5 Steps to Recover from an Injury, On and Off the Mat


5 Steps to Recover from an Injury, On and Off the Mat

You may be experiencing an injury and all that comes with it, but you are not your injury. Here are 5 ways to recover mentally, physically, and emotionally.

Over the past two years, while dealing with a slow-healing hip injury, I’ve learned that injuries not only affect your physical life—which can have a major impact if you’re an active person or use your body for your profession, like I do—they can also take a toll on your mind, emotions, and finances. In this Yogaland Podcast, hosted by Andrea Ferretti, I go into full detail about my mental, physical, emotional, and financial experiences during my injury journey, plus challenges I’ve faced as a yoga teacher, what gave me hope, and what made my experience more manageable. Though the first six months post-injury were especially difficult, once I started to implement the following life-changing steps, my journey became a lot easier.

See also 4 Ways to Build Hip Stability + Prevent Injury

5 Steps to Recover from an Injury, On and Off the Mat

1. Take Care of Your Injury, but Don’t Let Your Injury Take Over Your Life.

When dealing with an injury, obviously take good care of your body, avoid activities that make the injury worse, and be sure to get all the medical attention you need. If you know the healing process is going to take a long time, it’s important not to get your identity wrapped up with your injury. You are experiencing an injury, and all that comes with it, but you are not your injury. There is more to you and your life than this particular experience.

I learned this lesson a long time ago when dealing with a health issue that influenced my entire digestive track, and got worse after I picked up a parasite in India. For the next couple of years, my entire world revolved around my stomach and colon—that was all I thought about, talked about, read about, etc. My health issue, and trying to fix it, became such a part of my life that it wasn’t healthy for me, or my relationships.

This time around, even though for the first six months I was in non-stop pain that affected my daily activities (I couldn’t even put shoes on unless they were flip-flops), my teaching, and my sleep, I refused to let this experience take over my life. I continue to meet with medical care professionals and do activities to support the healing process, but I don’t give this experience all of my attention. There is a big world out there and more to life than focusing on my hip.

The takeaway: Constantly talking and thinking about your injury, or any negative situation or setback, gives it more power. Focus on the positive aspects of your life while taking steps to get well.

2. Prioritize Self-Care. Feel the Feels, but Don’t Get Stuck There.

Injuries not only take a toll on your body, they also do a number on you mental and emotional state, leaving you in a vulnerable place. The first few months post-injury, I experienced a lot of internal turmoil, anxiety, and depression. I questioned how I would be able to stand on my own two feet, literally and figuratively. I wondered how long would I be in this limited state, how would it affect my teaching and teaching career, what else could I do for work since I’d worked solely in the yoga world for well over a decade, and where would I live if I had to give up everything? The way I normally processed this type of anxiety would be by going for a walk or moving through an asana practice, but that wasn’t an option.

I discovered the best way to handle this period of instability was coming up with routines that helped me feel supported and whole. To de-stress, I found that I could swim with a buoy between my legs, which felt like a meditative practice in and of itself. I got a waterproof iPod and turned it into an underwater party. To brighten my mood, I reintroduced my body to the sun. I spent more time with friends, and discovered how much I love Jacuzzis, hot springs, bathhouses, listening to the ocean, and getting chair massages.

The takeaway: Figure out what makes you feel at ease and supported, and do it!

3. Rewire Your Thinking. Focus on What You Can Do Now.

Post-injury, it’s easy to dwell on not having the same range of motion you once had or not having the capability to safely get into your favorite yoga postures. These limitations may last weeks, years, or even a lifetime. It’s normal to experience frustration and grieve your new limitations. That being said, continuing to focus on what “used to be” is not going to serve you or anyone else. It’s important not to get your identity, or value, wrapped up with your physical range of motion or capability. Your “do” is not your “who." You are not your yoga practice. The asana practice is only a tool to help connect you to something deeper than the physical body. Also, let go of the misconception that being able to do complex asanas equates to being an advanced yoga practitioner.

