At Sheddon Physiotherapy and Sports Clinic in Oakville, we know how powerful movement can be for both body and mind. In celebration of International Yoga Day this Saturday June 21st 2025, our team is sharing 10 yoga poses that we regularly recommend to patients to improve mobility and relieve pain.
Whether you’re dealing with tight hips from sitting all day or nagging back stiffness, these poses are great additions to your daily routine or rehab program. Best of all? They’re physiotherapist-approved—meaning they’re safe, effective, and adaptable for most fitness levels.
Continue reading this blog post to learn about the many benefits of yoga—from flexibility and strength to pain relief and relaxation. Then roll out your mat, take a deep breath, and give these physiotherapist-approved poses a try.
The Top Health Benefits of Yoga for Rehab and Recovery
Yoga is more than just stretching—it’s a powerful tool for improving movement, managing pain, and supporting long-term recovery. At Sheddon Physiotherapy and Sports Clinic in Oakville, we often incorporate yoga-inspired exercises into physiotherapy programs to help patients heal, move better, and feel stronger. Here are some of the many benefits of yoga:
- Increase flexibility and joint mobility
- Improve balance and coordination (especially important after injury)
- Build core strength and postural control
- Reduce stress and enhance mental well-being
- Manage chronic pain, including low back pain, neck tension, and arthritis
Whether you’re recovering from an injury or looking to prevent one, combining yoga and physiotherapy can be a safe and effective approach to restoring movement and function.
Top 10 Physio-Approved Yoga Poses
1. Child’s Pose
Target: Low back, hips, shoulders
This gentle resting position calms the body while gently stretching the spine, shoulders and hips. We recommend it to reduce tension, especially after sitting or standing for long periods.
2. Downward Dog
Target: Posterior chain (calves, hamstrings, back), shoulders
A well-rounded stretch for the entire back of the body. Bend your knees or use blocks under the hands to make it more accessible. Great for improving posture awareness.
3. Cobra
Target: Lumbar extension, posture
A safe way to extend the spine and open the chest. Ideal for people who sit frequently or experience forward-rounded posture. Keep elbows soft and avoid overextending the neck.
4. Plank
Target: Core, shoulders, full-body control
A strong core is crucial for injury prevention. Whether on your toes or knees, plank strengthens the midsection and stabilizes the shoulders. A staple in many of our physio exercise programs.
5. Bird Dog
Target: Core, glutes, spine stability
A physiotherapy classic! Bird dog reinforces coordination, balance, and deep core control. Focus on slow, steady movement to prevent wobbling or collapsing in the low back.
6. Tree Pose
Target: Balance, ankle stability, core
Balance is critical as we age. This standing pose challenges the legs and core while improving postural control. Use a wall for support or keep the foot lower on the leg if needed.
7. Side Plank
Target: Core strength, shoulder stability, hip control
A favourite among physios, Side Plank fires up the obliques and builds shoulder and hip strength—key for spinal support and injury prevention. Start with knees bent or use your bottom knee as support if you’re building strength or recovering from injury.
8. Bridge
Target: Glutes, hamstrings, low back
Bridge pose activates the posterior chain and supports lumbar health. It’s a safe and effective way to improve hip mobility and core strength without stressing the spine.
9. Warrior III
Target: Single-leg stability, hamstrings, glutes
A more advanced balance pose, Warrior III strengthens the legs, hips, and core. It’s often used in rehab for athletes and runners who need better control on one leg.
10. Extended Side Angle Pose
Target: Lateral trunk, hips, shoulders
This pose opens up the side body and strengthens the legs. A great addition for anyone needing more rotational and frontal plane movement in their routine.
Questions Patients Often Ask Their Physio About Yoga
As physiotherapists in Oakville, we hear a lot of the same concerns from patients who do yoga. Below you’ll find the most common questions we get.
- Is it normal for my wrists to hurt in yoga?
- It’s common, especially in poses like plank or down dog. Try distributing weight through your fingers, using yoga blocks, or modifying. Persistent wrist pain may mean you need a physio check for joint or tendon strain.
- Should I be sore after every yoga session?
- A little muscle soreness (DOMS) is okay—especially after new or intense classes—but sharp or lingering pain isn’t. If soreness limits your daily activities, it’s worth getting your movement patterns or flexibility imbalances assessed.
- Do I need to stop yoga if I have sciatica?
- Not necessarily. Some poses (like cat-cow) can help, while others (like deep forward folds) might aggravate it. A physiotherapist can help guide you with whether you should continue or back off.
- What is the best treatment for yoga-related shoulder pain?
- Start with posture correction, scapular strengthening, and gentle mobility work. If your pain limits certain poses, book a physiotherapy assessment to determine your next steps.
- Why does my low back ache after yoga?
- You may be overstretching. Try less intense backbends and engage your core. If it doesn’t improve, a physio can check your alignment.
Ready to Move Better?
There are a number of excellent yoga studios here in Oakville, Ontario, offering everything from beginner-friendly classes to advanced. While we don’t offer yoga classes at Sheddon Physiotherapy and Sports Clinic, we regularly encourage our patients to do yoga inspired moves as part of their rehab and recovery.
If you’re currently dealing with an injury, stiffness, or pain that’s limiting your ability to enjoy yoga, we’d love to help. Book an assessment with one of our physiotherapists, and we’ll work with you to get back on your mat—safely, confidently, and pain-free.
Call us today or book online to get started.
Sheddon Physiotherapy and Sports Clinic – Oakville, Ontario
905-849-4576
Frequently Asked Questions
Q: Is yoga safe if I have an injury?
A: It depends on the type of injury. Some yoga poses can actually aid recovery, while others may need to be modified. Our physiotherapists can assess your condition and guide you safely.
Q: Can yoga replace physiotherapy?
A: Yoga can complement physiotherapy, but it doesn’t replace individualized treatment—especially when you’re dealing with pain, injury, or mobility limitations.
