If you're experiencing pain or discomfort in your ribs, you may have a bruised, cracked or fractured rib. The best type of immediate treatment is rest and immobilization. To perform poses practiced in yoga, an ancient system of holistic health, you'll need to be cautious and make a few modifications. Discuss your condition with your yoga instructor before class so she can help you with adjustments. Most importantly, consult your health care provider before going back to yoga.
Step 1
Breathe slowly and gently throughout the warm-up. A bruised rib may feel painful when you breathe, so be cautious while you determine what type of breathing is comfortable. Continue to breathe gently throughout your practice.
Step 2
Move slowly through the warm-up postures, even if you fall behind the pace of the rest of the class. Be aware of what feels comfortable to your body and don't push it.
Step 3
Use a wall while practicing poses that require you to balance. This will prevent the risk of falling and worsening your injury.
Step 4
Avoid all twisting poses while your body is recovering. Ask your yoga teacher what poses you can do instead of twisting.
Step 5
Perform all back-bending poses with extreme caution. Special attention to alignment and form is necessary to avoid aggravating your bruised rib.
Step 6
Avoid inversions at the end of class if they feel uncomfortable. Instead, try lying down on the floor with your legs propped up on a wall.
Things You'll Need
- Yoga mat
References
- MedlinePlus: Rib Cage Pain
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
Member Comments