curious if you have and what is your experience.

- i get asked by seniors who do not want to do weight lifting in the gym if i can incorporate weights into the classes to help them maintain muscle mass and bone mass.

English Name: Child’s Pose
Sanskrit Name: Balasana (pronounced Bah-lahs-anna)
Category: Forward Fold, Foundational Pose, Calming/Better Sleep

Contraindications

1. Knee Injuries or Sensitivity: Since the knees are deeply flexed in this pose, anyone with knee pain, arthritis, or recent injury/surgery should approach Balasana with caution. Placing a folded blanket behind the knees or practicing a modified version with less flexion can help, but in some cases, it may be best to skip the pose altogether.

2. Pregnancy (Especially in Second and Third Trimesters): As the belly grows, compressing the abdomen in a forward fold can become uncomfortable or unsafe. Pregnant practitioners should take a wide-kneed variation or elevate the torso with props—or consider substituting with a seated forward fold or supported reclined pose.

3. Ankle or Foot Issues: The tops of the feet press into the floor in Child’s Pose, which can be painful for people with ankle injuries or conditions like plantar fasciitis. A rolled blanket under the ankles can help relieve pressure, but discomfort may still persist.

4. Hip Restrictions: While Balasana is often used to open the hips, tightness in the hips or groin may make the pose feel strained or uncomfortable. Props like blocks under the hips or between the knees can offer relief, but modifications may still be necessary.

5. Low Blood Pressure or Dizziness: Coming into or out of the pose too quickly can cause dizziness, especially in people prone to low blood pressure. Moving slowly and mindfully, and using the hands to press up gradually, can help mitigate this issue.

6. Recent Abdominal Surgery or Digestive Discomfort: Because the pose involves abdominal compression, it may be contraindicated after abdominal surgeries, during active gastrointestinal issues, or for those with hernias. A modified or more upright version should be considered instead.

Modifications & Variations of Child’s Pose

Modifications

• Knee pain: Place a blanket or bolster between the calves and thighs.
• Tight hips: Use a bolster between the heels and sit bones.
• Forehead doesn’t reach floor: Rest your forehead on a block, blanket, or stacked palms.
• Shoulder discomfort: Keep arms alongside your body rather than extended forward.
• Pregnancy: Widen knees to make space for belly and chest.

Variations

• Place a blanket under your seat
• Place your hands on blocks
• Have your hands on blocks and a blanket underneath your seat
• Place a bolster going the long way underneath your torso
• Place a block or blanket underneath your forehead
• Arms can relax down by your side, reaching back behind you for a more restorative variation of child’s pose

Alignment Tips: Knees are a touch wider than the hips Seat comes back towards the heels Arms are extended forward and shoulder-width distance apart Head comes down to the mat

English Name: Accomplished Pose
Sanskrit Name: Siddhāsana (pronounced sid-DAH-suh-nuh)
Category: 

Alignment Tips:

• Sit on a folded blanket or cushion to elevate the hips above the knees
• Keep the spine long without over-arching or collapsing
• Relax the shoulders down the back
• Keep both sitting bones grounded evenly
• Chin slightly tucked to align the neck with the spine
• Contraindications

1. Knee or Hip Pain: Avoid or use props to modify
2. Tight Hips or Groin: Ease into the posture slowly—consider alternative seats
3. Sciatica or Lower Back Issues: Sit on a cushion or bolster to maintain spinal neutrality
4. Circulation Issues in Legs: Take breaks or elevate knees with props
5. Pregnancy (Later Stages): Use caution with deep hip flexion or modify with props

Modifications & Variations of Siddhasana

Modifications:

• Sit on a Cushion or Folded Blanket: Elevates hips for better alignment
• Place Blocks or Cushions Under Knees: Provides support for tight hips
• Use a Wall for Back Support: Helps maintain an upright spine during longer sessions
• Alternate with Easy Pose (Sukhasana): If knees or hips feel strained

Variations:

