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I spent a number of years pondering that yoga wasn’t for tall people.

At just below 6′ 6″ tall, I couldn’t even touch my hands to my knees in Standing Forward Bend after I took my first yoga class. Flexibility is something many tall people aren’t accustomed to experiencing of their bodies. I’m pretty certain that my hamstrings are tighter than those of most humans. Also, many tall people are likely to suffer from tension, strain, and pain within the lower back and neck because we’re consistently hunching forward and searching down—due to our vantage and, when you’re like me, since you’re self-conscious about taking over greater than your share of space on the planet.

All of that could make it confusing and time-consuming to search out secure alignment in yoga poses, especially whenever you’re attempting to sustain with a vinyasa class. That’s to say nothing of that moment of awkwardness whenever you walk into an already packed studio and seek for space to unroll your extra-long mat or when your wingspan is broader than that of most students around you and you are feeling such as you’re at all times in the best way, even whenever you’re not.

It wasn’t until I started to practice yoga at home through the forced solitude of the pandemic that I began to grasp my mistake. I had tried to run before I could walk. Relatively than continuing with online vinyasa classes meant for skilled students, I began in the beginning. I took the time to explore each pose and find adjustments that felt okay in my body. And, in my very own space and time, I got here to grasp that poses look different in every one—and that’s okay.

Now that I teach yoga, I find that a number of my classes are likely to attract those that, like me, fit on the taller end of the spectrum. I can assist them adapt the varied poses to their bodies, even after they’re not quite certain they wish to be in their very own bodies on a yoga mat.

The poses can feel particularly difficult at first, especially when you’re tight in your hamstrings, hips, and shoulders. Be patient. With time, you’ll start to search out extra space in your spine, opening in your shoulders, and confidence in your body—and never just whenever you’re practicing yoga.

9 Yoga Poses for Tall People

Whether you’re recent to yoga or not, the next approaches to common yoga poses for tall people can allow you to higher address your needs, especially when you’re taller than 6’2″. You just need to regulate your relationship to your practice, in your body and your mind.

(Photo: Andrew J. Stillman)

1. Triangle Pose

This pose stretches the hamstrings and the muscles of your inner thighs while stretching your chest and shoulders. Any variation of Triangle can allow you to counteract constant hunching.

Easy methods to: Begin in Warrior 2 along with your right foot forward and your left leg back along with your chest facing the left long side of the mat and arms in a T position. Inhale as you reach your right arm forward and bump your left hip back, after which exhale as you lean over your right thigh and convey your right hand either to a block, your right thigh or shin, or the mat. Extend your left arm straight above to stack your shoulders or take a bind (see side body stretch below).

To reduce the strain in your lower or front leg:  Step your left leg further back to assist find some opening in your hips.

To extend the stretch in your side body:  Bring your left arm alongside your ear, or stretch your chest and shoulder by finding a half bind along with your left arm by bending your elbow and reaching it behind your back.

To extend the stretch in your chest and shoulders:  Bring your right hand higher up your leg to make that broadening easier.

To extend the stretch along the back of your front leg:  Lower your right hand closer to your right foot. But take note when you begin to strain and collapse in your shoulders simply to lower your hand.

(Photo: Andrew J. Stillman)

2. Pyramid Pose

Because the main target of this hamstring stretch is on one leg at a time, your body can open in a slower, more controlled manner. Taking blocks beneath your hands lessens the intensity of the stretch and makes respiratory into the pose much easier.

Easy methods to: Set your legs up such as you’re going into Triangle Pose along with your right foot forward but shorten your stance and square your hips toward the front of the mat, as when you’re going into Warrior 1 Pose. Inhale to lift your arms alongside your ears and lengthen your spine, after which exhale as you fold forward over your right thigh into Pyramid Pose. Place your hands in your front leg or on blocks. Maintain a microbend in your right knee to avoid hyperextension. Work to maintain your hips in keeping with one another by actively drawing your right hip toward the wall behind you.

To extend the stretch across your chest and front of your shoulders: Interlace your fingers behind your back and convey your hands toward the ceiling.

To reduce the balancing component of the pose: Be at liberty to drop your back knee to the mat when you need much more support and practice Half Splits.

(Photo: Andrew J. Stillman)

3. Standing Splits

This pose strengthens your balance and your hip abductors, which may allow you to construct strength in your legs and lower back. This can be a very good pose to practice before eventually coming into Warrior 3 Pose.

Easy methods to: Start in a lunge along with your right foot forward, your left leg prolonged straight behind you, and your hands resting on blocks framing your right foot. Bring your gaze down and in front of your right foot. Move your hands and blocks 8 inches or so in front of your foot as you inhale and lift your left leg as you straighten your right leg.

To accentuate the balancing component: Practice coming into your fingertips and lifting one hand at a time to your chest before eventually finding prayer hands.

To accentuate the strengthening: You may add some strengthening in your glutes with this pose by exploring  Shiva Squats. Exhale as you bend your right knee and convey your left knee behind your right calf, then inhale to straighten your right tleg Having longer legs is a bonus in these squats, so use them to your profit!

(Photo: Andrew J. Stillman)

4. Standing Forward Bend With Hands Beneath Feet

Tall people especially can struggle with hamstring strength and suppleness. This intense pose lets you steadily increase the intensity of the stretch along the back of your legs and your lower back. The bottom is way further away whenever you’re tall, but when you keep practicing, you’ll get there.

