- 7 Yoga Poses That Can Give You a Sore Back
- The Most Common Yoga Injuries and How to Avoid Them
- Premium Content
- 7 Common Yoga Injuries And How To Avoid Them
- Neck Injuries
- Hip Injuries
- Wrist Injuries
- Shoulder & Elbow Injuries
- Lower Back Injuries
- Knee Injuries
- Hamstring Injuries
- Get On With The Om
- 5 Common Yoga Injuries and How to Prevent Them
- The Most Common Yoga Injuries and How to Prevent Them
- How Can Yoga Be Dangerous?
- List of Risky Yoga Poses (Especially for Beginners)
- List of Body Parts That Are Prone to Yoga Injury
- What You Should Do to Prevent These Yoga Injuries
7 Yoga Poses That Can Give You a Sore Back
0 of 9 That girl on the yoga mat next to you may look impressive as she bends and stretches beyond imaginable limits, but there’s really nothing worth envying if by pushing to get those extra inches of reach she gives herself a sore back. Big no-nomaste, if you know what we mean.
Though some yoga poses may look like they were created by a contortionist, it’s misguided to blame back pain on them, says Linda Rowe, DC, ERYT, a chiropractor and master yoga trainer in Dallas. “Back pain or injury that happens as a result of yoga is not common, but when it occurs, it is most often because of how the pose is being practiced. Yoga is actually a very therapeutic exercise for the back — you just have to make sure you’re mindful of protecting it as you go.”
While that means not attempting poses only meant for Elasti-Girl, it also means being more aware of your body’s movements and limitations.
At the core of yoga safety is, well, your core — the deepest muscles in your midsection that prevent your spine from moving in ways that compromise its disks, joints, ligaments, and surrounding muscles. It must be engaged while you perform yoga to keep your back stabilized. Getting into a yoga pose without involving these muscles could potentially throw your back out, which could mean anything from a twinge to a spasm, a sprain, or worse. Remember the time your back screamed at you after lifting that laundry basket awkwardly? Yep, just like that.
Skip ahead to see the 7 yoga poses that can give you a sore back.
“To stabilize your lower back, initiate every movement from your core and in conjunction with your breath — squeeze your muscles and move upon exhaling, then relax them with each inhale,” says Robin Rothenberg, a Fall City, Wash.-based yoga therapist who specializes in chronic pain and is internationally known for her research on yoga and back pain. Not only will this ensure that your back is properly protected as you move, but it also tells your nervous system to ditch the stress it has been holding on to all day and move into a state of calm. “This, of course, is beneficial emotionally, but it also helps ensure that you aren’t bringing aggressive energy to your yoga practice that could encourage you to push your body further than it wants to go,” says Rothenberg.
Because that’s when problems in yoga happen. Especially when you’re doing certain poses. Read on to learn the simple yoga exercises most likely to cause back pain — and the best ways to stay safe.
SEE NEXT PAGE: Standing Forward Bend (Uttanasana)
The Most Common Yoga Injuries and How to Avoid Them
When it comes to the wrists, it’s all about leverage. Placing all of the body’s weight in your wrists when your hands are on the mat can lead to muscle and joint injuries.
How to find relief
In any pose where weight is placed on your hands, distribute your body’s weight through both hands by spreading them wide and pressing through your fingers.
In Downward-Facing Dog (Adho Muka Svanasana), push your hips back to decrease the angle of your wrists to the floor. In arm balances, such as Crow Pose (Bakasana), look to see that your elbows are stacked directly over wrists, Cheng says.
Joint pain in the elbows can result from bending them out to the sides in poses like Low Plank (Chaturanga Dandasana). While it may be easier to execute, lowering down with outward-pointing elbows can stress the joint and can also put undue stress on the wrists.
When bending your elbows in a pose (particularly Plank or Chaturanga), keep them tucked alongside your ribs as you bend them. Also, make sure your elbows’ creases face forward, Cheng says.
If this is difficult (yes, it’s a serious test of triceps strength), begin with knees on the floor. Remember, you can always work up to the unmodified version through regular practice.
Beware the shrug. By raising the shoulders up toward the ears (like when moving into Upward-Facing Dog or Urdhva Mukha Shvanasana), yogis stop using the supporting muscles in the arms, shoulders, and neck.
Shrugging also compresses the shoulders, which can cause muscle injuries, Cheng says. Even worse: It’s easy to injure the shoulder girdle or rotator cuff (and even dislocate the joint) by overextending or overstretching.
