5 Yoga Poses When You Just Can't

It's one of those days.  You hurt.  The last thing you want to do it workout.

In my experience though, if I don't work out a little it's even harder the next day.  While it may hurt, it hurts more to not move, and sometimes a little yoga can actually lessen the pain.  You just need to find out which poses are your go-to poses.

These are some of my GO-TO poses.

5 Yoga Poses When You Just Can't

Supta Padangusthasana - against the wall

Find a doorway where you can stretch one leg up and one leg out. Placing half of your bum on the wall and using the wall as leverage, reach through your big toe mound while pushing your hip into the floor.

You want to create opposing action by doing this.  To reach you have to use your quad and to press down you have to use your hamstring.  This is stretching and strengthening at the same time.

The leg on the floor should be completely engaged by pressing the back of the leg down to the floor and flexing the foot.  

Think mountain pose for your bottom leg.

Here's another view.

Ardha Uttasana - Modified on the Wall

This pose is going to work your core, open up the shoulders, work the hips, open the SI joint and stretch the hamstrings.

So in traditional Uttasana you are in the middle of the room and you extend forward bending all the way down, level your hips, open the SI joint, with your arms extended in front of you.  However, on a high pain day that is not the best pose.

In the top photo, you can see I couldn't even get my hands level and I have my SI joint belted down.  My heels are out, my toes are in and lifted.  I'm still working every part of my body, just not as extreme.

Look at me now. I can level out because I have built up the core strength.

In order to help open your SI and really engage your legs, you can use two blocks. One between your feet and one between your inner thighs.

Since your feet are gripping the bottom block, this forces your SI to open.  Keep your core tight and again you want opposing action.  Reach back through your sit bones and press forward through your hands.

Balasana into Adho Mukka Svanasana

These really are the best poses to do every day.  In fact, they have sometimes stopped the pain flare I've been in. Make sure you do them with support, so put a bolster underneath you.

Don't have a bolster?


Viparita Karani

I always end in Viparita Karani because having your legs up the wall eases so much tension and stress.  It helps with my nerve pain that runs down my legs and hips.  It also takes pressure off my back and discs.

Getting in can be tricky.  Face the floor and put your bum on the wall.  Roll your back onto the bolster and keep your bum on the wall while you do it.