A back-aware yoga practice uses support, moderate range and slow transitions. The following poses can be adapted with a chair, wall, blocks and blankets.
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1. Chair-supported Tadasana
Stand behind a chair with both hands resting lightly on it. Distribute weight evenly through the feet.
2. Wall-supported forward hinge
Place the hands on a wall and step back. Bend the knees and lengthen the spine.
3. Tabletop movement
Come onto hands and knees or place the hands on a chair. Move gently between a rounded and lengthened spine.
4. Supported Bridge Pose
Lie down with the knees bent. Lift the pelvis a small amount or rest it on a block.
5. Legs-on-chair rest
Place the lower legs on a chair and support the head with a folded blanket.
Alignment priorities
- Keep the breath natural.
- Use bent knees in forward movement.
- Move slowly when changing levels.
- Avoid forcing twists or backbends.
- Use props before the pose becomes difficult.
Common mistakes
- Pulling into a deep fold.
- Locking the knees.
- Holding the breath.
- Moving quickly from the floor to standing.
Practice limits
Stop when a pose creates sharp discomfort, tingling, dizziness or loss of control. Use smaller ranges and more support. Learn unfamiliar backbends and twists from a qualified yoga teacher.