It's recommended to avoid specific positions and attempt a new sequence if they're worsening the injury. A skilled yoga teacher or physical therapist can assist you in modifying postures to continue to practice yoga.
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Lie on your stomach with your chin on the floor, your knees together, and your arms alongside your body, palms down. To walk the arms below your body, rock your hips from side to side so that the forearms are on the inside of the hip bones and the palms are under the thighs.
Inhale and stretch your toes out from your torso, lengthening your legs. Pull your kneecaps up, and do Mula bandha. Slowly pull the feet up towards the ceiling while pressing the arms into the floor.
Hold your breath for 2-5 seconds. Exhale and gently drop the feet to the floor to release. Rest by turning your head to one side and sliding your arms out beneath your body. This effective position variation allows you to find equal strength and range of motion on both sides of your body.
Begin on your stomach, with your feet together and palms down and your hands stretching back. To engage your quadriceps, straighten your toes and push down with all ten toenails. To expand your lower back, rotate your inner thighs to the ceiling.
Raise your head, torso, and legs, beginning with your inner thighs, while keeping your hands gently on the mat. Back up and away from the floor, roll your shoulders back and up. Maintain a long back of the neck and focus on elevating your sternum rather than your chin. Do not clench your glutes.
Slowly release to come out of the posture.
Put your hands at your sides, palms down. Straighten your legs, feet flat on the mat. Bring your chin or brow to the mat. Do shoulder rolling to open the chest. Inhale and lift your arms and chest. Straighten your arms. Reach down with all 10 fingers and thumbs.
Slop your shoulder blades back. Raise your knees. Also, relax your butt so your tailbone may move as you backbend. Firmly on the floor, keep your gaze on the floor to relax your neck. 3–5 breaths in this position. Exhale and let go. Lean-to one side.
Warrior III (Virabhadrasana III) is an advanced balancing yoga position. Yogis balance on one upright leg while keeping the other foot, upper torso, and arms parallel to the ground. This standing position improves balance, leg and abdominal strength, and attention and concentration.
Stand with your toes pointing out and your legs wider than shoulder width. Engage your pelvic floor and draw your knee caps up your thighs. Exhale to bend your knees and sink your sitting bones to the floor, hugging your belly button to your spine.
Hands may rest on the thighs or be pressed in front of the heart with fingers. Take five deep breaths and hold them.
Lie on your stomach with your legs stretched out behind you. Bend your arms and hug your elbows in, bringing the palms of the hands back to frame your ribcage. Lift your chest off the ground and straighten your hands by pressing into your hands. To activate the thighs and tighten the buttocks, press onto the tops of your feet.