In the same way holding onto your past doesn’t serve you, putting unrealistic expectations on what your practice “should” look like by an arbitrary date isn’t healthy. Our timeline and Mother Nature’s timelines don’t always line up. It’s important to respect your body instead of pushing yourself too hard, which can lead to further setbacks. I learned this all too well in the first couple of weeks after my injury by pushing myself too hard, making my injury 100 times worse. Even after making my injury worse, I planned to be back to my normal practice in four to six months, while no doctor, both then and now, has been able to give me a timeline as to when I’ll be back to “normal."  Currently, I would be in a much better place and had an easier time healing had I backed off rather than pushed.

Two months into my injury, after experiencing a lot of depression and anxiety, I decided to rewire my mind. I sat down with a pen and paper and made an exhaustive list of everything I could do NOW, both on and off the mat. This was by far a turning point for me that gave me a much more positive outlook. I was so shocked and excited about all the things I could do, even while being in a limited state. For example, in addition to my new self-care activities, I realized how much I loved writing blogs and articles. I honed my verbal cues and realized I could still teach complex asanas in classes, workshops, and online by using students to demonstrate poses rather than my own body. I found out how much I enjoyed helping other teachers with their career path, and began developing a co-led 200-hour teacher training. I also went through a couple more teacher trainings, deepened my knowledge in anatomy, learned more about yoga injury prevention, and have become interested in yoga balls and therapeutic classes.

The takeaway: Focus on what you CAN do, not what you can’t do.

4. Don’t Let Go Of Your Practice—Work With What You’ve Got.

It can be easy to dwell on what your practice used to look and feel like pre-injury. Though your practice may temporarily or permanently altered, instead of focusing on what you can’t do, figure out what you can safely do now, even if it’s one pose, such as Legs-Up-the-Wall Pose (Viparita Karani) or a meditation practice.

Talk to your doctor or physical therapist and find out if there are any poses that may may reduce your pain or help heal your injury. For example, throughout my entire healing process, Viparita Karani has helped me reduce inflammation in my legs and hips and relax my pelvic floor muscles. Months after the initial injury, to help reduce pain, I added Downward-Facing Dog in wall ropes; a Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) variation in order to create space between the head of my femur bone and hip socket; and eventually Bridge Pose and one-legged Bridge Pose, to strengthen my gluteus and hamstring muscles, which tend to weaken when you have a hip injury.

Before doing any asana, ask yourself, “Is this pose going to help my injury, make it worse, or neither?" Don’t feel pressure to do any poses that aren’t going to support you getting better. Let your body be your guide. For poses that seem OK for you to do, be hypersensitive, take things slow, and be cautious when coming into a posture. Start with the most conservative variation of a pose and see how it feels before gradually going deeper. You might find the most conservative variation is the best variation for your body now and maybe even 10 years from now, and that’s OK. Its better to be safe than cause further harm to your body.

Let your yoga teacher know you are injured. If you have a minor injury, it might be OK for your teacher to adjust you during class. As for me, I don’t want anyone touching my body unless they are a medical professional. If there are poses offered in class that don’t seem best for you, find a couple of default poses that work for you. You can also ask your teacher for recommendations.

See also The 10 Rules of Hands-On Adjustments for Yoga Teachers

The takeaway: Let go of your ego. It’s important for you to let go of what you think a pose “should” look like. Don’t compare what your current practice looks like with what it used to look like, and don’t ever compare your practice with others.

