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Functional Yoga Poses for Gentle Strengthening: Healing After Trauma

I was born with a condition called hip dysplasia, which means my hip joint didn’t form properly, making it less stable and likely to experience gradual deterioration. In a healthy hip, the thigh bone fits securely into the pelvic socket for smooth movement. With hip dysplasia, the socket is too shallow or misaligned, preventing a proper fit. This can lead to pain, stiffness, and even arthritis over time. It’s a rare condition that mostly affects women but can also happen to men. Without proper care, it can cause significant issues later in life, especially with activities that put strain on the hips such as high-impact sports like running and jumping, martial arts, dancing like ballet, weightlifting or improper yoga or stretching: certain poses, like deep lunges or extreme hip-openers, can overextend the joint if done without proper alignment. This list is not exhaustive, and I encourage you to seek further information if you have questions about activities that may impact your specific hip condition.

Growing up, I had little awareness of my condition and no follow-up care to help prevent further damage. Without understanding the risks, I dove headfirst into activities that put strain on my hips: Karate, in which I competed, running, and high-impact exercises — everything you’re told not to do. Eventually, it caught up with me, leading to surgery to "explore and address some damage."

The surgeon’s words were life-changing : I had about five years before needing a hip replacement. It was a heavy blow for me. Recovery from the surgery took more than a year—just learning to walk normally again was a challenge. My body felt deeply traumatized by this major change and I took weight (over 10 kilos). High-impact activities like running were no longer an option, and for a few years, I felt like I had lost a part of myself and I lost all my reference points for my physical activities.

But then, I discovered yoga. Slowly, it became a way to reconnect with my body, regain my strength, and find peace. Yoga didn’t just help me recover physically; it became a path to healing emotionally and mentally as well. Today, I want to share how yoga has transformed my recovery journey and, hopefully, inspire you in yours. I discovered many things long after my surgery because the medical system I was in offered little guidance at the time.

➡️Discover more about hip dysplasia by exploring this insightful article from the Hip Dysplasia International Institute: Understanding Hip Dysplasia 

From Frustration to Strength: My Journey Through Hip Dysplasia Recovery and How Yoga Can Help You Too

Recovering from hip dysplasia is more than just a physical challenge—it’s an emotional rollercoaster. Building strength can feel intimidating, especially when pain and limitations weigh you down. I’ve been there, feeling the frustration of setbacks and the fear of never finding my way back to a body that feels strong and capable. But I also know this: recovery is possible, and yoga can be an incredible ally in that process.

You don’t have to dive into grueling workouts or push yourself beyond your limits. Gentle yoga poses meet you exactly where you are, helping you rebuild strength safely and at your own pace. Think of yoga as a compassionate guide, encouraging your body to heal and move with more stability and ease.

One of the biggest lessons I’ve learned is that recovery isn’t about rushing—it’s about finding movements that feel good and create lasting change. Yes, the frustration is real. I’ve felt it too: the longing to do the things I once could, the impatience to feel "normal" again. But over time, I’ve come to see that healing is a journey, not a race.

Below, I’m sharing yoga poses that helped me rebuild strength, find stability, and reconnect with my body. These aren’t just exercises—they’re tools for hope and transformation. Paired with illustrations to guide you, these poses can help you start your own recovery journey with confidence. Because what I felt, I know you might feel too—but I promise, progress is possible. If you’re curious about how yoga can support your recovery or help you build strength and stability, I’d love to guide you. Book a call with me to explore my yoga teaching offerings, available both in-person and remotely, and take the first step towards your transformation.

Yoga offers gentle yet effective poses to support hip dysplasia recovery.

• ▪️Cat-Cow Pose helps wake up your spine and hips, promoting flexibility and awareness through synchronized breath and movement.
• ▪️Bridge Pose strengthens hips and glutes, focusing on control and stability rather than height, with variations to enhance comfort and support.

• ▪️Downward Facing Dog stretches the hamstrings, calves, and lower back while gently strengthening supporting muscles, offering a well-rounded stretch without straining the hips.