How to find relief
Let go. Be careful not to pull too hard on your shoulders in stretches, and always keep them held back and down away from your ears, yoga teacher and personal trainer Jeni Livingston says.
Twists are awesome for releasing tension, but if done improperly they can overextend or bruise the intercostal muscles (the muscles in between the ribs).
Lengthen upward through your spine before twisting. Imagine that someone has a string attached to the crown of your head and is very gently pulling you up toward the ceiling. Twist to the point of feeling a stretch but not past it, even if you’re flexible, Cheng says.
5. Lower back
Lower back pain is a frequently cited yoga injury, and teachers speculate that it’s likely the result of rounding through the spine in poses like Forward Fold (Uttanasana) and Downward-Facing Dog.
Rounding causes the spine to flex the opposite way that it’s supposed to, Livingston says, which can cause disc problems in addition to that achy feeling post-class.
Before hinging at the hips and bending down, imagine lengthening the spine up and away from the hips. This will help you avoid rounding in the spine.
If you’re still struggling to stay on the straight and narrow, try bending the knees in poses like Forward Fold and Downward-Facing Dog, Livingston says, since the culprit could be tight hamstrings.
During Seated Forward Folds (Paschimottanasana), try sitting on a blanket or block to take pressure off the lower back. This will also help you hinge forward even more.
Spend most days sitting in front of the computer, in class, or in the car? Guilty as charged. As a result, many of us have tight hamstrings, so it’s easy to pull or overstretch them in poses like Forward Bend, Cheng says.
Downward-Facing Dog, Warrior I (Virabhadrasana I), and Crescent Lunges (Anjaneyasana) are great ways to stretch out your hamstrings. Just remember to go slowly and work at your own pace.
If you have any kind of hamstring injury, try laying off poses that extend through the back of the body until the injury heals.
It’s easy to overextend the range of motion in the hips in Splits (Hanumanasana), Warrior II (Virabhadrasana II), and Wide-Legged Forward Folds (Prasarita Padottasana), Cheng says, which might tear the muscles of the inner groin or inner thighs.
A good rule of thumb is to make sure that your toes are pointed forward in any pose where your hips are squared off in the same direction (think: Warrior I).
Imagine there are headlights attached to the front of your hips and that you’re trying to keep the area straight ahead of you illuminated at all times.
Knee issues can plague even experienced yogis well after class. A common culprit of pain is the cross-legged position, Livingston says. Flexibility carries from the hips first; if the hips are tight in the pose, the knees will be the first place to feel pain or tension.
For those regularly bothered by knee pain, avoid sitting in cross-legged position or Full Lotus (Padmasana) for long periods unless the hips are already very flexible, Livingston says. Placing a block or rolled up blanket under the knees in cross-legged positions can also help reduce strain.
For low lunges, place a blanket underneath the knees. Any time the knee is bent in a standing pose (such as Warrior I and Warrior II), look to see that there’s a vertical line from the bent knee to the heel, Cheng says. This ensures that the body is bearing weight properly.
Headstands (Sirsasana) and Shoulder Stands (Sarvangasana) can be the worst culprits for neck pain and injury, says yoga teacher Julie Skaarup.
Repeatedly and incorrectly placing pressure on the neck leads to compression and puts pressure on the cervical vertebrae. This results in joint issues and, in some cases, loss of neck flexion.
For starters, always arrive with a beginner’s mind. When we see others doing cool upside-down postures, it can be tempting to give it a shot well before we’re ready. For those newer to yoga, master the modifications and build up your core and shoulder strength before trying these poses.
If you already have chronic neck or shoulder issues, it might be best to avoid full inversions altogether, Cheng says. If you really want to advance your practice, attempt them only with close supervision and by using props that elevate the neck away from the floor.
For those who already practice the pose without props, make sure your shoulder blades are drawn down and back so they’re safely supporting your body. Most importantly, never jerk your head once you’re up in the pose, Skaarup says, because it can destabilize the body, possibly causing a fall.
An acute strain can be caused by a trauma, an injury, or by over-stressing or over-stretching the muscles. A strain produces symptoms of mild to moderate pain, muscle spasms, decreased muscle strength, and reduced range of motion. Chronic strains are usually the result of overuse–prolonged, repetitive movement of the muscles and tendons, and can lead to tendonitis . A gentle practice of spinal lengthening, forward folding and back bending poses will circulate prana and blood to help heal a strained back and alleviate pain. Yoga poses that promote good posture, strengthen the abdominals and stretch the hamstrings will also be helpful.
For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.
