As a yoga teacher I have been at pains to constantly emphasize that yoga is for everyone, regardless of one’s age and flexibility, strength or experience level.
To actualise this, and to make yoga postures and vinyasa flows more accessible to all, I particularly advocate the modified Sun Salutation, using props like the yoga chair, cushions and blocks.
Often, people think that props are just for beginners. This is true but props really benefit everyone. They help us get our body into postures while maintaining correct alignment; often they allow us to attempt postures which we cannot do yet and they help us continue our yoga practice even while we may be harbouring some injury.
We are all well aware of the positive effects of the Surya Namaskar flow practice, but a number of factors may get in the way of allowing us to do this exercise and derive these benefits such as tight hamstrings, sensitive joints, or conditions like severe hypertension or cervical spondylosis. However, by utilising props, we can accommodate these shortcomings and perform a modified version of the Sun Salutation.
Here are Examples of How Some of the Postures of the Surya Namaskar Can be Modified with the Help of Props.
Hastapadasana / Padahastasana / Hand to feet pose/ Forward Fold
Anyone who finds it difficult to touch the floor while bending forward can place two yoga blocks up lengthwise, ahead of the feet and bring the hands onto the raised blocks instead of the floor.
Ashwasanchalanasana / Equestrian Pose / Low Lunge
In this posture as well, if one finds the back rounds up when one gets the hands or fingertips to the floor, then we should raise the floor level by placing two blocks on either side of our front foot. The blocks can be kept flat or then raised up length wise. In addition, placing our hands on blocks beside our front foot allows us to open the hips and stretch the back leg without forcing the movement.
Adhomukhasvanasana/ Downward Facing Dog Pose
To make this posture much easier, for elderly people, handicapped people, someone recovering from injury, or those with very weak wrists and shoulders, one can bring ones hands onto the seat of the yoga chair instead of on the floor/yoga mat.
Ashtanga Namaskar / Salute With Eight Limbs
If this posture is challenging, then a yoga chair can be of help once again. To modify this posture, we can place our knees on the mat and rest our chest and chin on the chair seat.
Yoga Is For Everyone
I’d like to reiterate my belief – yoga is for everyone! With simple modifications as well as making props a part of our sessions, we can customise the Sun Salutation postures to suit our strength and flexibility levels and work our way up from there. You can learn more about this by enrolling in my Online Yoga Classes – ‘Yoga With Sapna’.