Emotional Healing Through Breathwork, Meditation, and the Power of Cold

Recovering from trauma, whether physical or emotional, feels like untangling a tightly knotted thread—frustrating, messy, but deeply necessary. Over time, I explored different methods to find relief, and one of the most transformative was breathwork, which I discovered through yoga sessions. Breathwork helped me calm the chaos in my mind and reconnect with a body that had started to feel unfamiliar. It was like learning a new language—one where breath replaced words and movement replaced sentences.

Indeed, breathwork is a cornerstone of yoga practice. Known as pranayama in yoga, it’s not just about breathing—it’s about controlling and channeling your breath to harmonize your body and mind. In yoga, the breath acts as a bridge, linking your physical movements with your mental state. Every inhale energizes you, while every exhale invites release and relaxation. Through consistent practice, breathwork teaches you to anchor yourself in the present moment, no matter what challenges arise.

One of the most common techniques I started with was diaphragmatic breathing, or belly breathing. This practice is as simple as placing your hand on your belly and intentionally breathing deeply into it, feeling the rise and fall with each breath. It’s grounding and calming, perfect for moments of stress or when I felt overwhelmed.

Another method I practiced was alternate nostril breathing, or Nadi Shodhana. This involves closing one nostril and breathing through the other, alternating sides in a gentle rhythm. It’s said to balance the nervous system and leave you feeling centered and clear-headed—something I desperately needed during recovery.

Breathwork in yoga isn’t confined to seated practices. Each yoga pose (asana) is paired with a specific breathing rhythm to deepen its impact. For instance, in Cat-Cow Pose, you inhale as you arch your back (Cow Pose) and exhale as you round it (Cat Pose). The synchronized movement and breathing help release tension from the hips and spine while keeping you fully present.

Through breathwork, I began to realize the power of my breath to heal and transform. It became a tool I could take off the mat, using it to manage pain, calm anxiety, and even push through discomfort during an ice bath. Breathwork showed me that healing doesn’t always require big actions—sometimes, it’s as simple as taking one intentional breath at a time.

If you’re exploring yoga for recovery, I encourage you to embrace the breath as your ally. It’s not just a part of yoga; it’s the heart of it, guiding you toward healing and balance with every inhale and exhale.

Meditation became another vital layer in my recovery from hip dysplasia, helping me rebuild compassion for a body that often felt weak or limited. Guided meditations, like loving-kindness practices, taught me to approach my physical challenges with gentleness rather than frustration. Sitting with my emotions, instead of resisting them, wasn’t easy at first, but over time, it built resilience. These moments of quiet reflection became an anchor, helping me process not just the physical pain but also the emotional weight of recovery.

More recently, I discovered the transformative power of ice baths. At first, plunging into freezing water felt intimidating, but it turned out to be a game-changer for managing inflammation and calming my nervous system. The cold forced me to focus, teaching me to control my breath even in discomfort — a skill that directly translated to moments of strain in yoga and daily life.

Together, breathwork, meditation, and the occasional icy plunge became a trio of healing tools that helped me navigate the ups and downs of recovery. They grounded me, strengthened me, and reminded me that even small, intentional practices can create profound change. If you’re on a similar journey, I hope these practices can offer you the same steady rhythm they gave me.

Embracing Yoga: A Journey from Recovery to Teaching

Recovering from hip surgery was a pivotal chapter in my life. It wasn't just about adapting to the physical changes but also embracing a new way of living with my body. Over the years, as I healed and adapted to my new condition, yoga became an anchor for me—a practice that nurtured not only my body but also my mind and spirit.

Initially, yoga was a tool for recovery, helping me gently rebuild strength and mobility. However, it soon evolved into something much deeper—a self-journey of acceptance, resilience, and transformation. Despite the limitations imposed by my hip dysplasia, I discovered the beauty of yoga’s adaptability. There are poses I cannot do, and that’s okay. Yoga offers alternatives, meeting us where we are and inviting us to grow at our own pace. This inclusivity and adaptability felt like magic to me.

The transformative power of yoga inspired me to deepen my practice and share it with others. In pursuit of this, I made a life-changing decision: I left my corporate job and traveled to Bali to complete my 200-hour Yoga Teacher Training (YTT) certification in Yin and Vinyasa yoga (functional yoga) with Inner Yoga Training in Ubud. It was an enriching experience that solidified my passion for teaching yoga.