Easy methods to: Begin in a Standing Forward Bend. Inhale right into a halfway lift, after which exhale as you release your chest toward your thighs and convey your hands, palms up, underneath your feet.

To reduce the intensity in your hamstrings:  At first, you could have to maintain a deep bend in your knees, which is able to add a burn in your quads and potentially make this pose tougher to carry.

(Photo: Andrew J. Stillman)

5. Chair Pose

That is an awesome posture for strengthening your legs, but in addition one which can allow you to find opening and expansion in your chest and shoulders.

Easy methods to: Begin in a Standing Forward Bend. Inhale right into a halfway lift, then exhale back right into a Forward Bend. Inhale to search out a Chair Pose by bending your knees, taking a squat, and lifting your arms alongside your ears and spiraling your biceps and pinkies toward one another. Keep your weight heavy behind your heels, sink into your hips, and squeeze your glutes to assist yourself find that activation.

To reduce the intensity in your lower back or knees:  Bring your feet hip-distance apart to assist support your lower body.

To reduce the intensity in your shoulders: Extend your arms straight in front of you and keep your palms facing down. Or you’ll be able to bring your hands to prayer at your heart center and let your shoulders rest completely. This may alleviate any lower back pain you could experience even after widening your stance.

(Photo: Andrew J. Stillman)

6. Revolved Dancer Pose

That is an awesome yoga pose for tall people to challenge their balance and stretch your chest and shoulders, while fooling around in a balancing twist.

Easy methods to: Begin in a Mountain Pose. Inhale to bring your arms alongside your ears and lengthen your spine, then exhale right into a Standing Forward Bend. Inhale and bend your right knee and convey your heel toward your sit bone as you begin to face. Exhale as you drop your left hand behind your back and catch hold of your right foot. Take a moment to attract your right knee toward your center to avoid flaring it out to the side. Inhale to stretch your right arm higher, after which exhale right into a Revolved Dancer Pose by gently tilting forward to any degree. Discover a spot to your drishti (your gaze) to allow you to bring the main target a bit of more inward. Inhale as come upright, release your grip, and slowly exhale into your Standing Forward Bend.

To reduce the intensity in your lower back:  Maintain a slight contraction in your right glute as you kick your right leg a bit of higher so that you’re kind to your lower back.

(Photo: Andrew J. Stillman)

7. Squat

Tight hip muscles often end in overcompensation by your lower back, which increases your risk of tightness, soreness, and injury. This pose helps open and strengthen your hips in addition to stretching out along your heels and inner thighs.

Easy methods to: Begin standing along with your legs just a bit of wider than hip-distance apart. Turn your heels in, toes out, and bend your knees to squat your hips all the best way toward the ground.

To reduce the intensity in your hips:  Place a block or two under your sit bones when you need additional support.

To reduce the intensity in your calves:  When you’re newer to this pose, it’s also likely you’ll have a tough time keeping your heels on the bottom. You may partially roll your mat or bring a blanket or pillow under your feet if it’s uncomfortable. Otherwise, your body will open up over time and also you’ll mentally high-five yourself whenever you notice far you’ve come.

While that is a very good posture to mess around with Crow, it’s also an awesome place to explore in some more shoulder opening by fooling around with some arm binds. Half bind your left arm behind your back as you wrap your right arm around your right knee. You should utilize a strap if you’ve a tough time binding your hands but still wish to explore. Try it out on each side after which return to stillness.

(Photo: Andrew J. Stillman)

8. Wide-Angled Seated Forward Bend

This was, and doubtless still is, among the many hardest poses for my tall body to adapt to. I hardly noticed the progress along the best way, but now catch myself shocked after I’m holding onto my toes here. The practice of yoga invites us to consistently meet our minds and our bodies where we’re, which is uncomfortable and rewarding all the identical. This pose helps open your hips, lower back, inner thighs, and hamstrings.

Easy methods to: Begin in a seated position along with your legs prolonged straight in front of you. Widen your legs any amount that’s comfortable. Keep your mind focused on your individual body and don’t worry about how it’d look in anybody else’s; you don’t must be in sidee splits here. In time, you’ll be able to bring your legs wider apart, but for now, take the chance to easily meet your body where it’s and explore. Inhale to bring your arms  overhead to elongate your spine, then exhale to fold forward right into a Wide-Angled Seated Forward Bend.

In case your outer hips are especially tight otherwise you’re having a tough time folding forward, don’t be afraid to change. To assist find the needed hinge out of your hips, be happy to take a seat on a block, bend your knees, or possibly wrap a strap around your feet to assist pull yourself closer to your feet. Keep your hip points shining forward to be gentle to your lower back, and be kind to yourself within the words you select as you explore along your journey.

(Photo: Andrew J. Stillman)

9. Savasana (Corpse Pose)

Once you’re ready, release onto your back for Savasana.

Easy methods to: Take up as much space as possible here because that is the final word pose to sink into your unique body. Corpse Pose represents a time to release something that not serves you and reawaken as a new edition of you.

Chances are you’ll experience some tension in your lower back, which will be eased by placing a pillow or a blanket under your sacrum for support. Allow yourself to chill out and let your body absorb all the opening and strength it’s created throughout this practice.

Chances are you’ll wish to use this final space after as a time to reflect on your home on the planet of yoga. It could feel prefer it’s not designed for you, or that you simply don’t fit when you can’t be in a certain mold, or that you simply’re consistently in the best way. You’re not. You’re right where you must be, in the precise body you’re meant to be in, and also you deserve this practice just as much as anybody else.