we can practice yoga regardless of our shape, size or ability, the better!

  6. Ellie says:

    I recently suffered a back injury which resulted in a herniated disc (4th/5th lumbar region). My physician recommended that I might consider yoga as good rehabilitation.
    I found your video very informative and encouraging.

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