Namaste everyone-Broken toe and desperate to be back on my mat

[TeeA]

Hello everyone.
Last week I broke my little pinkie toe and because of the pain, I have been off my mat for a week.

I am a intermediate beginner and I am looking for any poses or variation of poses that will not aggervate the toe any further. Last night's vinyasa was rough. Warrior 1-3 were out of the question as well as triangle and side angle pose (too much pressure on the toe). I am hoping to use this injury to expand my learning and well being without causing further damage to the toe so it can heal properly.

[core789]

Oh...poor you ..that really does sound sore.

You poor thing.

Welcome to the forum, TeeA

[InnerAthlete]

Hello TeeA.

Broken toes are very difficult to work around and there's not much that can be done for them physiologically. However, we can support the body's own healing mechanisms through meditation (light and color), pranayama (breath calming to the nervous system), rest, proper nutrition, and a physical practice comprised of restorative poses.

Since you are asking only about the last of these, I'll respond directly to that.
Standing poses and inversion likely are to be avoided. The former due to the demand placed on the toes in the pose and the later due to the demand in entering and exiting the posture. The prone and kneeling postures might be painful as well but try a folded blanket under the tops of the feet and see.

If you are careful you can do Sarvangasana with feet on the wall, knees bent. And I am presuming that pose would not be done flat on the floor but on the appropriate props to preserve the curve of the neck and ONLY if it is already part of your practice and/or has been taught to you by a well trained teacher.

If you have a wall rope system or know how to modify when you do not, then you can do Adho Mukha Svanasana in the belt (traction). Other postures that are "ok" may be tadasana, hastasana, parvatasana, baddha konasana, supta baddha konasana, upavistha konasana, Supta Padangusthasana with the strap around the heel, Parsva and Parivrrta in the same manner, parivrtta pavanamuktasanaa, garudasana in sukhasana, gomukhasana in sukhasana, ardha badha padmasana, marichyasana III, dandasana, purvottanasana, janu sirsasana just to name the one's that come to mind first.

I'd advise a sabbatical for your vinyasa pace perhaps returning to that after the toe fracture is healed, if it so suits you at that time.

[TeeA]

Thanks for the suggestions and ideas Inner Athlete. I have been off the foot for over a week, and took last night's vinyasa very slow with frequent breaks. I will be able to do Sarvangasana as this is part of my regular practice. I will definately try the rolled towel under the tops of the feet as well.

Thanks again
Namaste
TeeA

[TeeA]

Thanks everyone for your kind words and suggestions. With thoses, I have been able to have limited practice without major pains.

[CityMonk]

Originally Posted by TeeA

Hello everyone.
Last week I broke my little pinkie toe and because of the pain, I have been off my mat for a week.

I am a intermediate beginner and I am looking for any poses or variation of poses that will not aggervate the toe any further. Last night's vinyasa was rough. Warrior 1-3 were out of the question as well as triangle and side angle pose (too much pressure on the toe). I am hoping to use this injury to expand my learning and well being without causing further damage to the toe so it can heal properly.

Do not worry! One of my students has broken big toe and she is in her late 40's and she is doing just fine making bid progress! I have broken pinkie and even did not know about it

You need to rest it for at least few week (2-3). during that time you can do some reading on yoga, meditation, practice yama and niyama actively! There are so many things besides yoga asanas!