Yoga Pose Adaptations: Unlock the Hidden Potential of Familiar Poses
Many of us learned how to do each yoga pose in a very particular way: the legs go here, the arms go there, we hold it for a few breaths and move on to the next pose.
This works great at the beginning, but after a while it stops serving us. Maybe the classical form of the pose doesn’t do it for you because your shoulders are tight, or maybe you cannot be on your knees because of a previous injury. We need options that still deliver the same benefit the pose is meant to give us. And if we teach yoga, we need to be able to give our students pose options, so that they feel comfortable, supported, and included in the yoga class no matter what challenges they are dealing with, and get the same benefits as everybody else. If we work therapeutically, with students who face a variety of limitations, we need enough versions of each pose to keep the practice safe without giving up its effectiveness. This is why we adapt the classical form of postures to make them accessible to different students.
However, accessibility is only one reason to modify the form of the pose. We can also change the shape of the pose slightly by repositioning the arms or legs to alter the entire effect of the pose, or to target a specific body area. Some poses, Warrior 1 for example, have 10–15 different versions without any additional props, and each version works a different part of the body. You can also use different versions of simpler poses to prepare for more difficult ones efficiently, or to manifest an idea when you are creating an integrative practice with a specific theme. Pose adaptation is one of the most underutilized and most effective tools we have for achieving very specific structural, energetic, and mental-emotional effects in our yoga practice.
Yoga Pose Adaptations: Unlock the Hidden Potential of Familiar Poses
This webinar series shows you how to get more out of the poses you already know. It is based on a simple premise: yoga poses are tools, and we can use these tools for our own purposes, so that our practices become more precise, more effective, and more purposeful.
We discuss what pose adaptations are, why we need them, and how we can use them. We explore three main strategies for choosing pose adaptations and how to apply them to create practices that serve your own or your students’ unique needs.
The series consists of two one-hour webinars, a comprehensive 175-page reference e-book, and twelve sample practices that illustrate different ways to use pose adaptations. You will come away with a deeper understanding of what pose adaptations are and how to use them, plus a large collection of adaptations for yoga poses.
In the reference e-book, we cover 35 common yoga poses, defining the purpose of each pose, the basic points of body positioning that keep it safe, what can be changed in a pose, and what each change actually does for the body.
THIS SERIES IS FOR YOU IF YOU:
– Have been practicing or teaching the same poses the same way for years and want to see what else is in them
– Are looking to deepen your understanding of how subtle variations change the effect of a pose
– Want to make your yoga practices more inclusive and accessible to students of all ages and body types
– Wish to target specific body areas more precisely in your sequencing
– Want to build more creative, theme-based practices using pose adaptations
– Are ready to move beyond preset pose shapes and start using poses as versatile tools
WHAT WILL YOU LEARN?
WEBINAR 1
How to adapt yoga poses for different bodies, situations, and goals
We explore what makes pose adaptations so powerful. You will learn what superposes and near-supers are, and how to select specific pose variations to adapt the pose to the student’s limitations. We then examine how variations of the same pose can target completely different parts of the body, and demonstrate how to build an entire practice from different versions of a single pose. By the end you will be able to look at a familiar pose and see ten or more versions hiding inside it.
WEBINAR 2
Three main strategies for choosing pose adaptations
In this webinar we move into the practical application of the three strategies that guide the choice of a pose adaptation: accommodating the student, manifesting your intention for the practice, and getting the most out of the adaptation movement itself. We illustrate each one with extensive examples, including 18 versions of Warrior 1 and 15 versions of Bridge pose.
Reference e-book (175-pages)
The webinars teach the reasoning and give you examples. The e-book is what you can keep handy and go back to when you are planning your next yoga practice or wondering what to do about a student who complains about neck tension.
Part 1 covers the theory behind adaptations: what yoga poses are actually for, which alignment points are important, why we repeat a pose before we hold it, how fascia responds to the way we habitually move, and the six main ways we can adapt any yoga pose.
