One of the most common things I hear is:
“I can’t do yoga right now — I’ve got an injury.”
A frozen shoulder. A sore wrist. Ongoing shoulder pain. Something that flares up unpredictably. And suddenly yoga feels like something you’re locked out of, waiting on the other side of recovery.
But here’s the truth I want you to hear:
Yoga doesn’t stop being available to you just because part of your body needs care.
Yoga was never meant to be an all-or-nothing, push-through-it practice. In fact, some of the most powerful yoga happens when movement is limited.
One of the most powerful aspects of yoga is learning to notice sensation in the body — not to fix it or change it, but simply to be present with it. This kind of awareness brings us into the moment and can be a powerful pathway to self-understanding and growth. Injury, in many ways, invites us onto this path. It asks us to come back to the body, to notice what’s here — whether that’s pain, emotion, or subtle sensation — without judgment, and to meet ourselves exactly where we are.
Movement is only one part of yoga
Modern yoga culture often makes it look like yoga = shapes. Arms overhead. Weight through wrists. Flowing sequences that assume your shoulders are happy and your joints are on board.
But yoga is a much bigger, richer practice than that.
Yoga includes:
- Awareness of breath
- Nervous system regulation
- Mindful attention
- Sensation (including pleasant sensation)
- Rest
- Focus
- Presence
All of these support healing — physically and emotionally.
When you’re injured, your nervous system is often working overtime. Pain, frustration, fear of making things worse, impatience to “get back to normal.” Yoga practices that help settle the nervous system can directly support recovery by reducing stress hormones, improving circulation, and helping you reconnect with your body in a kinder way.
Yoga doesn’t have to involve your arms
This is exactly why I’ve recorded a 15-minute standing, arm-free yoga class, designed especially for people with:
- Frozen shoulder
- Shoulder or arm injuries
- Wrist pain or issues
- Limited upper-body mobility
In this class, your arms are completely optional — you can keep them relaxed by your sides the entire time. The focus is on:
- Grounding through the feet
- Gentle, accessible lower-body movement
- Balance (with plenty of choice)
- Breath awareness
- Feeling stable, capable, and present
It’s short, simple, and intentionally non-demanding — because healing bodies don’t need to be pushed, they need to be supported.
Healing isn’t just physical
Yoga also gives us tools for the mental and emotional side of injury — which is often overlooked.
Practising awareness helps you notice when you’re tensing unnecessarily.
Breath work helps calm the “something is wrong” alarm in the body.
Mindfulness helps soften the urge to rush or compare yourself to how you used to move.
And perhaps most importantly, yoga offers permission:
Permission to meet yourself where you are.
Permission to rest without guilt.
Permission to stay connected to your practice even when things are messy or imperfect.
Yoga meets you where you are
You don’t need to be pain-free.
You don’t need full range of motion.
You don’t need to wait until you’re “better.”
Yoga adapts. Yoga includes. Yoga meets you where you are — arms down, movement small, breath steady.
If you’re navigating an injury right now and craving movement that feels safe, respectful, and genuinely supportive, this arm-free class is here for you. And if all you do is stand, breathe, and notice how your feet meet the floor — that still counts. That is yoga.
Your practice isn’t broken.
Your body isn’t failing.
You’re still very much allowed to be here.
Love and light,
Suze
A gentle reminder:
Yoga is not a substitute for medical care. If you are managing an injury, illness, or ongoing condition, please consult your doctor, physiotherapist, or other qualified healthcare professional before beginning or continuing a yoga practice. Always listen to your body, move within your own limits, and stop if anything causes pain or discomfort. You are responsible for your own wellbeing during practice.
Where to find this class:
One-Time Purchase on Patreon: Perfect for when you’re recovering from an injury, have limited capacity, or want to move gently. This is one of several accessible and supportive classes available for one-time purchase, with ongoing access on Patreon. Find it here…
Gold Class Members: This class is included with your membership — check it out here.