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7 Common Yoga Injuries And How To Avoid Them
A record-breaking 30 million people are now down-dogging throughout the United States, and 14 million of those Americans were told to give yoga a try from their physician or physical therapist. The reason is solely not for the relaxation factor. Regularly practicing yoga has a host of benefits, like lowering stress levels, helping you sleep better, increasing flexibility, strength, and cardiovascular endurance. Unfortunately, the benefits of a yoga practice can be coupled with the risk of injury.
In 2016, a study was published in the Orthopaedic Journal of Sports Medicine that looked at the yoga-related injuries in the US from 2001 to 2014. During the span of time, 29,590 yoga-related injuries were reported, with most of those incidences happening after 2007.
So what’s happening? Why are more people getting injured? And how can you protect yourself from the common yoga-related injuries?
You’ve come to the right place. Here are the common yoga-related injuries occur and how you can prevent pain during asanas:
Head and shoulder stands have a reputation for inflicting more than just a headache. Neck pain and injury are common, and if you continuously find yourself repeatedly placing your hand on the mat incorrectly, you are compressing the neck and putting undue pressure on the cervical spine. This can result in loss of neck flexion, joint issues, and chronic pain.
Past neck injuries can be exacerbated with backbends, like Upward-Facing Dog, Lotus, Bridge, Cobra, and Camel. Avoid backbends if you are recovering from a neck injury. As you gain more range of motion in the cervical spine, work with a registered yoga therapist and use props to help you build strength before attempting a full twist or back bend.
Many people come into a yoga class with one question: “What can I do to loosen up my tight hips?” Yoga instructors are happy to offer poses to open up the hips, but anatomically, the tightness in hips can be caused from wear and tear, as well as tightness from a sedentary lifestyle. Even if you have lived an active lifestyle, the cartilaginous sections of the joint will wear away with time.
When you go into a yoga class and start using the maximum range of motion of the hips, pushing yourself to the extreme, you can irritate the already compromised joint. This can create painful inflammation that could transform into arthritis.
So, ask yourself, do you really need to go that deep? Every Trikonasana (Triangle), Crescent Lunge, and Uttanasana (Forward Fold) doesn’t have to put pressure on your hips—and you shouldn’t be forcing yourself to “go deeper.” One way to work the body without maximizing the stretch is to contract antagonist muscles. For example, in Forward Fold, you should contract the quadriceps (cued as “lifting the knees”) to help deepen the sensation in your hamstrings.
And remember: Always bend the knees!
Does the thought of plank, side plank, handstand, crow, and downward facing dog make your wrists ache? The wrist is a tiny joint that is constantly being used, especially by those who have desk work or text often. Since yoga has a tendency to incorporate asanas that utilize the wrist, the pressure can start to inflame the wrist joint, leading to sprains, tendinitis, and carpel tunnel.
Always think about the alignment of the wrist, arm, and shoulder. You should warm up your wrists, too, before exerting force on them. When in postures like plank, push through the palm and fingertips.
Other things to prevent wrist injury include:
- Keeping your palms flat on the mat. Do not “cup” the floor.
- Don’t let the fingers turn inward.
- Place your knees on the floor to modify while building strength in the wrists and shoulders.
- Don’t flare the shoulders out. Keep them tucked into the spine.
Shoulder & Elbow Injuries
What’s the most common correction in a yoga class? Right, “relax the shoulders.” When the shoulders creep up towards the ears, the muscles that support the neck, shoulders, and neck are hindered from working. This means you’re compressing the shoulders, losing out on stability, and could tear your shoulder girdle or rotator cuff. Some yogis have even dislocated the shoulder joint by shrugging and then trying to over-stretch.
Elbow pain is caused by flaring the elbows out to the side in postures like chaturanga. There’s a reason why your instructor tells you to squeeze your elbows into your sides. If you don’t do this, the pressure will move through the elbow and to the wrists.
Lower Back Injuries
The most cited yoga injury is the low back. The reason is the rounding of the spine in asana like downward dog or keeping the knees straight or pushed back. Rounding, in particular, will flex the spine awkwardly, putting pressure on the discs and low back muscles. Forcing elongation by not bending the knees can irritate the low back and hips. Additionally, this can injure the sacroiliac (SI) joint, which supports the spine and connects the sacrum to the pelvis.
Remember to soften the knees and use the contraction of the upper thigh to help stabilize your body while working through postures like Warrior III and Half Moon.
If you have a tendency to round the spine, bending the knees is even more important. Slow down, breath, and focus on keeping the back straight rather than aiming for reaching the floor. Also, engage the core muscles as you exhale. This helps support the low back muscles.
