If Child’s Pose hurts your knees, roll up a towel and place it behind the crease of the knee.
If you have tight hamstrings in Downward Dog, you can bend your knees or widen your stance. If you have a back injury, place your hands on wall and make an “L” shape with your body. Forward flexion can be harmful when injured.
In Plank Pose you can put your knees on the floor to lessen the intensity. If it hurts your wrists, do not force your way through it.
Place your hand on a block in Triangle Pose if you cannot bring it to the floor.
When moving into Camel Pose, you can keep your hands on your hips if you are not ready to bring them to your heels.
COUNTER-INDICATIONS
For BACK INJURIES you should avoid forward bends. Safe stretches for the back include anything where you are lying on your back and can allow the floor to support your spine.
Twists are NOT appropriate for pregnant women or if you have a back injury.
OTHER TIPS
If you are having trouble sleeping, try Savasana with your legs going up the wall.
For tight knees, lay on your back and do reclining pigeon.
Usually, if your back is seized up, it is due to the front of the body tightening. Try stretching the hips with a lunge.
RECOMMENDATIONS
Yin Yoga with Paul Grilley is great if you need deep stretches instead of Flow or Hot Yoga.
Dr. Larry Payne has a great DVD. See his site for more details on yoga for injuries.