Getting back to yoga after an injury can feel a little strange; like poses you used to settle into easily may need extra support, and a full class might leave you more tired than you expected. Whether you’re training to teach or already guiding students, recognizing these changes can help you approach your own practice and support others.
By tuning in to what your body can handle today and giving yourself room to adjust, you can rebuild confidence at your own pace without feeling like you have to pick up where you left off.
Get a Feel for Where You Are Now
Before getting back on the mat, notice how your injury affects everyday movement; such as does reaching overhead feel tight? Or are you a little less steady on one leg? These changes are worth discussing with your healthcare provider as you figure out how to return to class.
Just because you can get into a pose doesn’t mean the injured area is ready to handle the effort of holding it.
Instructors may think about giving students a chance to talk privately before class about what feels difficult and any restrictions their healthcare provider has given them. Rather than simply asking whether someone feels “healed” or using a challenging pose to test their readiness, have a conversation about what they can comfortably manage.
Let Symptoms Guide Your Decisions
If pain becomes sharp or keeps building during practice or afterward, it’s advisable to stop and seek professional guidance. The same goes for swelling that returns or a noticeable drop in strength or mobility; some mild discomfort may be expected during rehab, but what’s okay depends on your injury and treatment plan.
When fatigue makes transitions between poses feel shaky or difficult to control, pause to take some time to check in with yourself. Instructors can help as well by making rest feel like a normal part of class, with no pressure to finish every sequence.
By checking in again later that day and the next morning, you can see if symptoms get worse after class and know whether to ease up on your next practice.
Build Up Gradually
Once you know which movements are appropriate for you, ease back in with a shorter, gentler practice. A few poses that feel manageable can help you get started without the pressure of jumping straight into your old routine.
Change one thing at a time; you might practice a little longer while sticking with the same supported poses. If you add longer holds and tougher transitions at once, it’s harder to tell what your body is responding to.
Give yourself time to recover between more demanding sessions and let your body’s response and your healthcare provider’s guidance set the pace.
Use Props with a Clear Purpose
Props can help make a pose more manageable, depending on the injury and any restrictions from a healthcare provider. A chair might help with balance, while blocks can bring the floor closer, while a folded blanket may add comfort to an approved seated position. Offer each option as something to try, then check how it feels for the student.
Depending on what feels manageable, easing out of a pose or shortening the hold may help, though sometimes it’s best to skip it altogether. Use props to make participation more comfortable, without pulling or pressing farther into a stretch.
Work Within Your Teaching Role
When an injury means changing how someone practices, talking with both their provider and instructor can help everyone stay on the same page.
If a student asks whether they need urgent care testing, encourage them to speak with a healthcare professional who can assess their concerns.
Getting back to movement takes patience and a willingness to meet your body where it is today. As an instructor, you can support that process by making modifications feel welcome and reminding students that rest is just as important in their practice.
AUTHOR BIO: Mark Durcan, MD, serves as Chief Medical Officer at CareWell Urgent Care, a walk-in clinic for immediate, nonemergency medical care in the Boston metro area. He has 30 years of experience in the medical field, including a decade in urgent care. At CareWell, Durcan leads the company’s mission to deliver innovative, accessible and exceptional care.