5. Stay Positive About Your Future. Continue to Dream Big.

In addition to focusing on what you can do now, keep your eyes on what you want to see manifest! One of the positive things my injury did was force me to slow down my hamster wheel and allow me to see that my wheel wasn’t rolling down the best, most sustainable path. It gave me a chance to rethink what I really wanted in life, both big and small. I asked myself, “What do I want? How do I want to feel?" I discovered that the majority of the things that I wanted either didn’t require having a fully mobile body, or by the time some of my wants manifested, I would have a more mobile body. For example, I wanted feelings of peace, abundance, and stability. I wanted more quiet time, and more time to see my family my friends. I wanted to help animals and build water wells. I wanted to spend more time in nature, go clothes shopping (it’s been years), get a Vitamix (I finally got one!), take a vacation at least once a year (it had been years!), and have my own house. I wanted to use my gifts and talents, both known and unknown, in the best ways. Teaching-wise, I decided I wanted to take a slightly different direction, but I listed many of the same desires I had pre-injury. I wanted to work more with Yoga Journal (which I’m doing!), teach more online classes, learn more about yoga injury prevention, teach at more national and international workshops and festivals, and lead teacher trainings.

The takeaway: Don’t waste any time on being bitter. Don’t let your injury limit you now or your future. Where the mind goes, the man (or woman) follows! You may find the same dreams you had pre-injury can still happen post-injury. Let your setbacks become your divine set-ups. Dream big.

Hear Laura’s story come to life and learn how she turned the fear and difficulty of injury into a catalyst for positive change on Yogaland Podcast.


20 Modern Bedrooms by Roche Bobois


20 Modern Bedrooms by Roche Bobois

Photo courtesy: Roche Bobois

This a selection of 20 beds signed by famous designers such as Jean Paul Gaultier, Sacha Lakic, Philippe Bouix, Daniel Ezan, Luigi Gorgoni and others for Roche Bobois.


Thank you for reading this article!


Quiz: Which of Your Chakras Is Out of Balance?


Quiz: Which of Your Chakras Is Out of Balance?

Take our quiz to discover which of your chakras is out of balance so you can begin to realign your subtle body for vibrancy and overall well-being.
chakras diagram, meditation


Brick, wood and black & white touches define this contemporary home by COSO Architecture


Brick, wood and black & white touches define this contemporary home by COSO Architecture

Architects: COSO Architecture
Location: Australia
Year: 2016
Photo courtesy: Luc Remond

Thank you for reading this article!


Yoga Anatomy: What You Need to Know About the Shoulder Girdle


Yoga Anatomy: What You Need to Know About the Shoulder Girdle

The shoulder girdle is the most mobile and arguably the most vulnerable joint 
in the body. Here’s what you need to know to prevent injury.
shoulder anatomy

It’s the most mobile and arguably the most vulnerable joint in the body. Here’s what you need to know about the muscles of the shoulder to find greater stability and prevent injury.

The shoulder girdle’s mobility is a study in functional architecture. It was designed to help us climb, hang from trees, and occasionally even crawl. These days, however, most of us tend to move the shoulder joint in one direction only—out in front of us. Think about it: We spend the vast majority of our time on computer keyboards, cell phones, holding the steering wheel, or pushing a shopping cart. The result? We don’t take our shoulders through their full range of motion on a regular basis, and this repetition of forward-reaching tasks overtightens certain muscles in the shoulder joint while weakening others. Over time, this creates chronic misalignments of multiple muscles in the shoulder complex and eventually leads to pain and injury—particularly when we start weight-bearing on this joint on the yoga mat.


Anatomy of the Shoulder

The shoulder is made up of more than a dozen muscles, as well as the following four joints:

Acromioclavicular (AC) Joint

Where the shoulder blade (scapula) attaches to the collarbone

Glenohumeral (GH) Joint

Where the upper arm bone (the humerus) fits into the shallow ball-and-socket joint of the shoulder blade

Scapulocostal (SCC) Joint

Connects the rib cage to the shoulder blade

Sternoclavicular (SC) Joint

Connects the collarbone to your sternum

Top Shoulder Injuries

Unfortunately, the rotator cuff (see below) has become synonymous with “injury.” Here are two of the most common shoulder injuries and why they occur, plus try 4 Poses to Prevent + Heal Shoulder Injuries

Rotator Cuff Bursitis/Impingement

This typically refers to inflammation caused by excessive irritation of the supraspinatus tendon, which passes directly underneath the AC joint. If the shoulders are out of alignment repeatedly in weight-bearing poses like Down DogUpward-Facing Dog, and Chaturanga, the supraspinatus tendon and its bursa (a fluid-filled sack that cushions the tendon) can become impinged in the narrow, bony tunnel underneath the AC joint. The result? Pain.

