“What are the best yoga poses for injury recovery?”
They say starting slow is still a start. This saying is true, especially for those who commence on a journey of physical activities. But sometimes, practitioners try to take fast, big steps. Result, they throw themselves off balance and face strain or injuries. While traditional medical treatment and therapy can help them out, there are some yoga poses that further promote healing.
In this blog, Alpesh Yoga – trusted for yoga teacher training in Goa – will share a list of 8 best yoga poses that are designed to aid injury recovery and healing. Whether you’re a seasoned yogi or a beginner, these poses can be easily integrated into your recovery routine.
Note: Always consult a certified yoga instructor before attempting any poses, especially if you have a serious injury.
Read on!
1. Child’s Pose: Yoga for Injury Recovery
Child’s Pose or Balasana is derived from the tradition of surrender and rejuvenation. Performing this restorative pose helps to unwind the body, primarily in the areas of the lower back, hips, and shoulders. It helps in stretching the spine and promotes relaxation. Apart from its calming effect, this asana for injury recovery also improves blood circulation in the brain. It gently massages abdominal organs for better digestion.
How to Perform?
– Start on your hands and knees.
– Sit back on your heels while stretching your arms forward and allow the forehead to rest on the mat.
– Hold for 1 to 3 minutes while focusing on deep and even breathing.
2. Cat-Cow Stretch: Yoga for Injury Recovery
It is an excellent flow for relieving stiffness in the spine and improving flexibility, especially for people who are recovering from any injuries in their backs or necks. Rooted in the ancient yoga rhythms, cat-cow stretch harmonizes breath with movement. It can help practitioners ease tension while improving posture.
Want to promote spinal awareness? How about releasing trapped energy within you? Practice cat-cow stretching! It will leave you feeling revitalized and centered.
How to Perform?
– Begin on all fours with your wrists under your shoulders and knees under your hip.
– Inhale, arch your back, and lift your head and tailbone (Cow Pose).
– Exhale, rounding your spine and tucking your chin to your chest (Cat Pose).
– Repeat 8-10 breaths.
3. Bridge Pose: Yoga for Injury Recovery
Those looking forward to strengthening their glutes and lower back while opening up their chest and neck should definitely consider performing bridge pose. Now this yoga asana is particularly helpful for lower back injuries. It can help you improve spinal alignment.
A classic yoga posture, the bridge pose also stimulates the core and promotes relaxation. Office professionals can consider this yoga asana as a trusted remedy. It’s like having a doctor at their desk.
How to Perform?
– Lie on your back with knees bent and feet flat on the ground, hip-distance apart.
– Lift hips toward the ceiling while pressing feet into the mat.
– Clasp hands under the back for support if comfortable.
– Hold for 20-30 seconds and slowly release.
4. Downward Dog: Yoga for Healing
This yoga pose for injury recovery stretches the entire body by primarily targeting the hamstrings, calves, and shoulders. And let us tell you that physical benefits are just one side of the coin! The other side is about mental benefits! Downward dogs can help practitioners rejuvenate their minds by promoting blood flow to the brain.
If you’ve lost your focus and clarity after being in so much pain due to an injury, this asana will help you bring attention back on track! Downward dogs can relieve tension, improve posture, and leave you feeling grounded.
How to Perform?
– Start on all fours, tuck the toes under, and lift up your hips towards the ceiling.
– Straighten your legs as much as possible without locking your knees.
– Relax the head and look in between your feet.
– Hold the steady breath for 30-60 seconds.
5. Reclining Hand-to-Toe Pose: Yoga for Healing
Feeling pain in hamstrings and hip joints? Our next yoga pose can help you deal with those injuries. Targeting those areas, reclining a hand-to-toe yoga pose can help improve circulation and flexibility. You can also promote a sense of calm while performing it in 2025!
How to Perform?
– The patient lies on his back and lifts one leg toward the ceiling.
– Hold the big toe or use a yoga strap to support the leg.
– Keep the opposite leg on the ground.
– Hold for about 30-60 seconds, then switch sides.
6. Cobra Pose: Yoga for Healing
If you’re thinking that you have to become a cobra while performing this pose, you’re somewhat right (don’t worry, no actual transformation required)! Cobra Pose strengthens the spine, reduces stiffness, and improves posture. Thus, making it an ideal asana for recovering from back injuries.
Also called a heart-opening pose, cobra asana boosts lung capacity and energy. In simple words, it offers a holistic approach to healing and vitality.
How to Perform?
– Lie flat on your stomach first. Keep your palms placed below your shoulders.
– Then raise your chest slightly off the floor with your hands, but keep the elbows a little bent.
– Avoid straining your lower back by keeping the lift gentle.
– Hold this position for about 15 to 30 seconds and then return to the starting position.
7. Seated Forward Bend: Yoga for Healing
We bet you got the idea from the name! Yes, the seated forward bend asks practitioners to sit with their backs bent ahead. It gently stretches the back, hamstrings, and calves. Basically, it offers relief and flexibility to those recovering from leg and lower back injuries.
However, one can also perform a seated forward pose to calm their nervous system. This asana encourages relaxation and fosters a deeper connection between mind and body.
How to Perform?
– Sit with your legs extended straight in front of you.
– Inhale and lengthen your spine, then exhale as you fold forward and reach your hands toward your feet.
– Keep your back flat and focus on a comfortable stretch.
– Hold for 30-60 seconds.
8. Legs-Up-The-Wall Pose: Yoga for Healing
Our list will be considered incomplete without discussing this yoga pose for injury recovery! Legs-up-the-wall is a restorative asana that works wonders by improving circulation, decreasing swelling, and alleviating mental tension.
Whether recovering from injury or simply seeking balance, this pose is an amazing way to reset body and mind. Legs-up-the-wall can nearly benefit every aspect of healing!
How to Perform?
– Sit with your side against the wall and swing your legs to a vertical position while lying flat on your back.
– Adjust yourself in such a way that the hips rest almost at the wall, and the legs are straight.
– Rest your arms at the sides and shut your eyes.
– Keep doing this for about 5-10 minutes with an emphasis on deep-focusing breathing.
Tips for Practicing Yoga Safely During Recovery
Start Slow: Begin with gentle poses and avoid overstretching or straining your body.
Use Props: Blocks, straps, and bolsters can provide additional support.
Consult an Expert: If you’re recovering from a severe injury, work with a certified yoga therapist or instructor.
Breathe Deeply: Focus on slow, mindful breathing to enhance relaxation and healing.
Yoga for Injury Recovery and Healing
Above are the eight poses that help individuals to recover from injury and heal faster. Remember, with patience and dedication, yoga can transform your recovery journey into an empowering experience. While it is amazing to practice these asanas on your own, it is equally important to make sure you’re performing them right.
We suggest joining a yoga retreat guided by experienced teachers to avoid further strain or injury. At Alpesh Yoga, we offer a plethora of retreats, each designed to suit different levels and goals. Check out our website today and pick the best program for you!
Got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
Namaste!
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