CHECKLIST of COMMON CURVY POSE ISSUES ! ! Checklist of Common Curvy Pose

CURVY YOGA EXPLORATION

CHECKLIST OF COMMON CURVY POSE ISSUES ! ! Checklist of Common Curvy Pose

Issues (+ How to Address Them)

The intention of this document is to give you a quick go-to checklist. Other documents in this course go into more depth on these issues. I’ve only included poses here that get curvy students a particular challenge. The languaging column is intended to give you examples – please do make it your own as you become more comfortable with it!

Pose Name Issue Languaging

Seated Poses

Janu Sirsasana Belly compression (Once they’re in position): “If your (Seated One-legged belly feels compressed in forward Forward Bend) bends, tuck your belly skin toward your pelvis before folding forward.”

Marichyasana (Bent Belly/boob smush (arm “If your belly and/or boobs prevent Knee Twist) won’t come to outside you from getting your arm to the of leg) outside of your leg, try this instead: with R knee bent, bring your R arm behind you on the ground. Wrap your L hand around your R knee & twist. This gives your body space to actually twist & not just feel uncomfortable.”

Virasana (Hero) Sometimes no matter Ask them to use a block. This is the how open they are, same as anyone who can’t come down, curvy people won’t be but I wanted to explain an additional able to bring their reason why this might be happening bum to the ground for curvy folks because the height of their thighs/calves is too high

© Curvy Yoga www.CurvyYoga.com 1 ! ! Paschimottanasana Belly compression “If your belly skin inhibits your (Seated Forward movement in this pose, bring your Bend) hands to either side of your lower belly. Tuck the skin down toward your pelvis & then fold forward.”

Standing Poses

Utkatasana (Chair) Misalignment if feet When coming into the pose, ask aren’t wide enough students to “step their feet a comfortable distance apart”

Adho Mukha (1) Misalignment if (1) See Utkatasana instruction & (2) Svanasana (Down feet aren’t wide “If your boobs are strangling you, your Dog) enough & (2) Possible neck is probably wonky. Try gently boob strangulation tucking your chin towards your chest. I know it seems counterintuitive, but it actually gives your neck room to relax.”

Garudasana (Eagle) (1) Thigh skin (1) You don’t have to make this one prevents legs from about the thigh skin. You can offer crossing fully & (2) everyone the option to simply hook Boobs prevent arms their foot around their calf (or even from wrapping do their legs in Vrksasana) & (2) “If your arms don’t go like this, try giving yourself a hug instead. Bring your L hand to your R shoulder & vice versa. This will give you a similar shoulder opening, which is what we’re really going for.”

Utthita Crunching/compressing “As you bring your arm to your thigh Parsvakonasana (Side where the belly meets or to the block, take a moment and Angle) the bent leg thigh tuck your lower belly skin towards your pelvis. This will give you more spaciousness in the pose.”

© Curvy Yoga www.CurvyYoga.com 2 ! ! Malasana (Squat) Not enough space to “Step your feet a comfortable distance come down if feet apart. As you come down, if you have aren’t wide enough to turn your feet out to make room, you can; just make sure your knees and toes are pointing in the same direction.”

Low Lunge Belly/boob “Some people feel more comfortable compression if foot is with a wider stance here. If that’s you, between hands try stepping your foot behind or outside your hand to make a little more room and get into the opening.”

Parsvottanasana Belly/boob There are a couple ways to alleviate (Intense Side compression if not this: (1) Ask students to place their Stretch) accounted for hands on blocks on either side of their foot & (2) “As you fold forward, tuck your belly skin towards your pelvis so you can more fully access the hamstring opening.”

Tadasana (Mountain) Discomfort/knee risk if To begin the pose: “Step your feet a feet aren’t wide comfortable distance apart.” enough

Uttanasana (Standing Belly compression Two things help here: (1) Beginning Forward Bend) with the feet wider apart, even mat width & (2) “As you fold forward, bring your hands to either side of your belly. Keep your hands here, slightly lifting the belly, as you fold forward. Once you come down, release your hands.”

Virabhadrasana I Feeling of instability if To begin pose, “Step your feet a (Warrior 1) feet aren’t wide comfortable distance apart.” enough apart

Setu Bandha Possible boob “If your boobs make you feel like Sarvangasana suffocation you’re being strangled and/or unsure if (Bridge) you can breathe, try coming out, strapping them & going back in.” Demonstrate the strap.

Bhujangasana Thigh smush (Note: Before coming up, ask students to (Cobra) this also applies for “Tuck your toes and walk your feet Sphinx & Urdvha back an inch or two to lengthen your Mukha Svanasana—Up legs and make space for your belly & Dog) thighs.”

Salabhasana (Locust) (1) Thigh smush & (2) (1) See instructions for Bhujangasana & Difficulty bringing (2) Give students the option to rest head down to rest their head in their arms. This will allow because boobs lift them to rest their head on level with chest up too high their chest.

Eka Pada (1) Size of hips/thighs (1) Blanket/block under hip & (2) “As Rajakapotasana prevents hip from you fold forward, tuck your belly (Pigeon) coming to ground, towards your pelvis to make space. regardless of hip You might also like to move it to the openness & (2) side a bit – away from the bent knee.” Belly/boob compression when folding forward

Restoratives

Savasana Lower back discomfort There are a few different ways to say because hips/butt are this. You might try a couple b/c people preventing back from will hear this in different ways: (1) If lying down you feel uncomfortable with your legs extended, keep your knees bent with feet flat on the floor. (2) With knees bent, gently lift your hips up. While here, tuck your tailbone very slightly & then lower down; this lengthens your

© Curvy Yoga www.CurvyYoga.com 4 ! ! spine. (3) Tuck your chin gently towards your chest to lengthen your neck if it feels too short. (4) Place a blanket under your head to encourage your chin to gently come towards your chest.