Yoga is one of six orthodox traditions in Indian philosophy. One limb of yoga involves the practice of poses or stretches, also known as asanas. Practicing specific types of asanas may help with pain associated with rib subluxation, a condition where one or more of your ribs is out of place. As with any new exercise program, consult your doctor first.
Easy Does It
If you suspect you have a rib subluxation, notify your yoga teacher before class. This way he can give you modifications so that you may avoid further injury. You may also want to take it easy for a few days and try a gentler form of yoga such as restorative yoga.
Supported Bridge Pose
If you're feeling rib pain at the back of your body, practicing supported bridge pose may help realign your rib that is out of place. You will need two yoga bolsters to perform this pose. Place both bolsters on the floor in a vertical position, touching each other at one end. Lay your body face up on the bolsters but allow the back of your head and the top of your shoulders to touch the floor. Stay in the pose for up to 15 minutes. Exit the pose slowly by sliding your body away from the bolsters. Do not practice this pose if you experience an increase in pain.
Supported Child's Pose
Supported child's pose is performed using a yoga bolster. Come to a seated kneeling position and spread your knees apart, keeping your feet close together. Place the bolster in-between your legs and lean forward, resting your upper body on the bolster. Relax your arms and relax your face to one side. After a few minutes, turn your face to the other side. Stay in the pose for up to five minutes. This pose may be helpful for rib pain located at the front of the body.
Basic Relaxation Pose with Legs Elevated
Performing basic relaxation pose with your legs elevated may help relieve pain associated with rib subluxation. Simply lay on your back with a pillow under your head. Place one or two folded blankets under your lower legs and feet. Relax with your arms out naturally to the side, with the palms facing up. Take deep and calm breaths and allow your entire body to fully relax. Stay in the pose for up to 15 minutes.
References
- "Light on Yoga"; B.K.S. Iyengar; 1979
- Cross Chiropractic Center: Rib Subluxation
- "Relax and Renew"; Judith Lasater, PhD., P.T.; 1995
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