Practicing from the Sidelines, Part 3

In part 1 and part 2 of this series, we looked at the inevitability of injury and how to investigate its cause. Let’s turn now to how to continue a yoga practice in the face of injury. Later in the series, we’ll explore ways to modify yoga poses to work around injuries in specific areas of the body; here are some general guidelines for keeping up your practice while you heal.

Tone it down and dial it back

Taking your injury to a fast-paced group class is a recipe for disaster. If you’re craving the comfort of the studio and the attention of your teacher, choose a slower-paced class. The word “gentle” in the title is usually a good sign. When in doubt, call ahead to the studio and/or teacher to find out if the class is suitable for someone managing an injury. And see Alexandra’s primer on the styles of yoga to further decipher the studio schedule.

If you can find a restorative yoga class, that’s a great opportunity to jump-start your recovery from injury. Or enjoy restorative yoga at home. This post on supported fish can get you started.

Depend on your home practice

Part of the fun of being in group classes is not knowing exactly where the practice will lead—but that’s not appropriate when you’re hurt. Instead, rely on or start a home practice. This gives you the chance to move at your own perfect pace, to work around your injury, and to stop at any point if something doesn’t feel right.

Don’t have a home practice yet? Try these resources:

  • This very blog! Scroll through previous posts to find poses and routines targeting various parts of the body.
  • Find a yoga book. Ours, Lifelong Yoga, is coming soon; meanwhile, my Everyday Yoga is a guide to home practice, and it’s available in both paper and e-book format.
  • Follow along to a video. This is a great place to get started, especially if you’re unsure about just what to do. The Internet is full of free offerings of various quality. For curated content, Alexandra and I both have classes available at YogaVibes (see hers here and mine here). And several of my Core Strength for Real People episodes avoid putting pressure on feet and hands, which means you can get a satisfying workout when you’re injured in those areas.

Take another path up the mountain

Your yoga practice is a chance to feel aware and connected. There are several ways to get there besides doing yoga poses. One is meditation. Read Alexandra’s series on getting into meditation here. Others include being in nature—walk if you can’t run, sit in the sun if you can’t walk—singing, and serving others. Perhaps this is the time to volunteer at your favorite local races, or coach a youth league. You can keep a hand in your favorite sport while you heal.

—Sage

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Sage Rountree

Sage Rountree is author of six books on yoga for athletes, most recently Everyday Yoga.

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