First, check with your health care practitioner for a proper diagnosis. Then find a teacher who can make sure your practice is working for, not against, you. "To
avoid going wrong again, look for an experienced instructor who's helped others with the same problem," advises Evlaleah Howard, an advanced senior Iyengar teacher in the San Francisco Bay Area and Montana. In the meantime, this chart outlines two common injuries and the poses that can help or hurt you on the road to recovery.
*Both Down Dog and Plank should be done after pain subsides. Done
in sequence, both poses provide much-needed strength to the area.