This message was posted on January 28, 2026 by Charlotte Bell. </p><div>
Way back in high school, I sprained both of my ankles – not at the same time, but within a year. The first sprain, the left ankle, was quite serious. I couldn’t put any weight on my foot for over a week. I had to stay home from school and lift it and freeze it for all my waking hours. The second sprain, the right ankle, was less severe and I took it less seriously. Although both ankles have been strained several times since then, the right one, the one I didn’t tend to as much, has rolled over literally hundreds of times. Yoga practice helped strengthen both ankles. All those standing positions, single-leg balance exercises and foot exercises significantly reduced the frequency of ankle inversion. Inversion still happened, but I noticed a big difference a year into my yoga practice, which has now lasted more than 40 years.
Until recently, I could always stay upright when my right ankle rolled. However, the last two times I fell quite spectacularly on a completely flat surface. That was the signal for me to have it investigated. An MRI showed that the lateral ligaments were so stretched that they could no longer prevent inversion. Surgery was the only cure.
The recovery is tough: two and a half weeks in a cast without weight bearing, six weeks in a boot (which is where I am now) and another three weeks in a splint. Don’t drive for 12 weeks.
How injuries change your life
I expected recovery from ankle surgery to bring major changes. But it’s the little things that quickly became the most clear. For example, it is impossible to carry my tea from the kitchen counter to the kitchen table when I use a knee scooter. By the way, making the tea in the first place is quite difficult. Getting dressed takes three times as long as normal. Feeding my always-hungry 18-year-old cat tests my balance. For the first few days after surgery, my husband had to pull double duty, which allowed me to complete even the most basic tasks.
After a few days, when the fog of anesthesia started to clear, I was able to use a groundbreaking crutch called a crutch I walk. The iWalk is a crutch that you attach to your leg. It has a platform for your shin and a peg leg at the bottom. This allows you to keep your hands free without straining your foot. Using the iWalk allowed me to perform most basic tasks myself. I’ve cooked several meals with it and vacuumed my entire house several times.
I’m so grateful to live in a time where the iWalk is available. I am also grateful that yoga practice allows me to use these. A stable balance is a requirement for using the iWalk. I can thank my yoga practice for helping me maintain good balance skills.
How to maintain your yoga practice even when you’re not 100 percent
A little preparation and creative thinking before your surgery can help you maintain your yoga practice even if your body is not 100 percent functional. Here’s what I’ve learned so far:
Plan your practice
A few weeks before my surgery, I started paying attention to which asanas would be feasible if I couldn’t put weight on my foot, and which I would need to let go temporarily. I also thought about what yoga props could help me practice poses that wouldn’t be possible without help. It was surprising – and encouraging – to see how many more poses I could do.
It’s easy to get into the habit of practicing our favorite poses and avoiding the ones we don’t consider as important. When an injury keeps us from practicing our favorite poses, we can revisit the asanas we often neglect. Sometimes, when we delve into poses we aren’t particularly fond of, we can learn from them again.
To teach or not to teach?
Initially, I planned to take a week off from teaching. But as I entered the second week, I realized that the care required to simply get around would distract me from focusing on my students. So I waited another week until I could start putting weight on my foot. The body awareness I developed over decades through yoga practice allowed me to make that determination. My students supported me in everything I had to do.
There are poses I won’t be able to do for the next two months. But that doesn’t mean I can’t teach them. My students are all very experienced. They don’t need me to demonstrate everything. Not demonstrating gives me the opportunity to sharpen my language skills.
The most important factor in deciding whether to teach when you have an injury is to listen to your own inner teacher. Prioritize your recovery. Do you have the energy to be fully present with your students? Or is it wiser to put your energy into your recovery?
Remember that there is more to yoga practice than asana
Asana is the third of the eight limbs of yoga. So if your body is unable to do physical exercises, there are other options. Pranayama exercises, especially if you focus on deep, diaphragmatic breathing, can help you restore your energy. Meditation, including paying attention to your responses to the changes you are experiencing, can help your mind stay stable and flexible as you heal.
Notice your reactions: impatience, boredom, frustration, etc. How do these mental states show up in your body? What sensations are associated with it? Where do these energies live in your body? By connecting with the physical sensations of mental energies we can feel their changing nature. This can help us become less reactive and more at peace with whatever is happening. Recovering from an injury or surgery is challenging enough without our posture making it even more difficult.
Injuries happen. Sometimes surgery is the only option for healing. Respecting your body as it recovers is essential for a full and lasting recovery. Your yoga practice, in all its aspects, can help you heal wisely.