Yoga is one of the top options available if your doctor suggests physical therapy to help with recovery. Therapeutic yoga poses can aid circulation, relieve muscle tension, soothe pain and raise energy levels. Yoga poses span all fitness levels, so anyone can find various moves to perform. Modern online yoga classes allow you to practice therapeutic poses anywhere, anytime. All you need is an experienced yogi/instructor to help you begin therapy.
Top 5 Yoga Poses for Physical Therapy
Incorporating yoga into a physical therapy routine should be easy if you’re an experienced yogi. New yoga students will need guidance from a reputable instructor. Most classes start with the basics for beginners, but you can join at any level. Here’s an overview of five yoga therapeutic poses for physical therapy:
1. Cat Pose
The cat yoga pose can help stretch different muscle groups and aid circulation to sore areas. Start on all fours and keep your hands and knees on the ground. Relax your calves and feet, and keep your knees, hips, and shoulders at right angles.
Inhale and drop your stomach to the floor while looking up over your head. Breathe out while pushing on the ground to lift your spine up while looking at your stomach. Hold each posture for a couple of seconds.
2. Cobra Pose
The cobra pose is another yoga move you can practice to stretch your spine and back muscles. Lay flat on your stomach with palms on the ground underneath your shoulders or slightly wider. Point your elbows back and out and relax your body.
From the position, push downwards using your arms to lift your upper body. Keep the lower body relaxed to make the back arch upward. Hold for a couple of seconds, taking deep breaths and stretching the abdominal muscles. Keep the back muscles relaxed and slowly return your upper torso to the ground.
3. Knee to Chest Pose
The knee-to-chest pose is standard across all yoga routines. You can use it to stretch and increase wakefulness in the morning. The pose also relieves tension, increases energy, and aids blood circulation. Start in a flat position on your back and keep the body relaxed.
Slowly bring one knee towards your chest and place your hands on the back of the leg, underneath the raised knee. Pull gently towards the chest and hold for a couple of seconds, feeling the stretch in your hamstring. Lower the knee and repeat the process for the other knee.
4. Bound Ankle Pose
The bound ankle pose is one of the simplest maneuvers you’ll perform when taking online yoga classes. You can use the move to stretch and warm up before performing other routines. The pose increases flexibility and reduces the likelihood of injury.
Start in a seated position and keep your legs straight in front. Bend your knees sideways, pulling the heels inwards toward your pelvis. Press your soles together, keeping the knees pointing toward either side. Slowly pull the heels as close as possible to your pelvis. Make sure that it isn’t painful. Hold the position for several seconds or minutes.
5. Dolphin Plank Pose
Planks are some of the best physical therapy poses and are also part of yoga practice. Start by lying on your belly facing the ground to perform the dolphin plank. Place elbows under your shoulder and lift to a plank position. Your elbows and toes should be the only parts touching the ground.
Contract your abdominal muscles to keep your lower abs and ribs engaged. Your back should be flat, and your tailbone tucked against your pelvic floor. Once you reach the plank pose, hold the position and take deep breaths several times. Repeat the pose until you feel the burn in your muscles.
Leveraging Online Yoga Classes for Therapeutic Poses
Yoga involves a robust group of physical, mental, and spiritual disciplines and practices with several poses. Since the moves are workouts, yoga inherently complements physical therapy. Techniques like Tsadasana wrist therapy can relieve tension in your wrist, palms, and fingers. Physical postures are grouped under Asana and complement breathing exercises (Pranayama) to treat various conditions and aid recovery.
You can start learning yoga at home by leveraging online lessons. Find reputable online yoga classes that can set you on the right path. If you’re new to yoga, start with the simplest moves and poses, focusing on perfect form. Your skills and endurance will naturally increase the more you practice. Online classes make it easy to find qualified yoga trainers and helpful resources, including books, challenges, and videos.
