I have always said, it is possible to tailor one’s yoga practice according to one’s age, ability, fitness levels and flexibility. Yoga can be as simple and as challenging as one wants it to be. The yogi can get progressively better in the sort of yoga aasans they do and can also increase the difficulty level of the aasans over time. The important thing is to do this gradually; by taking small, progressive steps. I will try to explain this using some yoga images from Pinterest to illustrate my point:
Always assume the correct position
As these photos of kapotasan or the pigeon pose demonstrate, it is vital that the position of the limbs be correct and properly placed. This aasan is an important way to open up and stretch the spine, open the groin area and stimulate the abdominal organs. A misalignment or improper positioning of the hips, leg, feet and shoulders may mean that you aren’t getting the requisite benefit of the pose. This could also lead to strain or injury in some cases.
Aim for small incremental gains
As I said, you can make your yoga practice progressively more difficult and challenging. You can improve strength, flexibility and range of motion while improving balance. However you cannot do this suddenly. You must aim to make gradual, step by step improvements and refinements to your yoga practice. As this series of pictures demonstrates, the viparita parivrtta surya yantrasana (inverted compass or super soldier pose) is an advanced pose and not easy at all. You can try to do it step by step making small but progressive improvements day after day.
Get a bit of help
The super soldier pose is obviously an advanced one and many of us may simply not be able to do it even after much effort. Don’t worry about this. We all have different physical abilities and limitations. If you’ve recently started yoga you may find that you encounter difficulties. So, to begin with, even the less complex aasans may be difficult. In that case, you can first try doing the easier version of the pose. So, if you cannot do the plank, try to use some sort of support to begin with. Slowly do away with the supporting implements and you may find that you’re able to do the pose without such support.
Use a wall, elastic bands or other implements to try to graduate to more difficult poses. If you find that you cannot manage without those aids, no problem, continue to use them. As I said, our fitness levels, age and even genetics do place certain limits upon our abilities; learn to work within those.
The idea is to try to perform the aasans in as correct a way as possible and to try something new and challenging when possible. You could join a yoga class so that you have an expert guiding you and hopefully preventing injury. The ultimate aim is to be fit and healthy in body and in mind; to try for this overall goal rather than try to do one or a few advanced aasans.