A gentle, evidence-based selection of restorative yoga postures designed to support tissue healing, reduce inflammation, and restore mobility without stressing injured areas. Ideal for individuals rehabilitating from sports injuries, surgeries, or chronic pain conditions.
Get targeted exposure with custom position pinning and highlighted placement.
This pose opens the front of the body and strengthens the posterior chain while minimizing spinal compression. By placing a block under the sacrum, practitioners can safely release hip flexors and lower back tension during recovery.
A deeply calming inversion that promotes venous return and reduces swelling in the legs and feet. It is excellent for post-surgery recovery, as it gently stretches the hamstrings and calms the nervous system without active effort.
Gently stretches the hips, thighs, and ankles while encouraging relaxation in the upper back and neck. Using a bolster allows the torso to rest completely, making it safe for those with lower back or knee sensitivities.
Opens the chest and shoulders, counteracting the hunched posture often adopted during pain periods. Placing a bolster under the upper back encourages deep breathing and releases tension in the intercostal muscles and pectorals.
This hip opener encourages relaxation in the groin and inner thighs, promoting flexibility without strain. Supporting the knees with blocks ensures the hips remain comfortable, making it ideal for recovering from hip or knee injuries.
A standing pose that improves alignment and balance while reducing the risk of falling for those with weak legs. Leaning against a wall or using a chair provides stability, allowing the practitioner to focus on breath and posture awareness.
A gentle spinal movement that lubricates vertebrae and reduces stiffness without excessive range of motion. Performing this lying on a bolster allows for micro-movements that can aid in spinal recovery for those with back injuries.
A mild twist that releases tension in the spine and hips while remaining safe for most injuries. Keeping the twist supported by a block prevents over-twisting, allowing for a passive release of paraspinal muscles.
This pose calms the nervous system and gently stretches the hamstrings and lower back. Using a bolster or chair to support the torso ensures no strain is placed on the neck or shoulders, making it suitable for rehabilitation.
An enhanced version of the classic inversion that provides additional support for the lower back and pelvis. This setup is particularly beneficial for those recovering from abdominal surgeries or experiencing lower back pain.
The final resting pose, enhanced with bolsters and blankets to support every part of the body. This deep relaxation technique lowers cortisol levels and promotes the body's natural healing processes after physical stress.
Combines elements of fish and bridge poses to open the chest and improve posture. This pose is effective for relieving tension in the upper back and shoulders, common areas of compensation during injury recovery.
A targeted pose using a rolled blanket to support the cervical spine, relieving neck tension and headaches. It encourages proper alignment of the head and shoulders, which is crucial for those with upper body injuries.
Uses blocks and bolsters to safely open the hips without straining the ligaments. This pose is ideal for recovering from hip or knee injuries, as it allows for passive stretching with full support.
A gentle stretch using a block to extend the wrist safely, beneficial for carpal tunnel or wrist sprains. It helps maintain mobility in the wrist joint without placing weight on the injured area.
A standing exercise using a wall for balance that gently mobilizes the ankle joint. This pose helps restore range of motion and proprioception after ankle sprains or surgeries, with minimal risk of re-injury.
Uses a strap to gently stretch the shoulders and arms while maintaining proper alignment. This pose is useful for recovering from shoulder injuries, as it allows for controlled movement without bearing weight.
A prone pose using a small bolster to gently stretch the abdomen and relieve tension. This pose can help with recovery from abdominal surgeries by promoting circulation and gentle stretching without direct pressure.
Uses a strap and bolster to gently open the chest and shoulders, relieving tension from pain response. This pose is beneficial for those with upper back or shoulder injuries, promoting relaxation and improved posture.
A seated pose using a bolster under the knees to relieve pressure and promote healing. This pose is ideal for those with knee injuries, as it allows for rest and gentle stretching without weight-bearing.