11 Easy Yoga Steps for Beginners — India

10. When and How to Modify Poses for Your Body

Modifications let beginners practice safely and build confidence. If knee pain limits kneeling, use a chair: practice seated twists, leg lifts, and gentle hamstring stretches while seated. For limited balance, place a hand on a wall or the back of a chair. Use props—a folded blanket under the hips for seated poses, blocks under hands in standing forward folds, or a strap around the foot in seated stretches—to reduce strain. When a pose causes sharp pain or pins and needles, stop and choose a gentler option. Keep an eye on breath: if breathing becomes shallow, ease out of the pose. For lower-back discomfort, bend the knees in forward folds and focus on lengthening the spine rather than reaching the toes. Modifications are not shortcuts; they are tools for long-term practice. They let you do the work without injuring yourself and help maintain consistency. If you have chronic conditions, ask a qualified instructor for personalized modifications and talk with your doctor when necessary.