Accessible Yoga: Practical Modifications for Every Body
Yoga shouldn't be about forcing your body into shapes it isn't ready for. Whether you are recovering from an injury, managing desk-related stiffness, or just starting out, I help you adapt the practice to your unique needs using props and modifications.
This is another variation of Chair Surya Namaskar, perfect for those with limited mobility, seniors, or anyone recovering from an injury. It uses a chair for support while still providing a gentle, heart-pumping flow.
Feeling that mid-day slump? This quick chair yoga sequence is designed to refresh your body and mind right at your desk. It includes simple neck rolls, seated twists, and palming to relieve eye strain.
Yoga blocks are wonderful tools for making poses more accessible and ensuring proper alignment. Here, I demonstrate how to use blocks in Trikonasana (Triangle Pose) and other postures to provide support and deepen your practice safely.
These simple movements are designed to help you stay mobile and active well into your 60s, 70s, and 80s. The sequence includes backward walking for knee health and bear crawls for core stability, with contraindications noted for safety.
If you suffer from lower back pain, try these gentle asanas in bed before you start your day. This sequence includes Supta Vakrasana (reclined twist) and Pawanmuktasana to relieve stiffness and stimulate digestion.
After a long day of sitting, your body needs to decompress. This sequence includes Rag Doll pose and Legs Up The Wall to release tension in the spine and improve circulation.
Chair Surya Namaskar is a wonderful alternative to the traditional sun salutation. It encourages movement and improves blood circulation, making it ideal for seniors, people with weak joints, or those with desk jobs.
About Accessible Yoga: For Every Body
Using a chair or yoga blocks isn't a sign of weakness; it is a smart way to ensure your joints stay safe while your body builds range. When we work together, we don't just focus on the pose. We look at what your body needs today, whether that is support for your lower back or a way to stretch safely without straining an injured knee.
Moving Safely with Modifications
Many people avoid yoga because they fear they are not 'flexible enough' or have existing physical limitations. My approach is different. We use props like chairs, blocks, and straps to bridge the gap between where your body is now and where you want to be.
- Chair Yoga: Perfect for desk workers who have been sitting for hours or seniors with limited mobility. This helps improve circulation and reduces stiffness without requiring you to get down on the floor.
- Injury Recovery: If you are rehabilitating from a specific injury, I provide sequenced modifications. We move slowly, with an emphasis on alignment, to prevent re-injury.
- Prop-Based Alignment: Using blocks for Trikonasana (Triangle Pose) or other postures isn't a shortcut. It provides the stability you need to engage the correct muscles, rather than collapsing into the joints.
Why Personalized Practice Matters
Yoga is a science of the individual. What helps one person might aggravate another. That is why I do not use 'one-size-fits-all' sequences. In our 1:1 sessions, I assess your specific physical needs—such as chronic back pain, stiff hips, or joint limitations—and build a sequence tailored to your constitution (Prakriti).
We also pay close attention to contraindications. Certain poses can do more harm than good if you have a slipped disc, high blood pressure, or acute inflammation. My job is to guide you on what to avoid so that your practice contributes to your healing, not your pain.
Whether you are practicing in my Vile Parle studio or via our online sessions, the goal remains the same: to help you understand your body’s limitations and work with them, not against them. Over time, you will learn how to adjust your own practice, making you your own best guide.
Kriti
I’m Kriti. After leaving my corporate job, I dedicated my practice to making yoga functional and safe for everyone, not just the flexible. My sessions are about listening to what your body is telling you and finding the right variation to help you move without pain.
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