Child's Pose
Grab a blanket or bolster for hip and lower back discomfort. "Place a bolster or stacked blankets lengthwise on your mat," he suggests. "As you lower yourself to the floor, rest your torso on the bolster or blankets."
Thread the Needle
Yoga blocks may relieve knee pain. "Try squeezing a yoga block between your thighs for better alignment," Jain adds. "You can also place a block beneath your shoulder for more support."
Cobra
If you experience lower back stiffness, Jain suggests keeping your forearms on the floor and raising halfway if your palms are too much.
Upward Facing Dog
If you have lower back or arm discomfort and can't elevate your body off the floor, Jain advises raising halfway or placing a towel, blanket, or yoga mat under your thighs for support.
Puppy
Maintain a high hip position for 30 seconds or longer. For support, Jain advises stacking blankets under your forearms if you have shoulder or back stiffness and cannot descend fully into this position.
Downward Facing Dog
To prevent hurting your hamstrings and lower back, Jain recommends lifting your heels and lightly bending your knees. A wrapped towel, blanket, or yoga mat helps stabilize your heels.
Chair Pose
This posture causes knee discomfort or wobbling, Jain advises practicing it against a wall. "Stand about a foot s length from the wall, and as you sit into the pose, rest your backside against the wall," advises she.
High Lunge
Stand front of mat with feet under hips and arms at sides. Fold forward, lay fingertips on floor, and step left foot back so right knee bends 90 degrees.Hold the posture for 30+ seconds.