Help please - modification to Sun Salutation

Yoga Discussion General Yoga
#1

Hi there

I’m not new to yoga but haven’t practiced regularly. As well as carrying a lot of extra tummy weight, I also have problems with lower back stiffness.

I’m currently doing Yin Yoga and enjoying the use of props such as bolsters and square cushions; the long stretches really help my flexiblity.

We’re now moving in to more Yang poses, and we’re doing poses that are similar to Sun Salutations. I can go into Downward Facing Dog ok, but I then can’t get my leg forward between my arms for the forward lunge. I don’t know if the problem is my stomach in the way, my lack of lower back flexibility, my short waist and longer legs (so there’s less room for my leg to go forward) or a combination of these factors!

Could anyone suggest a modification I can try, short of having to get on to my knees and then lunge? I lose time doing this and can’t keep up with the rest of the class.

Thank you in advance!

Virginia, Ocean Grove, Australia:)

#2

Qwerky,

As your bring your foot forward from down dog, for example your right foot, momentarily lift the right hand off the floor, bringing it down again right after you’ve place your foot. You will momentarily be standing only on your left hand and foot as your right foot and leg come forward.

I hope that makes sense,

siva

#3

Hello Virginia,

I completely understand your situation. I see it in many students so know that it is not unusual at all.

One of my concerns when this is the case with a student in a faster moving class is the priority list they hold. For safety the integrity and alignment of the pose is best placed above the desire to fit in and keep up (with the pace).

Understand that there are two things worthy of addressing here. The first is the band-aid needed for the moment. Something needs to be done now so that you can do the class, do the pose, get your leg forward, experience the opening in the hip flexors, and perhaps release feelings from your childhood :slight_smile:

AND there’s that which is more than a band-aid. There is the bigger picture of what to do so that you, as student, are not landlocked to the modifications or props for the life of your practice.

Before we modify can I suggest exploring three things; the lifting up of the leg behind you, the rounding of your spine to make a dome for the leg to sweep into and mindful drawing of the knee into the chest just before swinging it through.

If this is workable that’s great. In addition each of these things can be worked separately or together at home in your practice.

#4

I would also suggest having 2 blocks handy at the top of your mat. When you’re transitioning from downward dog to lunge, put your hands on the blocks (under your shoulders) first. That gives you a little more clearance between your body and the floor for the leg to maneuver. You can also step the foot halfway forward, then use one hand around that ankle to guide the foot (heel, specifically) directly under your knee.