Yoga For Post Injury Recovery

Yoga For Post Injury Recovery

If you have suffered a physical injury, you will likely heal over time.

However, once you have you’re taken off our cast or gotten off your crutches, it will be time to start doing some exercise.

However, here’s the problem with that. If you have been suffering from an injury for quite some time, it’s hard to get back in shape for exercise.

More often than not, it’s not just a case of going for a good run because of so much pain and discomfort.

So what do you do?

Is it possible that yoga can help in your recovery? In fact, it is. Yoga can complement your traditional medical care and also work with allopathic treatment. Ultimately when you practice yoga, you’ll restore flexibility and range of movement after an injury. 

Ultimately with regular practice, you’ll strengthen and realign your body to improve your balance and encourage more independence in daily activities.

However, the benefits of doing yoga post-injury far outweigh those, and in the following article, we’ll take a closer look at more benefits of yoga post-injury.

If you’d like to see a graphical breakdown of the post-injury yoga poses, we got you covered:

Yoga For Injury Recovery

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Yoga poses for post-injury recovery

Woman Doing Yoga For Recovery

When it comes to yoga therapy, it’s always a question of alignment.

Ultimately all yoga is alignment. And this is the key to all therapy. Ultimately the magic happens in the overall form of the pose.

For example, if you suffer a rotator cuff injury, you need to start understanding how your shoulder joint moves to lift up your arm.

If you have other forms of injury, you need to focus on how you strengthen the supporting muscles around that injury to recover.

To begin with, you need to consider postural alignment in poses such as the mountain and warrior.

Ultimately you need to work closely with a yoga practitioner to create a therapeutic sequence to correct misalignment.

Misalignments, more often than not, are a result of all injuries. One of the most useful poses that helps with recovery is called “prescription”.

Ultimately what it includes is holistic stretching and strengthening of the muscles that are related to the affected area.

The chair pose is an active standing pose that often helps people who begin rehabilitation to improve pics of editing movement.

Ultimately it is a semi-squat, and you’ll feel the burning of thighs as you’re holding the pose.

This is a good sign that it is working to strengthen and the entire affected area, calves, and ankles as well.

It also works wonders when it comes to relieving lower back pain.

This pose can also be adjusted to improve the alignment of the spine and ultimately strengthen the entire back.

The pose can further be modified to stretch your chest and shoulders, but it is advisable that this pose should be taken slowly to test your alignment, and you should stand your back against the wall.


The frequency of the poses will be adjusted by a therapist and is tailored for each patient and their specific injury.

What kind of poses is best for post-injury recovery?

Woman Doing Mountain Pose

When it comes to post-injury recovery, all people are different; however, there are lots of yoga poses that are designed to promote healing.

Ultimately the pose depends on the goal. One of the most common issues in patients after an injury is chronic muscle tightness.

So what needs to be done is that you need to work with the surrounding supporting muscles by helping to ease the muscular, joint injury.

The following poses have proven to be extremely effective in post-injury recovery.

Mountain pose

Mountain pose is also called the tadasana and strengthens the knees, ankles, thighs, sciatica, and corrects bad posture.

Many injuries are caused due to poor posture, and this is especially true with athletes.

This challenge includes standing tall with your feet apart and your ribs and pelvis lifted.

Should breathe in for a minute and allow your muscles to contract lightly.

To strengthen this pose, you can choose to raise both your arms or clasp your hands over your head.

Tree pose

The tree pose is also called Vrksasana.

Ultimately it stretches your inner thighs and groin area and expands your chest and shoulders.

It also helps to strengthen your thigh, calves, spine, and chest area as it opens your ribcage for breathing.

This pose is great for gaining balance after an injury.

Boat pose

Boat Pose

Boat pose is also called Navasana and works wonders for the hip flexors and groin area.

It also strengthens your core muscles and gives you more strength in your back.

This pose normally helps to release and strengthen your muscles and restore range of motion.

You can do it while seated on the mat with your legs extended and your back upward and straight.

Your hand should be placed on the mat behind your hips, and your knee should be bent with your legs raised.

Thereafter extend your arms parallel to the sides of your thighs or knees and hold this pose for 10 to 20 seconds.

Downward facing dog

This pose, known as Ahdo Mukha Svanasana is done in almost every therapeutic session.

It stretches both your hands and wrists, your calves, the arch of your foot, your back, hamstrings, and your shoulders as well.

Your legs and arms are strengthened, and it lowers your blood pressure and stress levels.

It’s very useful in treating arm, shoulder, and hamstring injuries.

