One Pose Fits All (the Tardis theory)

Growing up in England, the series “Dr Who” was frequently on TV and I was fascinated by the Tardis. I loved how what appeared to be a simple phone box on the outside contained endless possibilities for adventure on the inside. It dawned on me recently that our yoga poses are much like the Tardis - deceptively simple to look at, but once you step inside, you can tap into a whole world of potential.

Ever since I began teaching over twenty years ago, I have loved the challenge of figuring out how to modify the yoga practice so that every body can access the amazing benefits and no Yoga Lovely is left behind. I have taught students with a wide range of health issues, from MS to Parkinson’s to broken limbs. I have always delighted in saying, “This is not a case of ‘one pose fits all’. This is about finding the right pose to fit YOU.” 

A few weeks ago, I was explaining the many different ways to modify Triangle pose to a group of my students and I suddenly remembered the Tardis. As I demonstrated all of the ways that Triangle can be adapted to suit a wide range of bodies, I found myself saying, “There is room in here for all of us, lovelies!” And the next thing to pop into my mind was, “One pose does fit all!”

Of course, it all depends on how you look at it. In a world of individual bodies, there is no such thing as a single “yoga pose”. There are specific guidelines for each pose that help us maximize the benefits and keep our bodies safe, but there are as many variations of each pose as there are bodies. In other words, yoga is not about all of us trying to fit into one version of Triangle. It is about learning how to integrate the instructions into your body and modifying Triangle pose to suit YOU. As I always say, “Modify the pose to fit your body, not the other way around.”

So, how do we unlock the door to the Tardis? There are three parts to the combination code:

1. Prop yourself up. There is a common misperception that props are in some way “cheating” or taking it easy. While it is true that props can help us access wonderful gentle alternatives in any pose, they also allow us to deepen our poses. If you have ever tried to step into a high lunge without holding a chair and then tried it with the support of a chair, you will know what I mean! Without a chair, we tend to feel wobbly and worried about balance. This limits how far apart we can position our feet. By holding onto the back of a chair (see photo), we feel more stable so we can step our back leg further back and enjoy a deeper stretch in our hips. 

“That’s all very well,” you might say. “But in order to gain access to the Tardis, must we first spend money on a bunch of props and acquire more clutter?” The answer is no, thank goodness no. At the YLC, we use two foam yoga blocks in all of our classes to access lots of fun variations. They are affordable, they don’t take up much space and you won't regret buying them, I promise! (Just make sure they are 4 x 6 x 9.) Beyond that, all of the props we use can be found in your home… or your hotel room if you are on the road!

We use a strap to help us access leg and shoulder stretches. This can be a yoga strap or it can be a belt, a scarf, a towel, a dog leash - anything with two ends. We use a folded blanket to pad our knees and get more comfortable on the floor. This can be a fancy yoga blanket, but it can also be any old blanket, a large bath towel or even a couch cushion. In our fabulous Chair Yoga classes, we pull up a chair - any upright chair with a back - and use it to dazzling effect. You will be amazed by how many fun and effective ways you can use a chair to safely exercise your whole body. 

The important thing to remember is that props are not about “cheating”. They are essential tools that unlock the door to the Tardis and make the infinite possibilities of yoga accessible to everyone.

2. Align yourself. Good alignment is the second part of the combination code that will open the door to the Tardis. Remember that good alignment does not mean "perfect form”. Good alignment is about adjusting your body in any given pose to find the most beneficial version of that pose for you in THIS moment. 

One way to think about good alignment is “negotiables” and “non-negotiables”. For example, in a high lunge, the front knee is stacked over your ankle to keep your front knee safe. This is something we can all benefit from and, as such, it is a non-negotiable. The negotiable? How far you step your back leg back. You can make your lunge pose as deep or as gentle as you need, simply by adjusting the position of your back foot. 

“So which way to the Tardis?” you ask. To which I respond, “The negotiables!” If you tune in and listen to your body, you can practice good alignment and then adjust each pose to find the right amount of challenge for you. This, in turn, will give you the maximum benefits and maximum safety in any pose. Yoga isn’t about competing with others or even with the poses you did last week. It’s about being present in your body and honoring where you are right now. 

This leads us to the third and final part of the combination code that will unlock that magical door into the Tardis…

3. Accept where you are today. Every day is different. Some days, the poses feel great. Our breath is flowing, the light bulbs are twinkling on in our bodies and we swear we will never miss another class again. On other days, we have to drag our bums to our mats and it feels like we’re walking through quicksand. All of this is normal and part of the ebb and flow of life. 

The beauty of a well modified yoga practice is that it meets you right where you are. No matter what you bring with you to your mat - a dragging bum or a pep in your step! - all of your moods and needs can be catered to. All you have to do is show up.

So, if you have been wanting to establish a regular yoga practice but don’t know where to start, consider joining us at the Yoga Lovelies Club. Hop aboard and enjoy a ride in the Tardis. There is room for you in here, I promise! You will learn how to prop yourself up, align yourself correctly and honor your natural limits. And once you do that, the keys to the Tardis will be yours!