Body Alignment & RegressionS

When learning about regressions in a teacher training (YTT), we are taught to apply modifications in asana (yoga pose) practice to safely guide parts of the body to feel the targeted stretch without injury.

Learning regressions is refreshing to consider different alternatives when guiding students of different body types, skeletal variation and where they are in life as well as deepening a practice safely and gently. 

Here are two common examples of regressions that I’ve come to appreciate and has helped with a deeper stretch:

• Downward Facing Dog (Adho Mukha Svanasana) with bent knees 

  • For those who have tight calves, it may be initially difficult to press heels into the mat so the bent knee regression is a gentle way to get into the full straight leg stretch over time 

• Full forward fold (Uttanasana) with bent knees

  • When the lower back is tight, it will cause the spine to bend over forwards  in Uttanasana rather than folding from the hips. By bending the knees, the chest can touch the thighs and gradually stretch the lower back over time until both legs can straighten and hands can touch the mat

We were also given an in depth explanation on different body types, spine alignment and posture with a clear analysis on each student including myself. We learnt how to observe and identify the following:

• Feet placement 

  • Supination 

  • Pronation

  • Eversion

  • Inversion

• Knees

  • Hyperextension 

  • Knock knees

  • Bowl legs as a result of knees

• Mid-back

  • Flat back

  • C shape

  • Kyphosis

  • Scoliosis 

• Lower back

  • Lordosis 

All of the above provide possible causes of chronic aches or imbalance in parts of the body.