When you feel discomfort or pain in the knees during yoga class, it is most often a side effect of tight hips or preexisting problems. If your knees are already weak or having been previously affected by tears, you need to be careful. A 2012 study found that yoga can lead to meniscus tears—which is the reason your instructor will remind you to never let the knee go beyond the toes in lunges. Furthermore, you should never allow the knee to cave inward or just outward for the same reason. When the knees move inward, you are putting pressure on the low back and hips. Outward exerts force on the ACL of the knee.
Again, that micro-bend in the knees is essential, as is keeping the knees in line with toes. Whichever direction the toes point, so too should the knees.
Hamstrings get hurt when you fold forward without using the abdominals and quadriceps for stability. For the hamstrings, less is always more. Stop pushing through the hips in lunges, because that will lead to pulled muscles, sprains and strains. Keep the knees slightly bent in poses involving forward folds. Focus on alignment, control, and slow movements.
Get On With The Om
Now that you know how to avoid yoga-related injuries, you can deepen your practice without pushing yourself to the brink of injury. Be careful and listen to your body. Yoga is meant to teach us that our body can do amazing things, but sometimes the simplest of postures are the most helpful.
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5 Common Yoga Injuries and How to Prevent Them
Yoga is often recommended as an injury prevention and rehab tool since it can increase flexibility and balance while boosting a mindful approach to movement. But just because it’s low impact and some classes are labeled as “gentle” doesn’t mean it’s an injury-free zone.
“There’s a perception that whatever you do on your mat is automatically safe,” says Dennis Cardone, associate professor of orthopedic surgery at NYU Langone Medical Center. “But that’s simply not true. Also, it may lead to a false sense of security and overconfidence; a dangerous mix that can result in a chronic issue in the long run.”
For example, yoga offers a good way to warm up for other activities — which can lower your risk of injuries as a result — however, Cardone says it’s helpful to be aware that improper form can cause problems. Here are the five most common issues, along with tips on how to prevent them:
HAMSTRING ATTACHMENT STRAIN
Yoga students seem to be especially prone to hamstring attachment issues, compared to those doing other types of activities, says yoga teacher Simon Park of Liquid Flow Yoga, which leads workshops around the world.
Located at the top of the hamstring, where the tendon attaches to the sit bone, this tiny area deep inside the bottom of the glutes can tear slightly with repeated overstretching. So, poses like forward folds can cause a strain if done too aggressively. When that happens, the tears can cause scar tissue to build up, and that can make the tendon even tighter.
“That leads to a student thinking they have to stretch even more,” says Park. “That, of course, just makes it worse.”
To minimize the chances of this happening, bend the knees and consciously engage or tighten the hamstrings. Often, hamstring attachment problems start because the hamstring releases and is slack as we hinge forward. That can cause a sharp tug on the attachment’s tendon, resulting in a tear.
When it comes to medical visits that originate with yoga, wrist pain may be the top complaint, Cardone notes. This tends to happen most with fast-moving yoga practices where students are jumping back into plank pose and then jumping forward.
In some styles of yoga, a common instruction while in plank is to tilt forward, so the forearms go past the wrists. Over time, moves like these could strain the wrists.
“Our wrists were not meant to bear our entire weight, that’s just not in our physical design,” says Cardone. “If it’s done briefly, there’s usually not much of a problem. But when the wrists are loaded with weight, over and over, then chronic pain can result.”
To reduce your risk, distribute your weight throughout your body, rather than pushing forward in less-intensive poses like downward dog or plank — this keeps more of the stress off your hands and wrists. Also, do significant warmup poses before attempting handstand, so your alignment is better.
Thanks to hunching over smartphones, a condition called “text neck” is now a thing. Tilting the head forward all the time can increase the load that has to be supported by the neck and spine.
That can lead to weakened neck muscles that are more prone to injury in certain yoga poses, especially if you’re twisting your head one way and your body the other or trying to constantly look up in a pose like upward facing dog.
Particularly tough are poses like camel where students let their heads fall back, in a gesture that seems like it’s releasing the neck muscles but may actually be putting more pressure on them.
Whether you’re prone to text neck or not, create a better environment for your neck in yoga class by increasing your shoulder strength, which can help support your neck better.
Also, avoid completely letting your head and neck release so the full weight of your head is tipped backward. This can strain the front of your neck but also cause compression in the back of the neck.
