Looking at the fancy poses floating around these days on social media, do you also feel that Yoga is not your cup of tea? Well, the good news is that Yoga is for everyone and it can be modified as per the requirement of your body. So, let’s look at some of the poses that can be modified for beginners to remove stiffness in yoga.
Tadasana (Mountain Pose)
Stand straight joining the feet together .Tuck your tailbone to engage your core and raise both your hands up. Join your palms together, interlock your fingers, roll your palms up facing towards the ceiling. Keeping the feet grounded, pull your body up for maximum stretch. Try to lift your heels up and come on your toes. Hold the asana for 5 to 8 deep long breaths.
Modification: If you have difficulty in balancing the pose in the beginning, you can simply lie on the floor keeping the sole of the feet pressed against the wall. Take your hands over your head and stretch your body engaging all the muscles.
Vrikshasana (Tree Pose)
Stand straight on the mat with feet together. Lift your right foot up and press the sole of your foot against the inner thigh of your left leg. Raise both the hands up and join your palms over your head. Hold the pose for 5 to 8 deep breaths. Repeat the same with the other leg.
Modification: If you have difficulty in balancing the pose, lean yourself against a wall or you can keep your one hand on the wall for the support. If in the beginning you are not able to keep your foot on the inner thigh of the opposite leg, feel free to keep it on the inner side of the lower leg or wherever your foot can reach.
Parvatasana (Downward Facing Dog)
Get all on your fours, tabletop position. Pressing your palms down firmly, tuck your toes and lift your knees and hips up. Continuously throw your hips up and press your chest down towards the mat. Hold the asana for 8 to 10 deep breaths.
Modification: If you have tight hips and hamstrings, bend your knees slightly. The aim is to lengthen the spine.
Uttanasana (Standing Forward Fold)
Stand straight with both hands raised up. Slowly bend forward and place your palms beside your feet.
Modification: Bend your knees to take your palms down. Pull the head down and press the hips up. Gradually try to straighten your knees to deepen the stretch in the back of the legs. It is not about taking the head down but about lengthening the entire backside with care and precaution. If you are not able to take your palms all the way down, you can place them anywhere on your legs. Maintain a long spine and stay in the asana.
Paschimottanasana (Seated Forward Fold)
Sit down in dandasana with feet together, palms pressing down by the side of the hips and calf muscles pressing down. Raise both your hands up and grab your big toes. Keep your head down on the shin and stay in the asana for 5 to 8 deep breaths.
Modification: If you have a very stiff back, you might probably find it difficult to grab the big toes. Bend your knees. Grab the big toes keeping the belly on the thighs, and slowly slide your heels forward. The point to be kept in mind here is not to let your belly leave your thighs. You will feel a stretch on your back and hamstring, maintaining a straight spine.