Yoga Routine for Recovery and Rehabilitation from Orthopedic Injuries

by Daisy

Yoga offers gentle movements, controlled breathing, and mindfulness techniques that can aid in healing, regaining strength, and improving overall well-being. However, it’s crucial to approach yoga cautiously or with a certified yoga therapist specializing in therapeutic practices.

Gentle Poses for Orthopedic Recovery

Child’s Pose (Balasana): This forward-folding pose can help release tension in the back, shoulders, and hips while promoting relaxation.


Cat-Cow Pose (Marjariasana-Bitilasana): These gentle spinal movements can aid in neck and shoulder recovery.


Seated Twist (Sukhasana): Twisting poses can help improve flexibility and mobility in the shoulders.


Legs-Up-The-Wall Pose (Viparita Karani): This restorative pose can promote relaxation, improve circulation, and reduce swelling in the lower extremities.

Breath Work and Relaxation Techniques

Deep abdominal breathing can help manage stress, reduce muscle tension, and promote relaxation during recovery.

Mindfulness and Visualization

Cultivating present-moment awareness can help manage pain, reduce stress, and enhance the mind-body connection during recovery. Visualization of the healing process or specific goals can aid motivation and mental resilience.

Modifications and Props

Use props like blankets, blocks, straps, and chairs to modify poses and ensure proper alignment, reducing strain on affected areas. Avoid poses or movements that cause discomfort or aggravate the injury. Listen to your body and adjust the intensity or duration of the practice as needed.

Gradual Progression

Start with a gentle and restorative practice, focusing on breath work, relaxation, and mild stretches. As recovery progresses, gradually introduce more active poses and movements, always within the limits of your body’s capabilities. Consult your healthcare provider or yoga therapist to ensure a safe and appropriate progression.


Every individual’s recovery journey is unique, and the pace and approach should be tailored to specific needs and limitations. Consistency, patience, and a positive mindset can significantly contribute to healing. Always prioritize safety and seek guidance from qualified professionals when incorporating yoga into your orthopedic recovery and rehabilitation plan.


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