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The Importance of Adapting Your Yoga

Writer's picture: Michelle RobinsonMichelle Robinson

In yoga, inversions like Sarvangasana (shoulder stand) can provide profound benefits—from improving lymphatic drainage to releasing tension in the lower back. However, there are times when inversions might not be appropriate. That’s where the brilliance of using props like a block, bolster, chair or even a wall comes in to play. Whether you’re navigating specific health concerns or simply honoring where your body is today, adapting your practice can still deliver the therapeutic effects of inversions while keeping you supported and safe.


When Inversions May Not Be Appropriate

Inversions, though powerful, aren’t suitable for everyone or at all times. Here are some instances where full inversions may not serve your body:


  1. Menstrual Cycle, Postpartum, or Late-term Pregnancy: During these times, your body’s natural energy flow is in a downward direction. Flipping upside down can confuse and disrupt these natural processes.

  2. High or Low Blood Pressure: Inversions can put undue pressure on your cardiovascular system and therefore those who with diagnosed blood pressure concerns are encouraged to speak with their healthcare provider.

  3. Illness or Fatigue: If you’ve been unwell, traveled extensively, or are stressed, your body may benefit more from grounding poses rather than stimulating ones, like unsupported inversions.

  4. Overactive Nervous System: When you’re overly stressed or anxious, unsupported inversions can heighten those feelings instead of calming them. In Ayurvedic terms, we call this aggravating Vata dosha. This would be a great time to opt for smaller and supported upside down postures.


Why Using Props Helps?

Using a bolster, block or chair as a prop to support you in postures provides the benefits of of the pose, like inversions, without fully inverting the body. Here’s why this modification can be transformative when considering shoulder stand:


  • Supports the Lymphatic System: Elevating the legs allows gravity to assist in lymphatic drainage and circulation. Use blocks, a chair, the wall or anything else that would gently support you and create gradual inversion.

  • Relieves Tension: The support under your pelvis and legs can help release tension in the lower back.

  • Avoids Head-Down Positioning: Keeping the head above or at heart level avoids unnecessary strain, especially for those with contraindications. You can do this simply by placing a block or pillow behind your head, or by laying back over a bolster.


Chair-Supported Inversion: A Guided Practice


  1. Set Up Your Chair: Place a sturdy chair toward one short end of your mat. Add a cushion or blanket to the seat for comfort behind your legs/needs if needed.

  2. Transition into the Pose: Position your body with your seat closest to the chair legs, then gently swing your legs up onto the seat while lowering your back onto the floor (or bolster or block). Adjust yourself so your pelvis is supported on the ground, and your legs rest comfortably on the chair seat.

  3. Optional Head Support: If needed, prop your head slightly higher than your heart using a folded blanket, block, or pillow. Alternatively, you can position a bolster behind your back so that it supports your torso and head in a slight incline.

  4. Relax and Breathe: Allow your body to sink into the support. Feel the release in your lower back, the grounding of your shoulders, and the gentle encouragement to rest.


This practice mimics the therapeutic effects of Sarvangasana without fully inverting the body. It’s a beautiful way to honor your needs while reaping the rewards of yoga asana.

Supported Shoulder Stand Pose

Honoring Your Body in Practice

Yoga is not about achieving the “perfect” pose but about meeting yourself where you are. As a teacher and practitioner, I’ve learned (sometimes the hard way) to listen to my body and adapt my practice. This mindset shift has been a journey, but it’s taught me to honor my body’s needs rather than push through discomfort.


Props like a chair remind us of yoga’s ultimate goal: union and balance. They help us create space for healing and growth, whether through a supported inversion, a grounding savasana, or simply pausing to breathe.


Bringing It Off the Mat

As you incorporate practices like chair-supported inversions into your routine, consider other ways to cultivate balance in your daily life. Simple habits like consistent wake and sleep times, mindful meals, and moments of stillness can have profound impacts on your well-being.


Yoga teaches us that small, consistent actions lead to transformation. Whether on the mat or in your daily life, remember to honor your needs and embrace the support available to you.

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