If a yoga pose seems out of your reach, think again. Many poses can be modified to work with your current range of motion with the use of a prop.

Iyengar yoga encourages the use of props to make poses accessible to everyone regardless of your body’s current range of motion. Props are a functional and safe way to hold a position, which otherwise might cause damage to a particular area of the body because of muscular strain or overstretching created by the position.

Listed below are typical yoga props and potential applications:

• Yoga block: It can be turned flat, on the edge, or the end for back relief in some supine poses or to steady other standing poses by creating a stable platform.
• Yoga strap: The buckles on the straps can be adjusted to hold limbs in place while practicing a variety of poses. Apply it when you want to maintain alignment or deepen a stretch.
• Blankets: This prop is frequently found in yoga studios to give an extra lift or cushion to seated poses, stacked to elevate the legs, or to cover the body as it cools down in savasana during relaxation.
• Yoga bolster: This large, firm cushion is often used for support in restorative poses such as viparita karani (legs up the wall pose) to alleviate discomfort in the lower back.
• Balls: Utilizing a ball can be a boon for alignment and core muscle development.
• Chairs: This prop isn’t limited to senior yoga, most people can benefit from its employment from facilitating better twists to bending back upon for wider chest openings.
• Wall: For beginners, inversions such as headstand and handstand using a wall can be a secure support for learning to trust and develop your strength and balance. Think of the wall as a partner, and you can push off it, lean on it, align a pose against it, or press into it.
• Sandbags: Here’s an effective way to give weight to a pose and deepen a stretch. Legs can release further to the floor in a bound angle pose by placing a sandbag on the inner thighs. Sandbags can bring a breath of fresh air (pun intended) to breathing exercises. Put the sandbag on your belly to foster a stronger awareness of the abdominal muscles and improve the breath.
• Eye pillow: By placing an eye pillow over your eyes during relaxation, it can be a pleasant way to soothe tired eyes and block out light. Eye pillows filled with lavender, which is known as a calming agent, are also popular for therapeutic purposes.

Go ahead, give your form a boost and take the strain out of seemingly unattainable poses.


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There are many ways of practicing yoga and new styles seem to continuously evolve. Many of these styles overlap. Although I am sure to have left out some styles, here is a start:

Ananda: Developed by Swami Kriyananda to be a gentle, inward experience with each pose practiced with its own silent affirmation. This yoga style is not an athletic or aerobic practice. Poses are practiced with safety and correct alignment in mind. Energization Exercises made up of 39 special energy-control techniques are a unique aspect of this practice. Pranayama and classical meditation techniques are also taught.

Anusara: Developed by John Friend. The “Universal Principles of Alignment™" is used to bring what is referred to as attitude, alignment, and action to each pose. Over 265 poses are taught as part of the study.

Ashtanga: Developed by K. Pattabhi Jois. This demanding series of postures is designed to build strength, flexibility and stamina. Poses are synchronized with the breath to improve circulation and calm the mind.

Bikram™: Developed by Bikram Choudhury. A series of 26 asanas and 2 breathing exercises are performed at a temperature of 105°F. The belief is that practicing in the heat will prevent injury, deepen stretches, and relieve tension.

Bhakti Yoga: Referred to as the religion of love, bhakti is a spiritual path to experiencing the divine. Through faith and constant remembrance of God, one ultimately forms a union with the divine. In practice, the individual seeks the presence of God in every living being through acts of worship, devotion, and service. The doctrine “Love is God and God is Love” is fundamental to bhakti yoga.

Forrest Yoga™: Developed by Ana Forrest, this vinyasa-style of yoga integrates Native American healing principles to mend psychic wounds. By engaging in a series of dynamic poses with an attention on abdominal work and breathing, Forrest asserts that the created heat will release toxins and free emotions held in the body.

Hasya Yoga (Laughter Yoga): Developed by Jiten Kohi and popularized by Dr. Madan Kataria and Madhuri Kataria. The combination of laughing and yogic breathing oxygenates the body, improves circulation and digestion, enhances the immune system, and strengthens cardiovascular functions.

Hatha: Introduced by Yogi Swatmarama in the 15th century, many of the yoga styles listed here fall under the heading of hatha yoga. It is a physical practice to prepare the body to sit for long periods of meditation. The focus is placed on poses, yogic breathing, and meditation.

Integral Yoga®: Developed by Swami Satchidananda. The method integrates hatha, bhakti, japa, jnana, karma, and raja yoga elements for a complete development of the physical, intellectual, and spiritual aspects of the practitioner. Heavy emphasis is placed on pranayama and meditation.

