I had an accident 10 years ago where I fell 4 meters out of a tree. Also a neck injury 3 years ago which is now 99% fixed in part due to yang yoga
The back injury's first point of contact was my thoracic spine between about T4 and T7 which to this day is still a big problem.
I have had a full MRI scan of the entire spine two years which picked up only some small degeneration not in the mid back but between my last neck vertebrae and T12. So structurally I'm NHS sound.
Rarely need painkillers these days due to the yang yoga but the pain in the thoracic is a constant feeling.
I have been trying various yang yoga routines for two years but feel after reading Paul Grilley's book that the yin version for my connective tissues would be highly beneficial.
Before finding this website I dove into a yin practice doing too much too soon. Now reduced the practice but in sore need of some guidance.
Could anyone tell me how long ligaments and connective tissue might take
to repair before its relatively safe to stretch the area again?
I'm experimenting currently with one day on and one day off to rest.
Would it be better to practice one forward bend -caterpillar I'm doing for 3 minutes at the moment- until I can do 5 minutes in that pose before attempting another forward bend or better to do 3 forward bends at two minutes a stretch and build up the three slowly together?
Could you tell me if there is another name for the Tripod yang strengthening posture in Grilley's book as I would like to try it once seen it performed on youtube. The word tripod on youtube comes up with a different move to Grilley's book.
Forward, backward and side bending all need a lot of work.
Am working on caterpillar, spinx, push ups, to improve just forward and back bending with the idea that side bending will become easier once these have improved.
I understand that any advice given is my responsibility to use correctly.
Thanks for reading!