Location: Azadi Retreat, Ubud, Bali - Inner Yoga Training (YTT200 Teacher Training) - January 2024

Today, I teach yoga in Montreal Downtown and I have launched my website, InnerZest with Sab, to promote my services as a yoga instructor. My mission is simple: to share the healing and empowering potential of yoga with others. Beyond its physical benefits, yoga is a deeply personal journey, offering a path to recovery and growth that respects each person’s unique pace and needs.

For those with physical limitations, such as my own, yoga provides many alternatives and modifications, making it accessible to everyone regardless of their abilities. Whether it’s through slow yoga, somatic yoga, or the calming practice of yin yoga, there’s a style of yoga for every individual, and I am honored to guide others in discovering what works best for them.

Moreover, I’ve realized that flexibility — often considered essential for yoga — is entirely subjective. You don’t need to be "flexible" in the traditional sense to practice yoga. We all have our unique range of flexibility, shaped by our anatomy and individual circumstances. What truly matters, especially for those like me with hip dysplasia, is developing and maintaining mobility. Mobility is crucial not only for movement but also to prevent stiffness and mitigate the risk of early arthritis and its consequences.

Yoga offers powerful tools for improving hip mobility, supporting joint health, and promoting a more fluid range of motion. Through targeted poses and mindful movements, it’s possible to strengthen the surrounding muscles, release tension, and enhance stability. For me, practicing yoga for hip mobility has been a game-changer, offering relief and a greater sense of freedom in my body. It’s a practice I am passionate about sharing, especially with those seeking a gentle yet effective way to care for their hips and overall well-being.

In addition to teaching yoga, I also coach individuals drawing from my 12+ years of experience as a professional with an international career. This perspective enhances my ability to support others, not only through the physical and meditative practices of yoga but also in navigating personal and professional challenges with clarity and balance.

Balancing Acceptance and Growth in Rehabilitation: Finding Your Healing Rhythm

Recovery, especially from challenges like hip dysplasia, begins with acceptance—not as a surrender, but as an acknowledgment of where you are. It’s about letting go of unrealistic expectations and allowing yourself to move forward, no matter how slowly. This acceptance creates space for progress, meeting your body with patience and understanding. Growth then becomes the focus, but without pressure. Progress is found in the small victories—holding a stretch longer, feeling more at ease in movement, or simply showing up for yourself. Recovery is rarely linear, and that’s okay; every step matters.

It took me many years to find this balance, and now the ongoing challenge is to stay consistent while continuing to grow and progress. Living with hip dysplasia means that the possibility of surgery is always in the back of my mind—a lingering thought that can sometimes feel overwhelming or even frightening. Yet, through it all, yoga has been an anchor, offering support far beyond its physical benefits.

Yoga has provided me with a sense of stability and resilience, helping me trust my body and its capacity to adapt and heal. Over time, I’ve restructured my life around this practice, weaving it into my daily routine not just as exercise, but as a source of reassurance, confidence, and optimism. It reminds me that my body, despite its limitations, is capable of strength and grace. Yoga also nurtures my mental and emotional well-being, allowing me to process fears and uncertainties with greater clarity and calm.

Through consistent practice, I’ve built a deeper connection with myself, finding comfort in the present moment rather than being consumed by “what ifs.” It’s this holistic support—physical, emotional, and spiritual—that makes yoga so transformative. It empowers me to face challenges with a sense of control and optimism, even when the path ahead feels uncertain.

The balance between acceptance and growth lies in listening to your body. Some days call for rest, while others invite you to gently challenge yourself. Yoga beautifully reflects this harmony, combining grounding stability with the encouragement to reach beyond. Recovery isn’t just about effort; it’s also about finding joy in the process. Moments of calm, pride, or satisfaction remind you why you’re on this journey: to reconnect with yourself and feel stronger, more at ease, and whole.

Do you have questions about how yoga could support your journey? Would you like to learn more? Connect with me by booking a free 30-minute call—I’d love to hear your story and explore how I can help.