Neck: Limited Flexion, Extension, Rotation |
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Asanas |
Modifications to Asanas |
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Cat/Cow
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Only bend neck backwards and forwards as far as feels comfortable (reduce cervical flexion/extension) |
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Cobra |
Allow forehead to rest on blanket (facilitate cervical extension) |
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Warrior II
Seated Twist
Simple Reclining Twist |
Only turn head as far as feels comfortable (reduce cervical rotation) |
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Wide-Legged Seated Forward Bend |
Place more blankets underneath hips and/or under forehead (reduce cervical flexion) |
Lower Back: Limited Flexion, Extension, Rotation |
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Crossed Legs On Floor
Wide-Legged Seated Forward Bend |
Place more blankets underneath hips (reduce hamstring stretch to facilitate lumbar extension) |
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Crossed Legs On Floor |
Loop a strap around knees and/or sit in chair (reduce hamstring/adductor stretch to facilitate extension) |
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Cat/Cow |
Only arch spine backwards and bend spine forward as far as feels comfortable (reduce flexion/extension) |
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Partial Sun Salute |
Limit amount of hip hinge and/or bend knees as hips hinge (reduce hamstring stretch to facilitate lumbar extension) |
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Seated Twist |
Allow pelvis to turn in direction of twist (reduce rotation) |
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Abdominal Cultivation |
Press lower back to floor (reduce extension) |
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Simple Reclining Twist |
Press on block between inner thighs as knees turn toward the side (reduce rotation) or place support underneath knees (reduce rotation) |
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Wide-Legged Seated Forward Bend |
Sit against a wall (reduce hamstring stretch to facilitate lumbar extension) |
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Savasana |
Place a blanket/bolster underneath knees or place legs on the seat of a chair (decrease lumbar extension) |
Shoulder: Limited Flexion, Abduction, External Rotation |
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Partial Sun Salute |
Take arms to front instead of out to side or take arms wider than shoulder width in a “V” shape (change movement from shoulder abduction and external rotation to limited shoulder flexion)* |
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Partial Sun Salute
Chair
Warrior I
Puppy Dog and Side Stretch
Crescent
One-legged balance |
Only raise arms as high as feels comfortable or take arms wider than shoulder width in a “V” shape (reduce shoulder rotation)* |
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Chair
Warrior I
Warrior II
Crescent
One-legged balance |
Use “airplane” arms or “W” arms position (reduce or eliminate shoulder flexion and external rotation)* |
Wrist: Limited Extension |
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Cat/Cow Movement |
Use handlebars or make fists and press knuckles into mat or place hands on wedges or perform movement seated (reduce or eliminate wrist extension) |
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Wall Push-Up |
Bend elbows as much as needed to get hands to wall (reduce wrist extension) |
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Wall Push-Up |
Perform posture using fingertips (reduce wrist extension) |
Hip: Limited Flexion, Abduction, and/or External Rotation |
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Crossed legs on floor |
Place more blankets underneath hips or loop strap around knees or sit in chair (reduce hamstring/adductor stretch)
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Warrior I |
Allow torso to lean slightly forward towards front (bent) leg or place rear heel on wedge (reduce rear hip extension) |
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Warrior II |
Take a smaller stance or bend front knee less (reduce fron hip flexion) |
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Warrior II |
Allow torso to lean slightly sideways, towards your bent leg (reduce front hip flexion)
Place heel of straight leg on wedge (reduce rear hip extension) |
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One-Legged Balance |
Use fewer blocks under leg (reduce raised-leg hip flexion) |
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Crescent |
Allow back knee to bend (reduce rear hip extension) |
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Supine Hip Opener |
Only turn knee out as much as feels comfortable and use support under bottom knee (reduce external rotation) |
Knee: Limited Flexion Extension |
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Crossed legs on floor |
Sit in chair (limit knee flexion) |
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Chair |
Bend knees as far as is comfortable (limit knee flexion) |
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Warrior I
Warrior II |
Place rear heel on wedge (reduce rear knee extension and medial loading)
Bend front knee less (reduce front knee flexion)
Limit stance width (reduce rear knee extension and medial loading) |
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Wide-legged seated forward bend |
Sit with legs crossed or place rolled blankets under knees (reduce knee extension) |
Ankle: Limited Dorsiflexion, Plantarflexion |
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Cobra |
Place a blanket underneath fronts of ankles and make the blanket underneath the pelvis higher (reduce plantar flexion) |
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Bridge |
Use wedge, braced against wall, as support under heels (reduce dorsiflexion) |
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Side Stretch |
Place back heel on wedge (reduce dorsiflexion) |