ISHTA (Integrated Science of Hatha, Tantra, and Ayurveda): Developed by Kavi Yogi Swarananda Mani Finger and Yogiraj Alan Finger. The practice blends postures, breathing, and visualization meditation tailored to each individual’s needs. This yoga style intends to instill greater self-awareness and self-transformation.

Iyengar: Developed by B.K.S. Iyengar. Careful attention to detail and the precise alignment of postures, as well as the use of props such as blocks and belts are hallmarks of this yoga style. Postures are generally held for significant period of time to bring awareness to the pose and deepen it. Over 200 classical asanas and 14 different types of pranayamas are within the Iyengar method of yoga.

Japa Yoga: The silent or spoken repetition of a mantra or name of God. Japa mala, a string of 108 beads (akin to a rosary) may be used to count each repeated mantra. The act is a single-minded devotion and develops concentration.

Jivamukti Yoga: David Life and Sharon Gannon are the founders of Jivamukti Yoga. This practice is physically challenging with each class centered on a theme that is explored through yogic scripture, chanting, meditation, asana, pranayama, and music.

Jnana Yoga: Also known as the yoga of knowledge, the practitioner seeks to know the truth about life by transcending the individual thoughts and sense organs in order to achieve enlightenment. Students of this style of yoga read scriptures, meditate, and practice selfless devotion to God.

Kali Ray TriYoga®: Developed by Kali Ray. TriYoga works to connect the body, mind, and spirit. Each pose is designed to flow into the other and is practiced in unison with the breath and awareness. The poses focus on developing strength and flexibility.

Karma Yoga: The path of action and selfless service or more simply put as the yoga of doing the right thing for its own sake.

Kripalu Yoga: It believes that prana (the subtle flow of energy or life force) can be blocked or disturbed by thought. The physical practice of asanas assists in letting go of emotional and mental blocks. As a result prana is able to flow unobstructed through the body to bring about healing.

Kundalini: In the tradition of Yogi Bhajan, Kundalini is untapped energy, often represented by a coiled snake residing at the base of the spine. This energy can be moved up in to each of the seven chakras. Once the energy reaches the crown chakra, enlightenment occurs. Chanting, kriyas (a sequence of poses and breathing to cleanse blocked energy channels in the body) focused on a specific area of the body, meditation, and a closing song are usually part of a Kundalini class.

Oki-Do Yoga: Created by Masahiro Oki. The use of laughter is a key element in the practice. Any fear or frustration initiated by moving into or holding the pose can be diffused with laughter. Difficult poses may also be assisted by a partner for support, balance, or stretching.

ParaYoga®: Founded by Yogarupa Rod Stryker. Vinyasa krama or sequencing of poses is supposed to help students move deeper into familiar postures. This style of yoga also strives to seamlessly incorporate asana, pranayama, bandha, mudra, visualization, meditation, chanting, kriya, mantra, and kundalini.

Prana Flow Yoga: Developed by Shiva Rea. Asanas are fused with chanting, visualization, chakras, marmas (pressure points in the body), and pranayama. Poses are sequenced to flow from one to the other with the breath and can include standing poses, arm balances, twists, backbends, hip openers, forwards bends and inversions.

Power Yoga: Adapted from Ashtanga by Beryl Bender Birch and Bryan Krest. This type of yoga is similar to Ashtanga or a vinyasa-style yoga. However, power yoga does not follow a set series of poses as Ashtanga does. The focus is on strength and flexibility.

Raja Yoga: Mind and emotions are brought into balance through ethical practices, concentration, and meditation. Asanas are used to ready the body for prolonged meditation. Meditative poses such as lotus pose (padmasana), accomplished pose (siddhasana), easy pose (sukhasana), and thunderbolt pose (vajrasana) are commonly applied in this practice.

Restorative Yoga: Poses to quiet the mind, relax the body, relieve fatigue and stress are emphasized in this type of yoga. Props may be used to support the poses for greater ease while holding the posture.

Sivananda: Created by Swami Vishnu-devananda. This form of hatha yoga gives prominence to relaxation and yogic breathing. The class is generally structured around savasana, skull-shining breath, alternate nostril breathing, sun salutations, and 12 basic asanas.

Somatic Yoga: Created by Eleanor Criswell Hanna. This gentle style of yoga includes visualization, slow transitions into postures, conscious breathing, and mindfulness joined with recurrent relaxation between postures. The practice loosens constricted muscles.

Somayog: Developed by Danielle Munuz. This gentle practice is both therapeutic and restorative with a focus on the spine, pelvis, and hips to improve spinal flexibility and relieve back pain. Movements are slow & repetitive. Meditation, relaxation, and breathing are also components of the class.