ROTATOR CUFF INJURIES
Many yoga poses involve bringing the arms over the head, Cardone says, and if done improperly, the rotator cuff could be at risk for problems, especially over time.
The rotator cuff is comprised of four muscles that stabilize the shoulder. They wrap around the joint from the back, front and top, connecting the ball of the joint into the shoulder socket.
Sometimes, the muscles are underworked, making them weaker, and that can make a vigorous yoga practice into a bigger risk. Poses using weights or sequences that rely on shoulder strength can overtax the rotator cuff and cause compression and inflammation, says Cardone.
Protect your cuff by strengthening your arms gradually. For example, in pushup variations try having your knees on the ground or lowering by only a few inches before pushing back up. Keep your elbows in close to your body rather than winging out, which can also strain weak rotator cuff muscles.
LOWER BACK PAIN
Yoga is beneficial for back muscles, especially since it puts an emphasis on releasing tightness in the hips — sometimes a major component in lower back strains. But yoga can also be a contributor to pain in that area, Cardone says.
“This happens most with people who feel competitive about yoga,” he notes. “They try to touch their hands to the floor even though they haven’t been able to do that before, or they lock their knees when bending forward, thinking that’s the ‘right’ way to do it.”
Protect yourself by remembering yoga isn’t a competition — there’s no yoga in the Olympics, after all — and it’s much better to focus on alignment than “progress” in a pose. Also, if you already have lower back issues, limit the amount of twists you do or at least do them gently and with minimal twisting to avoid exacerbating the issue. It’s also a good idea to talk to the teacher before class so he or she can suggest modifications.
INJURY PREVENTION STRATEGIES
As well as implementing strategies specifically for these areas, there are some good general principles to keep in mind, according to Park.
The most common missteps he sees are students practicing too aggressively — meaning they make every transition into a power pose — and progressing into a more complex pose without doing enough to warm up first.
“Often, students believe that if they do more, if they go deeper into a stretch or arch their backs more, that’s a good thing because it’s more challenging,” Park says. “But that can feel like just pushing your body around. You’re not working with it, not paying attention to what constitutes your true edge.”
Challenging yourself can feel satisfying, but it’s very helpful to understand the difference between going a few steps outside your comfort zone and leaving it completely. Listen to your body, adjust according to your needs and increase the level of difficulty gradually. That way, you’ll get all of the benefits with fewer injury risks.
The Most Common Yoga Injuries and How to Prevent Them
Yoga improves your vitality, energy, and respiration. It maintains proper metabolism. It also aids in weight reduction while improving one’s circulatory health and athletic performance.
Aside from the physical benefits, yoga is helpful for stress management which sometimes reveals itself in the form of body pain or sleep problems.
Because yoga incorporates breathing exercises and meditation, it is the kind of exercise that you are looking for if you want both mental calmness and physical strength.
However, even though yoga offers a wide range of benefits, yoga injuries are also possible.
How Can Yoga Be Dangerous?
W. Ritchie Russel, a neurophysiologist, wrote an article indicating how certain yoga postures can cause a stroke even for healthy individuals. He found out that what causes strokes is not just a direct head trauma but also some fast movements and intense neck extensions.
If you are a yogi, you might have already heard about the article of William J. Broad, “How Yoga Can Wreck Your Body.” This article raised the eyebrows of several yoga teachers and practitioners. Broad stated the reasons why yoga can be injurious to the body.
In his article, you will read some ideas stating that yoga is only good for people that are in a good physical condition. He pointed out that there are several yoga instructors claiming to be experts, but who are not actually that well-prepared, especially if something goes wrong during practice. He also claimed that there are also plenty of risky yoga poses that can pose a serious danger to your health.
His exaggerated claims angered some yoga practitioners. However, it is undeniable that he has a point.
From 2001 to 2014, the reported yoga-related injuries reached 29,590. 46.6% suffered from trunk injury and 45% are from sprain or strain. Of course, as anyone could have predicted, 65 years olds and above suffered the most, so up to a point, the risk of injury does correlate to your overall level of fitness.
List of Risky Yoga Poses (Especially for Beginners)
Handstand or Adho Mukha Vrksasana
You put your weight on your hands in this one. The position offers low stability; thus there is a great chance of falling. This yoga pose may cause a hamstring strain. Also, it is not for people with glaucoma because of the pressure it requires of the eyes.
Headstand or Salamba Sirsana
Just like in the handstand, it is not a stable position for the body. It puts the bodyweight on the head. For this reason, it is not for people with an injured neck or previous neck injuries. Also, it is not for people with glaucoma, just like the previous position.
