Guidelines for Adapting Yoga for Different Ages & Abilities

By JJ Gormley

                  Adapting yoga to different ages and abilities requires a flexible and inclusive approach. Our Yoga Therapy Certificate Program at SCHYS explores how to adapt yoga for all the following and more.  We have over 10 Specialty Certificates for specific populations, including a Chair Yoga Teacher Certificate Program. Here are some general guidelines for adapting yoga practices:

1.        Seniors:

a.        Focus on gentle dynamic movements and stretches to improve flexibility and joint health.  Moving dynamically first (in and out of a pose) ensures the ability to get in and back out of a pose.  Therefore, do the poses dynamically first before staying in a pose.

b.        Staying in poses helps build muscle strength, as does incorporating some isometric movements to create resistance and strengthen muscles. 

c.        Use chairs and props for support and stability.

d.        Avoid poses that strain the neck, back, or knees.  Allow the knees to bend at any time in any pose, and never force the neck beyond its comfortable range of motion.

e.        Emphasize breathing exercises and relaxation techniques.

2.        Children:

a.        Keep sessions short and playful to hold their attention.

b.        Incorporate storytelling, animal poses, and games to make it fun.

c.        Encourage creativity and imagination.

d.        Be mindful of their developing bodies and avoid overstretching.

3.        Pregnant Women:

a.        Avoid poses that compress the abdomen or put pressure on the uterus. (Avoid deep twists, abdominal work, forward bends, and back bends.)

b.        Focus on gentle stretches, pelvic floor exercises, shoulder openers, hip openers, and breathing techniques for relaxation.

c.        Use props like bolsters and blocks to support and keep them from lying flat on their backs. Use blocks or chairs to keep them from moving too deeply into poses.

d.        Encourage modifications and listening to the body’s cues.

e.        Take breaks when needed to avoid overheating.

4.        Beginners:

a.        Start with basic poses done dynamically, gradually introduce more challenging ones, and stay in poses previously done dynamically.

b.        Emphasize proper alignment and techniques to prevent injuries.

c.        Offer variations and modifications to accommodate different levels of flexibility and strength.

d.        Encourage self-awareness and mindfulness.

5.        People with Disabilities:

a.        Ensure accessibility to the practice space.

b.        Make adaptations based on individual needs and abilities.

c.        Use props, chairs, or walls for support and stability.

d.        Focus on poses that improve mobility, balance, and strength.

e.        Offer verbal cues and demonstrations as needed.

6.        Athletes:

a.        Focus on poses that complement their sport and address areas of tightness or weakness.

b.        Incorporate dynamic stretches and movements to enhance agility and flexibility.

c.        Emphasis on breath control and mental focus to improve performance and prevent injuries.

d.        Adjust the intensity and duration of the practice based on their training schedule and recovery needs.

7.        The Non-Athlete (Sits all day at a desk):

a.        Focus on standing poses to gently get them moving their legs and hips.

b.        Start with basic gentle poses done dynamically, gradually introduce more challenging ones, and stay in poses previously done dynamically.

c.        Emphasize proper alignment and techniques to prevent injuries.  Demonstrate appropriate alignment at a desk and encourage them to take breaks from sitting often.  (“Sitting is the new smoking.”)

d.        Offer variations and modifications to accommodate different levels of flexibility and strength.

e.        Encourage self-awareness and mindfulness.

8.        Advanced Practitioners:

a.        Offer challenging variations to deepen their practice.

b.        Encourage exploration and refinement or more subtle instructions of poses.

c.        Incorporate prāṇāyāma (breathing exercises) and meditation techniques to deepen awareness and concentration.

d.        Emphasize the importance of balance between effort and ease.

e.        Ensure the focus is not just on flexibility but also on strengthening muscles and joints.

Overall, the key is to create a supportive and inclusive environment where individuals of all ages and abilities feel comfortable exploring yoga practices that suit their needs and goals. 

SCHYS programs emphasize and prioritize safety, mindfulness, and respect for each person’s unique body and abilities.