Extended triangle pose

Woman Doing Yoga

Triangle poles are also called Utthita Trikonasana is more of a stretching pose.

It adjusts stress levels and aches in your back.

It also lengthens and strengthens your shoulders, chest, groin, hamstrings, spine, hips, as well as your thighs, calves, ankles, and knees.

It’s great for injuries to the intercostal muscles as it opens up the rib cage and restores flexibility and breathing.

Custom cobra

Custom cobra is also called Bhujangasana.

This is a back-bending stretch, which is also slow and very adaptable.

It can be easily modified to assist in your post-injury recovery or your upper or lower back pain.

The full pose, however, involves having your hip bones and thighs on the mat with your legs fully extended behind you.

Your palm should be placed firmly on the floor under your shoulders, and this pose may be near impossible, so in order to elevate your body up and back into a strong cup.

It may not be the easiest pose to perform if you are suffering from a shoulder, chest or back injury so it is recommended that if you’re finding it difficult to place a folded blanket under your pelvis so that you can start the pose with your body weight supported.

Yoga poses for lower back pain

Supine twist

This Supine twist is a great tension reliever for the entire back and involves laying on your back and twisting your spine.

It’s also one of the most enjoyable yoga poses since you get to lay down and allow gravity to assist you.

This pose involves laying on your back with your arms stretched out in a T shape.

You will then bring your knees towards your chest and then slightly lower it to the left.

The neck should be neutral, and the shoulder should be flat on the floor.

Sphinx pose

If you want to tone your spine and stimulate your lumbar arch, this is a great pose.

Sitting for extended periods of time consistently often leads to a flattened lower back.

Additionally, this also leads to pain. The Sphinx pose ultimately encourages the natural curving of your lower spine.

You can start by laying on your stomach with your feet slightly stretched apart so that it’s the same width as your hips and then bring your elbows under the shoulders.

If you experience too much pressure on your back, then you can push your elbows forward.

However if you’d like a deeper bend in your back, then place a block under your chest.

Thread the needle pose

Thread The Needle Pose

This pose is great for alleviating tight hips and, ultimately, back pain.

It’s a modified version of the pigeon pose, and it starts by laying on the floor on your back and placing the soles of your feet on the ground.

Your feet should be the same distance apart as your hips.

The right ankle should be placed on your left leg, and your foot should be flexed throughout the pose.

Your hand should be in between the space of both your legs and left arm outside the left thigh.

Cat and cow pose

The cat and cow pose is about stretching your hips and the entire length of your spine.

It starts off by you being on hands and knees and then lifting your chest and tailbone towards the ceiling as you inhale.

As you exhale, arch your back and drop your head. 

Yoga poses for core injuries

Boat pose

This pose involves you sitting on the mat so that it is parallel to the ground and sitting slightly backward on your tailbone.

Your back should be straight throughout the pose; if you can, you also straighten your legs, and if your back starts to curve, you should bring your knees back into a bent position.

Side Plank

This is a great exercise for targeting your obliques. Start with a downward dog position and then push both feet together so that both toes are touching.

The right hand should be on the left side centered on the middle of the mat while lying on your left side, place your left heel on the mat.


The crow involves making a wide squat with your hands on the ground, and your fingers split apart.

Straighten your legs slightly, and your knees should be as high as your triceps as possible.

Your weight should be shifted forward to balance on your arms and then you should lift each foot off the floor while taking five breaths.

Yoga for leg injuries

Even if you have a leg injury, there still yoga poses that you can do without placing unnecessary pain or pressure on your injured leg.

It is important that even though your leg is hurt that you should not remain sedentary for too long, and these yoga exercises and poses are probably the best stuff to keep you on your feet.

As always, you should check with your doctor or physical therapist to ensure that it’s okay for you to exercise.

And if it’s too painful to perform these poses, you should discontinue it immediately.

The following poses are great if you have an injured leg:

  • Bird dog
  • Child’s pose
  • Cobra
  • Spine twist
  • Reverse curl
  • Superman
  • Modified pigeon
  • Modified side plank

Related Questions

Should you be doing yoga if you have an injury?

Yes, in fact, certain yoga poses will assist in your recovery.

Should you take other forms of treatment in conjunction with yoga therapy?

It is entirely up to you, but yoga therapy will simply enhance your additional treatment for recovery.

How often should you practice yoga post-injury?

You should practice as often as it is comfortable for you.

If you experience discomfort or pain, you should refrain from doing poses, until you recuperate a bit more.

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