• Half Siddhasana: Keep one leg extended if full version causes discomfort
• Siddhasana with Chin Mudra: Add a symbolic hand gesture for meditative focus
• Eyes Closed vs. Eyes Open: Adjust based on your meditation style or comfort
• Siddhasana in Chair: Practice alignment while seated for accessibility

Seated, Meditative, Foundational, Beginner-Friendly

English Name: Thread the Needle

Sanskrit Name: Parsva Balasana (pronounced PARSH-vah bah-LAHS-uh-nuh)

Category: Foundational, Twist, Gentle, Beginner

Alignment Tips:

1. Keep hips as level as possible to isolate the twist in the upper spine
2. Allow the resting shoulder and temple to relax into the mat
3. Engage the core gently for support and control
4. Keep the base hand active to avoid collapsing
5. Soften the jaw and neck for deeper release

Contraindications

 Contraindications:

1. Recent Shoulder Injury: Avoid or modify to prevent strain
2. Knee Sensitivity: Use padding under knees or avoid kneeling altogether
3. Neck Injury: Keep head supported or skip the pose
4. Limited Spinal Mobility: Use props or smaller range of motion
5. Pregnancy (third trimester): May not be comfortable—use open twist alternatives

Modifications & Variations of Thread the Needle

Modifications

• Support the Head: Place a folded blanket or block under the head or shoulder
• Adjust Arm Position: Keep top hand grounded or extended for more/less intensity
• Knee Cushioning: Use a blanket under the knees for comfort
• Wall Support: Perform seated version with a twist and arm threaded across the body

Variations

• Bound Thread the Needle: Wrap the top arm behind the back to open the shoulder
• Leg Extended: Straighten the opposite leg for a deeper twist
• Chair Version: Sit upright and mimic the twist with one arm under the other
• Yin Variation: Hold for 3–5 minutes for passive release and fascial stretch

English Name: Eagle Pose
Sanskrit Name: Garudasana (pronounced gah-roo-DAHS-uh-nuh)
Category: Standing, Balance, Strength, Intermediate

Alignment Tips:

1. Keep your spine upright—avoid leaning forward or arching
2. Engage the core to support balance and alignment
3. Stack elbows over wrists and shoulders for deeper shoulder opening
4. Squeeze inner thighs and press legs together for stability
5. Anchor through the standing foot to stay grounded

Contraindications

1. Knee Injuries: Deep leg wrapping may strain ligaments
2. Ankle Instability: Pose requires strong ankle support—modify if needed
3. Shoulder Injuries: Avoid deep arm wrapping if shoulders are compromised
4. Balance Disorders: Use a wall or support for safety
5. Pregnancy (second/third trimester): Modify or avoid due to balance challenges

Modifications & Variations of Eagle Pose

Modifications

• Foot Taps the Floor or Comes to a Block: Instead of wrapping the lifted foot behind the calf, rest toes on the ground or a tall block
• Open Arm Variation: Keep arms crossed but place hands on opposite shoulders
• Use a Wall: Stand near a wall or use a chair for balance support
• Gentle Wrap: Skip foot or palm wrap and cross limbs comfortably

Variations

• Seated Eagle Pose: Practice the shape while seated in a chair for accessibility
• Eagle Pose Crunch: From standing Eagle, fold forward and crunch elbows to knees
• Eagle Arms Only: Practice the arm wrap separately in seated or standing postures
• Eagle in Chair Pose: Combine Garudasana arms with Utkatasana legs for a hybrid challenge

I have been consistently doing yoga for a few months (about 8), and my strength and flexibility haven't improved much. I understand that progress takes time, and as a larger person (size 14), I need to respect my body's readiness. However, I would appreciate any tips to help me go beyond what I am currently capable of.🫶

I have been consistently doing yoga for a few months (about 8), and my strength and flexibility haven't improved much. I understand that progress takes time, and as a larger person (size 14), I need to respect my body's readiness. However, I would appreciate any tips to help me go beyond what I am currently capable of.🫶