Svaroopa® Yoga: Developed by Rama Birch. Svaroopa is not an athletic type of yoga. This gentle style of yoga is intended to loosen and relax muscles. The emphasis is on the opening of the spine by beginning at the tailbone and progressing through each spinal area. The majority of the poses use props for support. Correct alignment of the body is given priority in each asana.

Tantra Yoga: This branch of yoga uses ritual for the realization of our own divine nature. Physical and ritual cleaning, breathing exercises, contemplation, visualization, and mantra are part of the path. The individual is encouraged to slow down and stay present in all aspects of behavior. Instead of renouncing all desires for asceticism, employing each desire with a sense of awareness can allow the practitioner to experience the divine in every act whether it is simply eating a piece of fruit or the experience of sexual union. All facets of life are woven together as an expression of the divine. For example, the female and male or spiritual and corporeal are blended and neither is a barrier to spiritual enlightenment, just another source of energy.

Viniyoga: Developed by Sri. T. Krishnamacharya. This gentle practice adapts yoga to suit each individual’s need, and function is stressed over form. The flow of the breath is connected with movement of the spine. Practices may also include pranayama, meditation, reflection, study and other classic elements.

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Ah, some of my favorite asanas are restorative poses. These poses are intended to reduce stress and restore health. Try winding down from a stressful day, by resting in savasana (corpse pose). It feels great and can calm the mind and body.

Most restorative poses can be held for 10 minutes or longer because of their relaxing nature, which makes these poses practical exercises, if recovering from illness or injury. For greater ease, props such as blankets, bolsters, chairs, or straps can be used to prevent strain while in a restorative pose.

While in a restorative pose, pay attention to any areas of tension within the body, then breathe into this spot, letting the exhalation release the tightness. Restorative poses should bring about a sense of relaxation, renewal, effortlessness, and ease by soothing the nervous system and releasing deeply held tension.

Some common restorative poses are:

• Balasana (child’s pose): a resting posture which can be used between challenging asanas.
• Savasana (corpse pose): a reclining posture to slow down the heart rate, reduce fatigue, and deeply relax the body.
• Supta baddha konasana (reclining bound angle pose): a hip opening position which will improve circulation and stimulate abdominal organs. For full relaxation benefits, place bolsters or blankets beneath the outer thigh for support, if the inner thigh and groin stretch is too much.

Another restorative pose that I particularly enjoy practicing is viparita karani (legs up the wall pose), which elevates the legs above the head. It’s a treat for achy legs and tired feet, but the benefits don’t stop there. Relief for mild backaches is another one of its therapeutic applications. The pose is also well known for preventing varicose veins and stabilizing blood pressure.

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One of my favorite examples of meditational art is of the wrathful Buddhist deity, Chakrasamvara and his consort Vajravahar. The deities are part of the highest yoga tantric traditions.

Chakrasamvara tantra is frequently painted as a visual tool for transformative meditative practices according to Professor John C. Huntington in The Circle of Bliss: Buddhist Meditational Art.

Although it’s not feasible for me to go into depth about the iconography of Chakrasamvara within the scope of this blog, here is a cursory study of this visual tool used for meditation.

The 2 figures are surrounded by a sacred orange fire in an eternal embrace with Vajravahar’s legs tightly wrapped around Chakrasamvara’s waist in sexual union. The joining of the female and male entities is intended to show the blissful yoking of compassion and wisdom. Chakrasamvara’s right foot stands atop Kalaratri, the slayer of evil spirits. Crushed under his left foot is Bhairava who represents samsara or the repeated cycles of birth, misery, and death. A garland of 50 human heads hangs from his body depicting dozens of emotional barriers obliterated on the path to nirvana.

The four-headed, twelve-armed Chakrasamvara holds a specific object in each hand signifying an implement used in reaching spiritual truth and triumphing over obstacles to enlightenment.

Right hands:
1) The ghanta or bell for the divine primordial sound used to chase away demons.
2) The left-front foot of the elephant hide illustrating the end of delusions and ignorance.
3) The damaru, an hourglass-shaped drum typifying the sound that began and sustains the universe.
4) The vajra chopper or kartri cleaving away defects such as anger, envy, greed, pride, and ignorance.
5) The ax for cutting off birth and death at the roots.
6) The trident standing for the destruction of ignorance, desire, and aggression.

