Exercise Modifications & Progressions Flashcards

A student with osteoporosis wants to practice yoga. Which category of poses should be avoided or modified with the greatest caution?

Answer: Deep spinal flexion poses such as full forward folds with rounding

Deep spinal flexion places compressive and shear forces on vertebrae that are already at risk for fracture in individuals with osteoporosis.

When teaching Chair Pose (Utkatasana) to a student with knee pain, which modification most reduces knee joint stress?

Answer: Reduce the depth of the squat so thighs are above parallel

Reducing squat depth keeps the knee angle wider, significantly decreasing the compressive and shear forces on the knee joint.

Which of the following represents a regression (easier modification) of Crow Pose (Bakasana) for a beginner?

Answer: Both A and C are valid regressions

Raising the feet on a block and lifting one foot at a time both reduce the balance demand and build the arm strength needed for full Crow Pose.

A student reports lower back discomfort during Bridge Pose (Setu Bandhasana). Which cue is most likely to relieve the issue?

Answer: Walk the feet closer to the hips and engage the glutes and hamstrings more actively

Feet too far from the hips cause the hamstrings to disengage, shifting the work into the lumbar extensors and creating back compression.

How should a yoga instructor progress a student's headstand (Sirsasana) practice safely?

Answer: Dolphin Pose → headstand with wall support → free-standing headstand

Dolphin builds the necessary shoulder and core strength; wall support then allows the student to experience the full inversion with safety before going freestanding.

Which modification best accommodates a student with limited shoulder flexion who cannot raise arms overhead in Warrior I?

Answer: Keep hands on hips or place them on a wall for support, focusing on the lower-body alignment

Keeping hands on hips removes the shoulder demand while preserving the hip, leg, and spinal alignment benefits of the pose.

When is a spotter most appropriate during a yoga class?

Answer: When a student is attempting an inversion or arm balance for the first time near a wall

First-time inversions and arm balances carry real fall risk, making a spotter or wall support essential for safe exploration of these poses.