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). While I needed surgery, in that moment, I also began a journey towards a whole new way of experiencing yoga practice.
Within a couple of weeks post-surgery, I felt mentally and, in many ways, physically ready to return to practice as well as to teach. I knew that adjusting the postures to my needs was necessary, and how I did this evolved as I became stronger, my mobility improved, and the scar tissue dissolved. Admittedly, being an experienced teacher helps, and so I know what is needed. Therefore, in case you are going through physical discomfort, I highly recommend sharing with your teacher. Ask for help and suggestions on how to modify and adapt. Even better, consider booking a session with your teacher to learn modifications of the foundational postures to suit your needs so you can continue practicing when in group classes.
If you find yourself in a similar situation, I understand and imagine 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. 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, as well as with a whole lot of self-compassion, kindness, and patience.
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 slow(er) – like with the breath, moving slower and consciously is a fundamental 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 gives the mind what to focus on. Not only is it safer to move slower, but it signals and informs the body what is accessible, what may need to be adapted, and how and when to modify.
- 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 grateful I didn’t give up on my practice, as it has really been vital in my personal journey and healing. In all honesty, there have been many ups and downs in the process, and at times, I’d even feel like all the progress would be lost, but it was my mind playing tricks. Fortunately, that was not the case, and thanks to yoga practice, I could come back to my senses, practice breathing consciously, and slow down enough to be aware of my experience while taking care of myself both mentally and physically.
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 realizations, and the you that grows through your practice and experiences.