Shoulder injuries in Ashtanga Yoga.

During my years of practicing Ashtanga yoga, I’ve come to appreciate that injuries—whether from the practice itself or other activities—are not obstacles but rather opportunities to refine awareness. A few years ago, I suffered a shoulder injury that took two years to recover from, and even today, it still influences my practice. The injury forced me to reassess how I approached Ashtanga, challenging me to find ways to move with greater intelligence rather than relying on habitual patterns.

One of the biggest lessons I learned was the importance of adapting postures rather than forcing them. Traditional Ashtanga sequencing can be demanding on the shoulders, particularly in transitions like jump-backs and jump-throughs, as well as in postures requiring deep external rotation, such as Marichyasana B and D. For a long time, I had to modify these movements, avoiding unnecessary strain while still maintaining the rhythm and discipline of the practice. Rather than seeing modifications as a setback, I began to view them as a form of self-inquiry—what does my body truly need, and how can I practice in a way that promotes healing rather than aggravation?

Even though my shoulder has largely healed, I still feel its effects, and it continues to shape my practice today. There are movements I approach with more patience, and I have developed a much greater respect for the subtleties of alignment, breath, and engagement. This experience has deepened my teaching as well—helping students work through injuries with care and intelligence, rather than pushing through pain in pursuit of an idealised form. Ultimately, Ashtanga is not about performing a set series of postures perfectly, but about cultivating awareness, adaptability, and longevity in practice.

Mandy Naylor