Friday, November 4, 2016

How To Do Yoga With A Broken Foot

Once you have a regular yoga practice, you won't want anything to get in the way and stop you from the yoga. But, life happens.

I've managed to yoga through all kinds of illnesses and injuries. Usually it's just a matter of slowing down, modifying and letting go of unrealistic expectations.

And, that includes yoga with a broken foot.

It's been 9 long weeks and I am still in this boot cast. I'm allowed to take it off to sleep and shower. About a month ago I thought I was OK enough to take it off and do some gentle yoga during a workshop I was attending.

It didn't go well at first.  To summarize, this is what happens when you stand on your mat in Tadasana and try to balance evenly on both feet:

Oh, sweet baby Jesus, mother **%*, damn that hurts! And all I did was try to spread my toes.

It doesn't sound very yoga-like does it? So you sit back down on your yoga mat to figure something else out.

These past few weeks my yoga practice has been much heavier on meditation rather than asana. And I've really enjoyed it. I'm usually in too much of a rush to meditate (hence the reason I really need more meditation in my life), but this broken foot has slowed me down and forced me onto my meditation cushion.

I have really, really enjoyed it. Sometimes I listen to a guided meditation. Often I practice some Kundalini breathing and mantras. 

As for the asana practice,  is all seated or lying down now. 
  • Janu Sirsasana - Head to Knee Forward bend to stretch the hamstrings and SI Joint relief
  • Baddha Konasana - Bound angle pose to open the hips
  • Ananda Balasana - Happy Baby and other supine hip openers
  • Marjaryasana/ Bitilasana - Cat/ Cow for flexion and extension of the spine
  • Sucirandhrasana - Thread the Needle to relieve neck and shoulder stress
  • Balasana - Child's pose
  • Matsyasana - Modified fish pose to open the chest

At first even child's pose was out of the question. The fracture and soft tissue damage is primarily around the second and third metatarsals, so resting back with the tops of my feet down hurt too much. When I was at the yoga workshop I grabbed a yoga block and placed that under the top of my ankle to prop up the broken foot. It was enough support that it didn't cause any pain.

But having just one foot up on a block was throwing my hips out of balance. Well more out of balance than they already were from walking in this damn boot cast for nine weeks!

At home I prop both feet up on my bolster when I'm in child's pose. I can stay here to stretch out my back or flow some modified kneeling vinyasa.

This is the closest picture I could find to
propping the tops of your feet to support
a foot injury.
Hopefully soon I will be out of the cast and back into my normal hurried routine. But, as with most negative things  in life, this broken foot has been a good lesson for me. It has reminded me to slow down and listen to what my body is telling me it needs.


  1. Yoga is an antiquated Indian science. Individuals everywhere throughout the world are currently turning towards Yoga for a sound body and mind.Yoga for a broken foot has its confinements. It is ideal to sign up a Yoga class and be prepared by a Yoga educator who will pace you out inside the constraints of your damage.

    Bikram Yoga, rehearsed in a hot room, helps in recuperating from bone harm and torment connected with broken foot. It likewise minimizes the danger of such a harm. It likewise helps in picking up adaptability, adjust and coordination.

    Iyengar Yoga utilizes objects like seats, squares, covers, pads, belts as props. At the point when weight ought not be put on a broken foot, honing Iyengar Yoga with the props might be of extraordinary offer assistance. It likewise builds stamina and essentialness.

  2. I think it's great that you can still get your fitness in while dealing with a broken foot. That shows real determination.

  3. Way to go you! I went to a yoga class the other day, and my hip almost killed me. Seems the last baby broke me, but that doesn't mean I can't work out, I just have no flexibility.

    I'm inspired by your example. Now I need to get my rear in action.