Shoulderstand or Salamba Sarvangasana
The shoulder stand is good for the thyroid and metabolism. However, you make the upper part of your spine responsible for handling the weight of your body. It puts a lot of pressure on your neck too.
Again, it is not recommended for people with glaucoma. This yoga position increases the possibility of a leg strain because of the poor alignment of the legs. It is not for people with high blood pressure because the position can destroy the lining of the arteries, which may cause blood clots, leading to a stroke.
Standing forward bend or Uttanasana
The position is good for opening up your hamstrings, hips, and calves. It is also good for kidney and liver stimulation. However, if you have back problems, skip it and do not force yourself into it.
This position requires you to stretch your hamstring, which may cause injuries that take months to years before they heal completely.
Bound Triangle pose or Baddha Trikonasana
This yoga pose is a good hip opener but may cause injuries on the hamstring area, especially if you are a yoga beginner.
Four-Limbed Staff Pose or Chaturanga Dandasana
The four-limbed staff pose may cause a cumulative yoga injury. As you do this pose repetitively, you are damaging your neck if not in proper alignment.
Camel pose or Ustrasana
Many say that this pose is a good reliever of respiratory ailments, anxiety, and fatigue. However, it is not for people with a pinched nerve problem.
List of Body Parts That Are Prone to Yoga Injury
Strains and injuries to the ribs can frequently happen when you twist your body. If you do it improperly, it may cause bruises in the intercostal muscles (the muscles in between the ribs).
Doing the chaturanga pose with an improper alignment (or without sufficient warm-up) causes stress to the elbow joint as well as the wrist.
When you are doing a handstand, your wrist faces a great risk for injury (in both the muscles and the joints).
The lower back is where the injury commonly appears. Yoga instructors suspect that it is due to the poses that exert pressure on the spine.
Shoulder injuries happen when you raise your shoulders toward your ears in certain poses. This causes muscle injuries because of extreme stretching or extending.
The most common cause of yoga injuries on the knee is the lotus position (cross-legged).
This type of injury is due to the overstretching or over-pulling of the hamstrings.
Various yoga movements require the use of the hips; that is why it is easy to overextend them. This overextension causes the tearing of the muscles in the inner thighs or the groin area.
The incorrect neck placement requires pressure on the neck that may cause issues on the joint of the neck or absence of neck flexion.
What You Should Do to Prevent These Yoga Injuries
Look for a Good Coach
Just like what William Broad said in his article, there are tons of yoga teachers nowadays claiming to be experts. For this reason, you need to find one that really has extensive experience; someone who does not force your body to do a certain pose that you cannot do. Pay attention to a proper certification when looking for a yoga teacher, as well as reviews from the other people already attending his or her classes.
Also, the instructor should be persistent in teaching you the proper alignment of your body parts even though you are among several students. Beginners are in need of extra attention and care until they learn to perform the various yoga poses correctly. If you feel like you are left on your own by your yoga teacher, you should definitely search for another instructor.
Do Warm-Up Exercises
Warm-up exercises prepare your body for more challenging movements. In the absence of a proper warm-up, the risk of injuries is much higher.
Use Gears, Props, or Equipment
Using props or sports gear helps you not to push your body. Also, these can help you get a feel for a particular yoga post. Moreover, if you have previous injuries, using gear like knee sleeves can help.
Do not attempt to do the advanced poses just for the sake of your ego. Be mindful of the things that you can or cannot do.
If you want to advance to the next level, join yoga retreats or clubs that suit your level. The instructor will teach you the foundation for the advanced poses. Do not force your body to do what it cannot do yet. Patience is one of the most important skills in the philosophy of yoga, but it will help you progress on the physical side as well.
Observe Proper Alignment
As you can notice, most injuries are caused by improper body alignment. If you know how to properly align your body parts while doing a particular yoga pose or movement, do it.
Seek Advice From a Doctor
Before heading for a yoga class, ask a physician’s advice. It is important especially if you have a previous injury. Ask your doctor if you are ready to do a particular yoga pose and see if that might cause problems for you.
Yoga is extremely beneficial to the mind and the body, there’s no question about it.
However, just like the other forms of exercise, it may cause accidents and injuries, especially if you do it without proper guidance.
Therefore, you should know how to prevent the possible injuries by looking for a good instructor and by making sure you have a proper body alignment.
The information in this article is of the author’s research. Please consult your doctor before taking any action. Tripaneer is not responsible for any errors or omissions, or for the results obtained from the use of this information.
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