Those who practice yoga teacher training have to often deal with injuries as well. Those from overworking ourselves in daily activities, in yoga or other exercises. Sure, yoga in a Bali resort can be a therapeutic in healing and recovery – but done wrong, it can be an impediment to healing or even worsen the condition.
It’ll do well to adhere to some simple guidelines while practicing yoga when under an injury. Utilize the power of yoga to activate the body’s lymphatic system and by improving local circulation. Thereby supporting the healing process.
There are three main stages to healing after an injury occurs. By becoming aware of these and following the guidelines for each stage we can speed the healing process and reduce the risk of aggravating the injured area.
I. The Acute Stage: During the acute period, rest the injured area for 4-6 days. Do not perform any movements that might aggravate the injury or produce pain. Using ice or a compression (an ace bandage) on the injured area during the first few days after the injury is recommended to help relieve inflammation and pain, and to expedite the recovery process. At the beginning inflammation is usually present, so elevating the affected area will help to reduce any swelling and also any throbbing or discomfort.
Here, inversion poses will be helpful by activating the lymphatic system, especially if the injury is in the lower body. Once the swelling subsides, very gentle and slow movements can be performed, but not so as to stretch the muscles that trigger the pain. Even though the area may feel constricted and prefer a stretch, it will not help with the healing process and most likely will re-injure the area preventing the healing process.
II. The Secondary Stage: This subacute stage of injury follows lasts between 1-3 weeks. During this period the injured tissue is still fragile and prone to re-injury. Gentle stretching is the key to recovery. Focus on your breath and the sensations of stretches, but do not over extend to the point of pain.
The next step involves slowly and gently strengthening the muscles involved in the injury. Start off with slow, gentle non-weight bearing movements and gradually increase the range of movements and repetitions. As symptoms disappear, gradually progress to weight-bearing movements. Adequate warm-up sessions before and proper alignment during yoga is essential in this healing stage.
Assume the poses slowly and gently; hold them for long times and maintain slow deep breathes in the poses. Any movements that aggravate your symptoms should be avoided. If any pose results in pain, tingling, or numbness do not continue.
III. The Chronic Stage: This stage of injury may take up to 12-18 months for achieving complete healing. Even though the injured site may feel right it will still be prone to re-injury and/or chronic inflammation. It is important to exercise care during this stage as the injury will not have healed fully. Severe pain lasting more than a few days without improvement requires medical attention.
These guidelines will help you in continuing your yoga practice while allowing for the healing process of your injury. Keep in mind that a yoga practice should be used only to supplement conventional therapy, not replace it. You can also take guide from yoga teacher training with ease to heal your injuries.
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