Biceps Tendinitis

Two tendons attach to the biceps: One connects over the humeral head into the shallow GH joint on the scapula; the other attaches to the coracoid process, a bony protrusion on the scapula. When students complain of pain in the front of the shoulder, it can mean one or both of these biceps tendons are irritated. A likely culprit is poor alignment of the shoulders in Chaturanga. When lowering, the biceps tendons can easily become overstretched and even tear.

See alsoAlignment Cues Decoded: “Draw Your Shoulder Blades Down”


The rotator cuff, explained

Surrounding the glenohumeral joint is the rotator cuff, a group of four muscles that help negotiate the position of the humeral head within its socket. These muscles originate from different landmarks on the scapula and latch onto the head of the humerus. They are:

Subscapularis (not shown)

Located on the front side of the scapula; helps you internally rotate the arm


Located on the top side of the scapula; initiates abduction, or the lifting of your arm out to the side


The bigger muscle on the back surface of the scapula; externally rotates the arm bone and stabilizes the shoulder joint

Teres Minor

The smaller muscle on the back surface of the scapula; externally rotates the shoulder

To keep the rotator cuff muscles injury-free, it’s crucial to stabilize the entire shoulder girdle when you place weight on your hands—like in Plank Pose, for example. In an efficient Plank, the body recruits multiple muscles to stabilize the shoulder girdle. Two key muscles that stabilize the scapulae against your rib cage at the ScC joints are the serratus anterior muscles (which protract the shoulder blades, pulling them away from the spine) and the rhomboids (which retract the shoulder blades, pulling them toward the spine). While the serratus anterior and rhomboids have opposing actions, they work together to help keep your scapulae from winging off your back and wreaking havoc on the rest of your shoulder joints and muscles.

See alsoA Yogi’s Guide to the Shoulder Girdle + Its Actions

About Our Pros
Writer Jill Miller is the co-founder of Tune Up Fitness Worldwide and creator of the corrective exercise format Yoga Tune Up® and author of The Roll Model. She has presented case studies at the Fascia Congress and the International Symposium of Yoga Therapists, and teaches at fitness and yoga conferences worldwide. Learn more at yogatuneup.com.

Model Carrie Owerko is a New York–based Senior Iyengar Yoga teacher and Laban Movement Analyst. She also leads Yoga Journal’s online course Iyengar 101: A 6-Week Master Class on Iyengar Yoga’s Legendary Poses and Principles.Sign up nowfor our adventurous Iyengar class, a fun, creative journey that will profoundly deepen and transform your approach to yoga and teach you everything you need to know about BKS Iyengar’s unique method.


《 Caro Emerald – You Don’t Love Me (03:56) 》

《 Caro Emerald – You Don’t Love Me (03:56) 》

Moscow Stylish Apartment by Alexandra Fedorova


Moscow Stylish Apartment by Alexandra Fedorova

Architects: Alexandra Fedorova
Location: MoscowRussia
Photo courtesy: Alexandra Fedorova

Moscow Stylish Apartment-01Moscow Stylish Apartment-02Moscow Stylish Apartment-03Moscow Stylish Apartment-04Moscow Stylish Apartment-05Moscow Stylish Apartment-06Moscow Stylish Apartment-07Moscow Stylish Apartment-08Moscow Stylish Apartment-09Moscow Stylish Apartment-10Moscow Stylish Apartment-11Moscow Stylish Apartment-12Moscow Stylish Apartment-13Moscow Stylish Apartment-14Moscow Stylish Apartment-15Moscow Stylish Apartment-16Moscow Stylish Apartment-17Moscow Stylish Apartment-18Moscow Stylish Apartment-19Moscow Stylish Apartment-20Moscow Stylish Apartment-21Moscow Stylish Apartment-22Moscow Stylish Apartment-23Moscow Stylish Apartment-24Moscow Stylish Apartment-25Moscow Stylish Apartment-26Moscow Stylish Apartment-27

