The 6 Core Principles of Adaptive Yoga
If you’ve been following Flourishing Third Wellness for a while, you will already know how wonderful and widespread the benefits of adaptive yoga can be. However, in this article, we wanted to break it down even further and examine 6 core principles of adaptive yoga that make it so beneficial for so many folks.
Its inclusivity and flexibility allow everybody to reap the benefits of this ancient practice.
Adaptive yoga serves as a loving reminder that yoga is not limited by age, physical condition, or background. But instead, utilizes the principles of modification, mindfulness, empowerment, as well as growth and learning, to make participation possible at any level.
Within the adaptive yoga community, students often extend their support to one another, sharing their stories, and openly discussing their struggles and victories.
The simple knowledge that you are not alone in your challenges and that you are safe to show up exactly as you are can instantly reduce the stress of loneliness and begin to welcome back the sunshine of belonging. Finding strength in shared resilience and building confidence together. With that being said, let's dive into the core 6 principles of adaptive yoga.
1. Inclusivity
At the core of adaptive yoga, you will find inclusivity. The embracing of individuals from all abilities and backgrounds. Traditional barriers that might hinder enjoyment in conventional yoga classes are overcome by the creation of a space where everyone feels welcomed, valued, and respected.
In adaptive yoga classes, you'll find each student is on their own journey and carries with them their unique story and challenges. Here, there are no prerequisites and no judgments.
Regardless of age, physical condition, or previous yoga experience, everyone is invited to join the practice. Yoga is truly for everybody, and adapting and embracing the individuality of each participant can be fun and empowering. Whether you're a seasoned yogi or stepping onto the mat for the first time, adaptive yoga opens its arms wide, creating a nurturing space for everyone to thrive.
2. Personalization
There is no one-size-fits-all here; instead, there is an understanding that each body is its own, it has its own strengths and its own limitations. This awareness forms the foundation of personalization here.
One of the fundamental principles of adaptive yoga is tailoring the practice to suit the specific needs and abilities of each practitioner. This could mean modifying poses to accommodate varying levels of flexibility or incorporating props such as blocks, straps, and chairs to provide essential support.
Personalization extends beyond physical postures too; the teachers in adaptive yoga classes adapt breathing techniques and meditation practices, ensuring that every participant can engage comfortably and confidently.
This personalized approach empowers individuals to explore yoga in a way that aligns with their bodies, with no pressure to push any further than what their body is asking for.
Whether someone is recovering from an injury, managing a chronic condition, or simply seeking a mindful movement practice, the beauty of personalization in adaptive yoga is that it honors the present moment of each student. It encourages individuals to embrace their bodies, appreciating them for what they are capable of, rather than focusing on perceived limitations.
3. Healing and wellbeing
Regardless of one’s physical condition or health challenges, adaptive yoga aims to provide a nurturing space where individuals can explore slowly and gently. Most classes are carefully tailored to alleviate physical discomfort, reduce stress, and promote overall relaxation. This offers solace to those recovering from injuries, managing chronic conditions, or seeking respite from the demands of everyday life.
One of the key aspects of healing in adaptive yoga is the integration of breathwork. Students are encouraged to connect with their breath, learning to breathe consciously and deeply. This mindful breathing not only enhances oxygen flow to the body but also calms the mind, reducing anxiety and tension. Through consistent practice, students often find relief from symptoms related to various health conditions.
The breath can become a central point for mental and emotional healing. The practice encourages individuals to be present with their thoughts and feelings, offering loving awareness to whatever arises without judgment. This acceptance and mindfulness serve as a therapeutic outlet for built-up emotion, allowing students to release emotional burdens that often contribute to the pain found in the physical body.
4. The Mind-Body Connection
As we just touched upon, mindful awareness of both breath and body are core principles in adaptive yoga, the magic happens when the two can marry with presence. Throughout a yoga practice, individuals learn to listen attentively to the cues of their bodies, when to pull back and when to go a little deeper.
In doing so, they are building the foundations of a harmonious relationship full of self-awareness, self-acceptance and self-compassion, which in turn words to counter feelings of low self-worth often associated with mental health challenges.
As individuals learn to be kinder to themselves, their overall mental well-being improves and over time, resilience is built. The practice teaches positive coping mechanisms in the face of life's many challenges. Breath awareness serves as a powerful tool for relaxation and focus.
5. Trained instructors
Unlike traditional yoga practices, adaptive yoga tailors pose and sequences to cater to the specific needs of the students. Instructors of adaptive yoga undergo specialized training, equipping them with the knowledge and skills that work effectively across a broad spectrum of differing abilities.
Their expertise encompasses anatomy, physiology, and various therapeutic techniques, ensuring that they can adapt yoga practices thoughtfully and safely. These trained instructors serve as compassionate guides, leading students on their yoga journey with expertise and empathy. They work by integrating props such as blocks, straps, or chairs, ensuring that every participant can engage with and derive the benefits of yoga.
6. Modification
Did you know that almost every yoga pose can be modified?
For example, a challenging standing pose like Warrior III can be modified by using a wall or a chair for support. This modification helps individuals focus on balance and alignment without worrying about falling.
Yoga can be adapted for individuals with limited mobility, such as those in wheelchairs. As an integral part of the modification approach, chair yoga offers a tailored experience for individuals who require additional support. By integrating chairs into the practice, participants can explore the benefits of yoga while sitting comfortably.
Chair yoga is a prime example of the adaptability of yoga, demonstrating that even in a seated position, one can reap the benefits of a yoga practice.
Breathing exercises, or pranayama, can also be modified to accommodate different abilities. For instance, individuals with respiratory issues can practice diaphragmatic breathing while seated. As practitioners gain strength, flexibility, and confidence, modifications can continuously be adjusted. If desired, what might begin as a heavily modified pose can evolve into a more traditional expression as the individual’s abilities evolve.
In adaptive yoga, progress is not measured by mastering complex poses but by the willingness to learn, evolve and simply show up for yourself.
Each class is an opportunity to deepen the relationship with one’s body, mind, and spirit. With time and consistency, newfound confidence, resilience, and understanding are uncovered. Along with the sense of personal accomplishment that hopefully inspires students to keep going and surpass their own expectations of themselves.
Try adaptive yoga live online with me!
Join me for a live streamed adaptive chair and gentle yoga class from the comfort of your home!
Every week I teach 4 live adaptive yoga classes through our online studio - two chair yoga classes and one gentle yoga class.
We have drop-in class passes, multi-pack class passes and membership options to choose from.
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Welcome to Flourishing Third Wellness
Vibrant Health for Women over 50
With Flourishing Third Wellness, my mission is to help women embrace this vibrant final phase of life with curiosity, humor, and intention. I believe the final third of life isn’t just a chapter of “winding down”—it’s an opportunity to expand, thrive, and celebrate what’s possible.
Through evidence-based practices, community support, and holistic tools, we’re here to guide you on a journey that prioritizes strength, connection, and creativity.
Whether it’s moving pain-free with chair yoga, maintaining social ties, caring for your pelvic health, or nourishing your body and mind, Flourishing Third Wellness offers resources and insights to empower every woman to navigate aging with confidence and vitality.
Aging well is about more than adding years to your life—it’s about adding life to your years. At Flourishing Third Wellness, we’re redefining what it means to age well, creating a space where women can grow, laugh, and flourish together.
Let’s celebrate this incredible chapter of life—and all the possibilities it holds.
Sources:
https://evidenceinmotion.com/o-body-part-where-art-thou/#:~:text=Maps%20are%20normally%20very%20sharp,it%2C%20the%20sharper%20it%20is
