Experiencing an injury, ailment, temporary pain, or limited mobility can be frustrating – especially when you love yoga.
I should know!
A couple of years ago, I ruptured my right knee meniscus. I was not only in a lot of pain for a few days, but was surprised how, despite my long-term yoga practice, I started to wonder if I’d be able to practice again – let alone teach. Fortunately, once I had a few days to understand what was going on with my body, I was reminded how yoga is very much about adapting, modifying, and a constant new beginning (regardless of physical ability). In that moment, I began a journey towards a whole new way of practicing.
Within a couple of weeks post-surgery, I returned to practice and to teach. I adjusted the postures to my needs, and how I did this evolved as I became stronger, my mobility improved, and the scar tissue dissolved. It helps that I am an experienced yoga teacher, so I know what is needed. Therefore, I highly recommend sharing with your teacher what you are going through. Ask for help and suggestions on how to modify and adapt. Even better, book a session with your teacher to learn modifications of the foundational postures to suit your needs so you can also practice when in group classes.
If you find yourself in a similar situation, I understand and know you might be experiencing uncertainty, perhaps even considering stopping practice altogether. Most likely you might need (as per your medical advice) initial rest, yet hear me out and don’t throw in the towel yet. Yoga is a great body, mind, and spirit companion as you begin the healing process back to movement, mobility, and strength. You just need to know how to approach it from a perspective of modification and adaptation.
Below are a few general suggestions for how you can still practice and feel better while healing:
- Modify and adapt – Basic yoga postures are the foundation for a yoga asana (posture) practice. You might be surprised to learn that all postures can be adapted to your needs, whether due to injury, decreased mobility, or learning to do yoga with certain ailments such as osteoporosis, arthritis, or chronic pain. Yoga can be an instrumental support through the different stages of your practice as your body changes through time.
- Use props – Props play an essential role in any asana practice. They are especially beneficial while healing and regaining strength after injury. Props such as yoga blocks, straps, blankets, chairs, bolsters and more are available in most yoga studios and gyms. Whether you are injured or not, I suggest you incorporate them as they can support your practice in many different and beneficial ways.
- Breathe fully, deeply and consciously – this almost goes without saying as, essentially, in yoga you are consistently guided towards breathing this way. When practicing while healing, the breath is crucial- yes, the breath – not the posture. Be aware and allow conscious, deep breaths to happen as you move and explore through asana.
- Move slowly – similar to the breath, moving slower and consciously is an essential part of yoga. When healing from injury, even more so. Moving slow or slower really makes space for you to experience sensations, listen to your body, and give the mind a focus point. Not only to be safe, but to become aware of signals that inform the body what you can continue with, what needs to be adapted, and how and when to modify and ask for help.
- Skip – If it still hurts when using props, and after modifying and adapting the pose, avoid that specific posture. You can always take a moment to sit and assess while breathing consciously.
Yoga asana is not intended to heal an injury, but as I mentioned earlier, yoga is a great companion while healing and beyond.
I am so grateful I didn’t give up on my practice, as it has really been essential in my personal healing. There were times when I felt I was really getting better, and the next day I’d have a relapse, a flare-up, and I’d feel like all the progress so far had been lost. Clearly that was not the case, but the mind played tricks. Because of yoga practice, I manage to keep breathing consciously, slowing down enough to take care of my movement, and not listening to the mind-stories that usually were rarely true when the mind took over.
I wish the same for you: to not stop but return, to practice as a new beginner or, as the well-known expression says, to practice with a ‘beginner’s mind’, knowing that yoga is not just about postures. The union of body, mind and spirit has a huge role in how we experience life at all stages. I deeply believe it is worth investing the time and curiosity to uncover the constant changes, new realisations, the you that grows through your practice and experiences.