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《 Caro Emerald – The Other Woman (05:36) 》

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市場中的供需雙方所決定的價格可以完全反映供需雙方的利益,必須建立在供需雙方地位是對等的前提下。也就是說,任何使雙方不對等的因素都會導致市場機制無法運作或市場失靈 (failure)。導致供需雙方地位不對等的因素很多,例如,供需雙方的市場力量、訊息不對稱或國營企業等。

就供需雙方的市場力量而言,以勞動市場為例,我們可以看到亞洲國家與歐洲國家的勞工工會力量差異是非常大的。今年四月初,法國總統馬克宏(Emmanuel Macron)放棄逼迫法國國家鐵路公司(SNCF)進行改革,預計有48%的鐵路員工響應工會罷工號召,而參加罷工的鐵路司機將達77%,且罷工將持續至六月底,這樣的舉動必然導致法國鐵路運輸大癱瘓。然而,這樣的罷工情景在亞洲國家要發生的機率並不高。這是因為亞洲地區的工會力量並未如歐洲如此強大所致。即使近年來台灣政府對於勞工的重視程度逐漸提高,但工會的力量與歐洲國家仍存在不小的落差,因此,相較於歐洲國家,可以想見亞洲或台灣勞動市場所決定的工資必然對勞工較為不利,例如,日本的過勞工作,韓國勞工的自殺率高,以及台灣的工作貧窮等,均是明顯的例子。因此,勞動市場的供需力量若不對等,工資可能由雇主機制或工會機制所決定,但絕非市場機制決定。







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【生態旅遊】春遊查拉密 一探山海間的生態智慧


【生態旅遊】春遊查拉密 一探山海間的生態智慧

發表日期 2018/04/30




「瀧」部落的由來 原來是海裡的「黑色百步蛇」




小米田砌石牆 保水又防災的生態智慧









vuvu的後花園 滿是學問






「夠用就好」 與大自然和諧共處的智慧






[註] 原意指祖父母,此處延伸為對祖父母輩之泛稱。參考:原住民族語言線上查詢字典


※ 本文與 行政院農業委員會 林務局  合作刊登





《 Caro Emerald – The Ghost Of You (03:47) 》

《 Caro Emerald – The Ghost Of You (03:47) 》

從河串起的起起落落 水田幾乎消失在粗坑


從河串起的起起落落 水田幾乎消失在粗坑

發表日期 2018/04/30

















空景下的粗坑,看得出早年的水田皆已棄耕不復在。(拍攝日期:2018.02.28 豐水期)
空景下的粗坑,看得出早年的水田皆已棄耕不復在。(拍攝日期:2018.02.28 豐水期)圖片來源:人禾



※ 本文原載於2018年04月15日人禾基金會「從河說起」部落格


《 Caro Emerald – Back It Up (03:42) 》

《 Caro Emerald – Back It Up (03:42) 》

高手在民間 環團發起徵件 尋取代深澳電廠的N種可能


高手在民間 環團發起徵件 尋取代深澳電廠的N種可能

發表日期 2018/04/30






檢視官方北部缺電說詞  環團:尖峰缺口由太陽能補齊

據經濟部能源局推估,2025年北部供電區的尖峰負載將達15.41 GW,但供電能力只有14.5 GW,因此若要避免中電北送,北部需設法補上0.91 GW的缺口。












《 Caro Emerald – That Man (03:51) 》

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離岸風電遴選出爐 發出3836MW 外商達德、沃旭成大贏家


離岸風電遴選出爐 發出3836MW 外商達德、沃旭成大贏家

發表日期 2018/04/30





















《 Caro Emerald – A Night Like This (03:52) 》

《 Caro Emerald – A Night Like This (03:52) 》

Scientists discover moss that filters arsenic out of water, making it safe to drink


Scientists discover moss that filters arsenic out of water, making it safe to drink

Discovery could provide environmentally friendly way to purify water contaminated by mining activity, say researchers


Scientists in Sweden have discovered a moss that purifies water contaminated with poisonous arsenic so successfully that it becomes safe to drink.

