Exercise Modifications & Progressions Flashcards

Which modification is most appropriate for a student experiencing SI joint (sacroiliac joint) dysfunction during Pigeon Pose?

Answer: Use Reclined (Supine) Pigeon (Figure-Four stretch) to unload the SI joint while still targeting the hip

Supine Pigeon keeps the pelvis on the floor and reduces the uneven loading of the SI joint that can occur in the ground variation.

How does adding a strap in Paschimottanasana (Seated Forward Bend) modify the pose for a student with tight hamstrings?

Answer: It allows the student to maintain a lengthened spine by looping the strap around the feet instead of rounding to reach them

A strap around the feet lets the arms work without the spine compensating by rounding, preserving the integrity of a long-spine forward fold.

A student can hold Plank Pose for 20 seconds. Which is the most appropriate next progression?

Answer: Increase hold time to 30–45 seconds before adding complexity such as shoulder taps or leg lifts

Building hold duration first ensures adequate endurance and stability before adding dynamic challenges that increase demand on coordination and strength.

Which cue best helps a student avoid sinking into the lower back during Cobra Pose (Bhujangasana)?

Answer: Press the tops of the feet and pubic bone into the mat and engage the lower abdominals lightly

Grounding the pelvis and lightly engaging the lower abdominals provides anterior support that prevents excessive lumbar compression during the backbend.

For a student with hypertension, which type of pranayama should be approached with caution or avoided?

Answer: Kapalabhati (skull-shining breath) and breath retention (Kumbhaka) due to their stimulating and pressure-raising effects

Forceful and rapid breathing techniques and prolonged breath retention can transiently raise blood pressure, making them contraindicated for those with hypertension.

A student wants to deepen their Lizard Pose (Utthan Pristhasana) practice. Which progression is most appropriate before attempting the forearm variation?

Answer: Work on keeping the front knee stacked over the ankle with the hips level before lowering to the forearms

Achieving proper alignment with knee over ankle and level hips ensures the student has the necessary mobility and stability to safely go deeper.

Which of the following best describes the principle of 'meet the student where they are' in the context of yoga modifications?

Answer: Offer variations that match each student's current range of motion, strength, and experience rather than imposing a standard expression of the pose

Effective modification is proactive and individualized, honoring each student's body today rather than projecting an ideal final pose onto them.