Injury Reference Guide
Quick reference for safe modifications and contraindications for common injuries and conditions.
Herniated Disc
Disc material pushes through outer ring, causing nerve pressure
Safe Modifications:
- ✓ Avoid deep forward folds
- ✓ Keep spine neutral in twists
- ✓ Use props to reduce spinal flexion
- ✓ Focus on core strengthening
Contraindications:
- ✗ Deep backbends
- ✗ Unsupported forward folds
- ✗ Intense twists
Knee Injury
Including ACL tears, meniscus issues, or post-surgery recovery
Safe Modifications:
- ✓ Use blankets under knees in seated poses
- ✓ Avoid deep knee flexion
- ✓ Keep weight evenly distributed
- ✓ Use wall for balance support
Contraindications:
- ✗ Lotus pose
- ✗ Hero pose without props
- ✗ Deep lunges
Shoulder Impingement
Tendons trapped during shoulder movements causing pain
Safe Modifications:
- ✓ Keep arms below shoulder height
- ✓ Use straps for binding poses
- ✓ Modify plank with knees down
- ✓ Avoid weight bearing on hands
Contraindications:
- ✗ Full wheel pose
- ✗ Unsupported handstand
- ✗ Chaturanga without modification
Sciatica
Pain radiating along sciatic nerve from lower back through leg
Safe Modifications:
- ✓ Gentle hip openers
- ✓ Supported backbends
- ✓ Use props in forward folds
- ✓ Focus on piriformis stretches
Contraindications:
- ✗ Deep forward folds
- ✗ Intense hip openers
- ✗ Long holds in seated poses
Pregnancy
Special considerations for prenatal yoga practice
Safe Modifications:
- ✓ Avoid lying on back after first trimester
- ✓ Widen stance in standing poses
- ✓ Use props for support
- ✓ Modify twists to be open
Contraindications:
- ✗ Deep twists
- ✗ Prone poses
- ✗ Intense core work
- ✗ Hot yoga
Osteoporosis
Decreased bone density requiring careful practice
Safe Modifications:
- ✓ Avoid rounding spine
- ✓ Use wall for balance
- ✓ Focus on strength building
- ✓ Gentle weight-bearing poses
Contraindications:
- ✗ Deep forward folds
- ✗ Extreme spinal flexion
- ✗ High-impact movements