Researchers at Stockholm University say the aquatic moss, warnstofia fluitans, which flourishes in northern Sweden, can rapidly absorb arsenic, removing as much as 82 per cent of the toxins within one hour in some tests.

Due to mining operations in this part of Sweden, wetlands and water sources used for drinking and for growing crops are often contaminated with arsenic.

The research team said the discovery could provide an environmentally friendly way to purify the water.

One possible scenario is to grow the moss in streams and other watercourses with high levels of arsenic, they said.

“We hope that the plant-based wetland system that we are developing will solve the arsenic problem in Sweden’s northern mining areas," said Maria Greger, associate professor at the Department of Ecology, Environment and Plant Sciences at Stockholm University and leader of the research group.

Arsenic is a metalloid element common in many minerals, and is a common waste product from mining. Mine tailings are a major environmental issue as they can often be highly toxic. It is difficult to successfully isolate large deposits of waste, and as a result, concentrations of toxins can end up in water sources.

In Sweden the bedrock contains high levels of arsenic, which has been brought to the surface by mining.

The arsenic enters water courses, and then raises levels of arsenic in crops. In Sweden, this applies to wheat, root vegetables and leafy greens, the researchers said.

A small amount of arsenic in some foods is not abnormal. In other countries, there are high levels of arsenic in rice, for example.

“How much arsenic we consume ultimately depends on how much of these foods we eat, as well as how and where they were grown,” said Professor Greger.

“Our aim is that the plant-based wetland system we are developing will filter out the arsenic before the water becomes drinking water and irrigation water. That way, the arsenic will not make it into our food," she added.

The research, published in the journal Environmental Pollution, centres around the ability of the moss to perform a process called phytofiltration, in which waste products such as heavy metals like arsenic are largely absorbed.

“Our experiments show that the moss has a very high capacity to remove arsenic. It takes no more than an hour to remove 80 per cent of the arsenic from a container of water. By then, the water has reached such a low level of arsenic that it is no longer harmful to people," said research assistant Arifin Sandhi, who conducted the experiments.


能過濾飲水砷污染的苔蘚 科學家找到了


能過濾飲水砷污染的苔蘚 科學家找到了

發表日期 2018/04/30
環境資訊中心綜合外電;姜唯 編譯;林大利 審校


根據英國獨立報報導,科學家發現瑞典北部常見的一種水生苔蘚(Warnstofia fluitans)能迅速吸收砷,在部分的測試中,甚至可在一小時內排除多達82%的毒素。

Arifin Sandhi (CC BY-NC-ND 4.0)
研究團隊在溫室中培養的苔癬。斯德哥爾摩大學堤東,Arifin Sandhi攝 (CC BY-NC-ND 4.0)。


一種可行的做法是,在溪流和其他含砷量高的水道中種植苔蘚。此方案仍在發展中,「希望我們這個以植物為基礎的濕地系統,能解決瑞典北部礦區的砷污染問題,」斯德哥爾摩大學生態環境與植物科學系副教授、研究主持人Maria Greger說。




該研究發表在《環境污染》(Environmental Pollution)期刊上,探討苔蘚「植生過濾」(phytofiltration)的能力。在植生過濾的過程中,砷等重金屬被大量吸收掉。

「我們的實驗顯示,苔蘚吸收砷的能力很優異,不到一個小時就能從一個容器的水中去除80%的砷,使水中的砷含量達到安全的程度。」進行實驗的研究助理Arifin Sandhi說。








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