You can do it anywhere, you can even do it in a chair!

If you're like me, the first thing you think when you hurt yourself is "I'd better get to yoga!" Because Bikram Yoga is a therapeutic practice, it's designed to be safe and beneficial no matter what condition your bod is in! When injured all you need to do is gentle stretching without causing any strain or pain.

When you break a leg (like my mother-in-law, pictured below) or have another injury where you can't bear weight on a leg or foot, the standing part of class can be performed in a chair with tons of benefit to the whole body.

Here's how to do it:

1. Get a chair: Ideal is a simple folding chair with a back but no arm rests. In a pinch though, a plastic lawn chair like the one shown above will do! Mainly you want it to be sturdy and also have a back you can grab onto.
   
2. Whole standing series: Keep feet about hip distance apart instead of "toes and heels touching" This is a more relaxed position for the hips and back while seated.
3. Pranayama, Half Moon & Backbend: Sit with a straight spine and move only the head and arms. 
4. Hands to Feet pose: Bend forward and hold behind the calves. You won't get a leg stretch with bent legs, so the focus instead is on relaxing and gently stretching the back.
5. Awkward pose, Eagle: Begin with a straight spine and move only arms and torso.
6. Standing Head to Knee: Depending on the injury. If you are able to, grab your foot with fingers interlocked and stretch the leg forward until it's straight. If that's too much pressure on the foot or ankle, simply sit up straight and extend your leg forward, flexing the foot and locking the knee.
7. Standing Bow: Hold the back of the chair to stretch your shoulders in opposite directions.
8. Balancing Stick: Perform the upper body part of the posture as instructed.
9. Separate Leg Stretching: Open your legs, keeping knees bent and fold forward, much like Hands to Feet pose. 
10. Triangle: Keeping your bottom on the chair, set up your legs and perform the posture to the best of your ability.
11. Standing Separate Leg Head to Knee pose: Open your legs and perform the posture to the best of your ability. Your front leg will need to stay bent. The focus here is getting a good frontside compression by touching your forehead as close to your knee as you can.
12. Tree pose, Toe Stand: Tree pose is a good time to make your way down to the floor as you may need a bit of extra time. Once you are laying on your back, you can perform Tree pose as usual.