Should we exercise when injured?

In this practice

Key teachings

• Ahimsā (non-harming) in practice, especially during recovery
• Listening to your body and its limits (svādhyāya)
• Gradual re-introduction to physical activity post-injury (vinyasa krama)
• Adapting and modifying practice for current physical state

Ideal for

• Individuals recovering from minor injuries or soreness
• Anyone needing to modify their physical activity due to limitations
• Yoga practitioners seeking injury prevention and recovery strategies
• Those learning to listen to their body's signals

Lesson

Instructions

How should we exercise while we're injured? This is what I do.

Depending on the severity of the injury, I often rest the area for a few days. Afterwards, I'll gently stretch the area to re-introduce it into physical activity. As I start to heal more and more, I incorporate light exercise to speed recovery.

We can always exercise our uninjured parts of our body in the meantime! Even if you're not strong enough for one arm pushups, one arm pullups, or one leg squats, you can do these unilateral exercises with assistance!

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Steps

• Gentle, supported stretching for injured areas
• Mindful breathing (pranayama) for pain management and relaxation
• Restorative yoga poses with props for support
• Unilateral exercises for uninjured limbs (e.g., modified balance poses)

Benefits

• Safer and more effective recovery from injury
• Maintaining strength and flexibility in uninjured areas
• Improving body awareness and proprioception
• Cultivating patience and self-compassion during healing
• Reducing the risk of re-injury