What I wish I have known before my own story began..

I first learned more about concussion and its possible effects on the body a few months ago, during one of the yoga teacher trainings that I took with Yoga Medicine. I understood what a concussion was in theory, but I had never really understood how it could feel from the inside. Like many things in life, it is something you understand differently once you experience it yourself. Yes, unfortunately, I did. Four weeks ago, I hit my head in what initially seemed like a relatively small accident. The following day, however, I started to notice that something was different. Walking up the stairs made me feel dizzy and unwell, my head felt heavy and I simply did not feel like myself, so I decided to see a doctor. I was told that I likely had a concussion and was advised to take time off, rest and give my body space to recover. That was the beginning of a very different kind of journey for me.

Concussion can look very different from person to person

One of the first things I learned was how individual concussion recovery can be. Within my first month of being on this recovery journey, I met someone who was hit on the head, developed a concussion and was back to his usual routine within a few days. I also heard about my colleague’s sister, whose symptoms after a skiing accident lasted for several more months. And that was actually a bit of a relief for me to hear! Because until then, I didn’t know if I was getting back to normal in a “good” way or if my body was somehow taking longer – and that alone felt very uncertain. But it is important to know: there is no single recovery timeline, and symptoms can vary greatly from person to person. For me, some symptoms improved relatively quickly, while others stayed around for longer. Alongside dizziness, fatigue and a heavy feeling in my head, I experienced moments of panic and shivering, and there were nights when sleeping in my usual position simply did not feel comfortable. Every day seemed slightly different and I had to learn to accept that recovery would not necessarily be a straight line.

In addition, as someone who naturally loves movement and is used to being active, slowing down was probably one of the most challenging parts. But after about three weeks, I started feeling well enough to carefully explore movement again. I rolled out my mat and looked for gentle yoga practices specifically designed for people recovering from concussion. Finding exactly that type was such a joyful moment. I started very simply, with sessions of 10–15 minutes. Most of the movements were seated, which gave me a sense of stability and security and I slowly introduced standing movements and balance work. Whenever I felt uncertain, I could have stayed close to a wall or used a chair for support, but that wasn’t necessary. The pace was much slower than what I was used to and breathing became an important anchor throughout the practice. What surprised me most was how much attention even simple movements required. Some movements that I would normally perform without thinking suddenly needed more concentration. I had to notice how my body was responding, how coordinated I felt and whether I was comfortable continuing. Rather than trying to “get back” to my previous level, I began to focus on rebuilding trust in my body step by step. Over the following days and weeks, I started noticing small improvements and could also extend the practice to 30 minutes or a little more. My coordination felt more familiar, my balance gradually became steadier and I could do a little more without feeling exhausted. The progress was subtle, but it was there. I also became much more aware of how important the environment was. A screen that was too bright or talking that was too loud felt like too much stimulation together with all the movement and the need to concentrate. When it felt overwhelming, I simply stayed in a calm and quiet space. Practising without music worked particularly well for me because it allowed me to focus on my breathing, sensations and movement without adding unnecessary stimulation.

This whole experience changed the way I think about yoga and recovery. It reminded me that there are sometimes moments in life when a very simple and slow movement can do a lot. So it doesn’t always have to be about improving performance, increasing range or achieving something in particular. And consistency was very crucial. It was fascinating to see how much the body can start to crave movement again after some time.

What helped me when practicing yoga after concussion

These are the things that helped me most during my own return to movement and I would recommend to anybody in that same situation:

1. Start with very simple movements
Choose movements that feel familiar, controlled and easy to understand.

2. Slow the tempo down
Move more slowly than usual and give yourself time to transition between positions.

3. Let the breath stay easy and natural
Gentle breathing helps to create steadiness and awareness. Keep the practice simple and avoid making breathwork as another challenge.

4. Begin in stable positions
Starting seated or lying down can feel more secure while you are getting to know how your body responds again.

5. Use support for balance
A wall or chair can make standing work feel safer and more manageable, particularly when balance is still changing.

6. Keep the sensory environment calm
If light, sound or visual stimulation feels overwhelming, a quieter, softer environment can make movement easier to tolerate.

7. Pay attention to symptoms during and after practice
A movement can feel manageable in the moment and still leave you more tired or symptomatic afterwards – eg twists. Let your response guide the next session.

8. Build gradually
A little more time, a little more movement or a little more complexity can come later. There is no prize for progressing quickly.

9. Expect the process to fluctuate
Recovery does not always feel linear. A quieter day is still part of the process. Reduce movement if you once felt like it was too much.

10. Get professional guidance when needed
Yoga can be part of a gradual return to movement, but it should not replace medical assessment or concussion rehabilitation. Persistent or worsening symptoms deserve professional attention.

IMPORTANT
Current concussion guidance generally recommends relative rest during the first 24–48 hours, followed by a gradual, symptom-limited return to everyday activities and exercise. Recovery should be individually examined – persistent or worsening symptoms should be discussed with a healthcare professional. Yoga can be one way of gently exploring movement during recovery, but it should complement rather than replace appropriate medical care.

What I take from this experience so far

Before my concussion, I thought about balance, coordination and movement awareness mainly as things I could train. I could even say that I took them for granted, as I felt they were already well developed since I just remember and especially after so many years of being active. Now I also see them as things that sometimes need to be relearned, plus as signals that I can listen to as a way of understanding the status quo of my body. A simple movement can tell you a lot about how your body is doing. Your breath, balance, energy, coordination and sense of comfort all provide information. Learning to notice those signals has always been part of my approach to yoga, but experiencing recovery from a concussion made that awareness much more tangible.

I am still on my own recovery journey (hopefully it will not take much longer!) and I am still learning. However, what this experience has given me so far is an even deeper appreciation for patience, awareness and adapting movement to the body in front of me (during the classes that I teach).
The last thing to bear in mind is this: when you experience any type of injury, sometimes progress looks like taking a step back and giving yourself more time, which can ultimately help you move forward.

_{This article shares my personal experience and is not intended as medical advice. Concussion recovery should be assessed and guided by an appropriate healthcare professional.}