Part 2 is the working reference. It features thirty-five pose chapters, and each chapter includes the key alignment points of the pose, why we do it, how to do it, how to bring the pose to life with your breath, and an extensive collection of pose adaptations. Every adaptation is represented by an image, a name, and a short description of what it is and what it is used for. At the top of the list, there is a link and a QR code that lead to a webpage with videos of the same pose adaptations.
What do we do in this series?
Explore Extensive Pose Variations
We dive deep into the vast repertoire of variations within familiar yoga poses, moving far beyond the classical forms you may already know. By examining poses like Warrior 1, Cobra, and Triangle through multiple lenses, we uncover how slight shifts in arm or leg positioning can create entirely different experiences. This exploration reveals that each pose is not a single shape but a family of related postures, each with unique benefits and applications.
Target Specific Body Areas
We learn how to select and sequence specific pose variations to address particular structural needs, whether it’s releasing tension in the neck and shoulders or building strength in the legs and core. Instead of hoping a general pose will work, we use precise adaptations to “dial in” the exact area we want to influence, making our practices more efficient and effective.
Build Progressive Sequences
We master the art of creating intelligent progressions that guide students from simpler to more challenging versions of a pose, building strength, awareness, and confidence along the way. By carefully layering adaptations, we can help students gradually approach more complex postures instead of forcing their bodies into shapes they aren’t ready for. This strategic sequencing transforms a yoga practice into a meaningful journey of growth and self-discovery.
Create Theme-Based Practices
We explore how to use pose adaptations to manifest a central idea or principle throughout an entire class, weaving a cohesive thread that connects every element of the practice. By choosing variations that all reflect a specific theme—such as receptivity, heart opening, or grounding—we create an integrative experience that links the body, physiology, and mind on a deeper level. This approach gives our practices a clear narrative and makes them unified and purposeful.
Make Yoga Accessible for All Bodies
We develop the skills and confidence to adapt the practices to our own needs and offer meaningful alternatives to our students, regardless of their age, ability, or limitations. By understanding the principles behind adaptation, we can provide truly inclusive options that allow everyone to experience the benefits of every pose.
YOGA POSE ADAPTATIONS: UNLOCK THE HIDDEN POTENTIAL OF FAMILIAR POSES
Here is what you get:
TWO WEBINARS
WEBINAR 1. How to adapt yoga poses for different bodies, situations, and goals
WEBINAR 2. Three main strategies for choosing pose adaptations
175-PAGE REFERENCE E-BOOK
A guide that covers the theory and extensive overview of 35 common yoga poses, defining the purpose of each pose, the basic points of body positioning that keep it safe, what can be changed in a pose, and what each change actually does for the body.
DEMONSTRATION PRACTICE VIDEO
40-minute exploratory yoga practice that will show you how to utilize a specific arm sweeping motion in several different poses to relieve tension in the neck and shoulders. It will help you understand how to build a yoga practice using adaptation as a theme.
11 OTHER PRACTICES
These additional practices illustrate different ways to use pose adaptations to affect specific areas of the body, as well as our energy, physiology, and mental state.
ABOUT THE TEACHER
Hi there! My name is Olga Kabel. I’ve been practicing and teaching yoga for over two decades. Over this period of time, as yoga had carried me over life’s peaks and valleys, I came to realize that yoga to me is not about achieving a particular physique, but more about how I handle life’s challenges, big and small, that get thrown my way. It is also about finding joy and contentment in everyday moments. To me, yoga is not just a thing to do, but a place to be—it’s a state of feeling more centered, more awake, and more aware of my experiences. This is why I practice yoga, and this is how I teach it. This is why I’ve made yoga both my profession and a way of life.
I don’t want you to miss out on the full potential of what yoga has to offer. Regular yoga practice has the power to transform any area of your life for the better. One thing that’s always fascinated me about yoga is its ability to affect change. We all know change is inevitable—our bodies and our lives go through it every single day. We cannot stop change (no matter how hard we try), but through our yoga practice, we can affect the direction of change. This redirection doesn’t need to be dramatic—even the slightest one will set you on an entirely new course. And this can show up in any area of your life, whether it’s your health, your work, your relationships, or your experiences of joy and contentment.