Left hands:
1) The vajra (thunderbolt) for the destruction of the ego.
2) The left-back foot of the blood-stained elephant hide embodying the cloak of ignorance.
3) The severed four-faced head of Brahma denoting victory over the temptation to become a god.
4) The vajra lasso binding beings to wisdom from life to life.
5) The skull cup filled with blood suggesting any discrimination towards existence and nonexistence has been detached.
6) The khatvanga staff indicative of the blissful thought of enlightenment.

Continued meditation on Chakrasamvara aids in overcoming the specific obstructions fixed in a self-centered consciousness to achieve the ultimate liberation from the desire manifested by this individual consciousness.

Additional resources: Yoga, Power, and Spirit

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Many yoga studios focus extensively on asana practice. Asanas help the body become strong, limber, and tone. Yet simply practicing the postures does not mean that you will achieve the same physique as a runway model. A balance of a healthy diet and a sufficient amount of cardiovascular exercise is still necessary.

Yoga is not just about physical development; the original purpose of yoga was to use the body and mind as a vehicle to follow a spiritual path to enlightenment. The yoga postures grew out of meditation. Performing asanas aid with the meditation practice by making it possible to sit comfortably for longer periods of time. Asanas are only one of the eight limbs of yoga. By learning to control the body, it becomes easier to control the mind through improved concentration and focus.

According to Richard Freeman, director of The Yoga Workshop in Boulder, a good yoga posture spontaneously induces a meditative state.

Additional resources: The Yoga Matrix: The Body as a Gateway to Freedom, Studio Talks: The Process of Yoga

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Chanting is intended to calm the body and mind. The vibration created by the sound joins together the voice, body, and mind. Through chanting, it is possible to filter out thoughts, sensations, or other sounds that interfere with the experience or seeking of stillness that lies deep within our being.

Honestly, I still struggle with chanting and feel a certain level of discomfort when chanting in a yoga class. The repetitive mantras are sung to create distinct vibrations in the body and mind. But I am not a good singer and can’t carry a tune to save my life. Perhaps I am overly concerned about doing it correctly, how my voice sounds, or if I am harmonizing well with the rest of the chanters. Chanting with my fellow yogis is still a source of anxiety for me.

Yet I intuitively know that because of this outward focus on my part, I am missing the point of chanting. This sound vibration is intended to harmonize the body and mind, thereby both expressing and creating an inner state of consciousness. Chanting is meant to sharpen the mind and senses to the higher source from which this sound originates. With continued practice, I hope to free my mind from the mental chatter and surrender to the vibrational sound that will lead me to the ultimate silence within and peace that I am seeking.

Extra
Here are a few respected chants believed to contain powerful healing and transformational energies:

• Om Mani Padme Hum (Hail to the Jewel in the Lotus)
• Om Namah Shivaya (I Bow to Shiva)
• Om Shanti Om (Peace to All)
• Hari Om Tatsat (Hari, the Lord, is Infinite Spirit – that is the Truth)

On November 7, 2003, UNESCO declared Vedic chants to be “Masterpieces of the Oral and Intangible Heritage of Humanity.”

Additional resources: Chants of a Lifetime, Following Sound into Silence, Yoga Chants, The Divine Name, Sound Relaxation


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Yogis don’t get angry, right? Maybe you think that a true yogi has transcended this base human emotion. Even if you have been practicing yoga for decades, it does not mean that you will never experience anger.
Anger is a natural human emotion stemming from frustration or resentment.

When you become angry the mind is sending warning signals to the body initiating the “fight or flight” response. Ideally, you want to wait out this biochemical surge until the anger has faded. Just start to breathe slowly and deeply. The breath unites the mind and body. In as much, the breath can have an incredible influence on your well-being. Short and choppy breathing will only fuel the anger. Slow and long, purposeful breaths will restore a sense of calm and tranquility to the physical and mental constitution.

Don’t sit with the anger in meditation, this will only intensify the feeling. Nor should you try to suppress the anger. Face the anger head on, don’t avoid it. Try to pinpoint why you are so upset, then, observe the
emotion in the body without engaging it. Remind yourself that it will pass. Practicing asanas while breathing deeply is another way to ride the anger out to the other side.

Losing self-control can be frightening and the body will likely tense up instinctively resisting the relaxation, just stick with it. Notice the physical effects of the anger on the body without judging or reacting until the anger subsides.

The key is how you express the anger that you are feeling. Instead of reacting impulsively, use the anger to affect a positive change. For example, if your anger is a response to an injustice such as seeing the abuse of a child, let this passionate feeling carry you to a point of action to right the situation. One constructive way to respond may be to contact the proper authorities to protect the child from further abuse.

Anger is part of being human, but when used properly it can set in motion powerful changes for the betterment of humanity.

Peace out!

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