Avoid frost bite. Do not allow ice to sit statically against the skin without a layer of protection such as a paper or regular towel. Ice therapy without a towel is acceptable only if the ice pack is continually moved over and around the injured area. Do not ice for more than 15 minutes. Icing for too long within one session may cause further damage. Ice as frequently as desired but allow a minimum of 1.5 hours before beginning the icing again. The best rule is to use ice therapy before breakfast, lunch, dinner and after practicing. Never ice a chronic injury before practicing.
Heat treatments are best just before practicing. This form of treatment is effective for chronic conditions such as overuse injuries. It will help to stimulate blood flow to the injury leading to relaxing and loosening the tissues.
Heating tissues can be accomplished using a heating pad or a hot, wet towel. One method is to place a towel under hot tap water and then apply it to the injured area. Avoid burns when with heat treatments by using only moderate heat. Do not use heat treatments for more than 15 minutes at a time. Do not use heat treatments after a practice or with an acute injury. Warm showers are also helpful before a morning yoga practice.
These guidelines will allow a safe yoga practice while encouraging the healing of injuries. The above guidelines can effectively heal most minor injuries. Simultaneously it is advisable to refer to your doctor. Severe pain lasting more than a few days without improvement requires medical attention. Avoiding most injuries are possible by practicing at no more than 80% of the maximum available output.