Common Yoga Injuries and How to Prevent Them

As a pious and humble form of exercise, yoga has accomplished popularity among other forms of exercise. Exercises should be carefully done. If not catered for your body and mind at the same time, there are high chances of risk. Yoga is no exception.

Like other exercises, yoga can also cause injuries to one’s body, if not done properly. Repetition, over-exhaustion, and improper form are some of the causes of injuries. Many people consider yoga as the best way to get rid of the ailments.

If not cured by traditional methods, one will always end up looking for yoga practices. However, without proper knowledge and guidance, doing yoga can cause injuries. There are chances of getting hurt and alleviating your injuries if you are not properly approaching yoga.

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You should know your body first before practicing any form of yoga poses. Alleviating your injuries and healing yourself can be easy while you practice yoga. But you should be well aware of the risks, dangers, common injuries and precautions to avoid it.
Yoga is considered the apt choice for fitness, mindfulness, stress management and physical and mental stability of individuals. Yoga has its origins in India and can help to heal both the mind and body alike. Proper execution of yoga poses is important when considering yoga as a treatment method.

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List of Common Yoga Injuries and Preventive Measures

The injuries you experience after practicing yoga may develop over time. Overstretching your muscles and joints can cause injuries. Avoiding incorrect posture practice can be a better option to heal and grow. You can’t do all the yoga postures in one go. You have to know your body and your mind before practicing yoga.
While practicing yoga, you have to pay attention to the specific areas,

Neck

Headstand, shoulder stand and plough are the common yoga postures but putting too much pressure on the neck will affect the proper functioning of your neck.

Your body weight can affect the neck and injure it while you do back fling without support. Know your body and consider the safety of your neck while doing such poses.

Mind your body limits and stretch accordingly. The neck is a delicate part of your body and it will take time to heal and recover.

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Shoulder

Make sure that your body alignments are intact. Stretching and shrugging the shoulders can compress the shoulder muscles. This will cause a long-lasting injury on the shoulders.

Until your shoulders are opened up to exercise and strengthened enough, never attempt to do shoulder stands and headstands. Hold your shoulders away from your ears while practicing yoga.

While doing stretches, pay attention to the shoulders as it is weak for open stretches during the initial stages of your exercise.

Wrist

Applying too much of your body weight and pressuring your wrist can damage the properly functioning wrists. While you place the wrists on the mat, make sure you are not putting too much of your body weight on it. Tender wrists are common for those who regularly use the keyboards. The injuries will get worsened once you force your wrists.
Equally, distribute the body weight on both wrists without allocating too much of your body weight. Keep your wrists properly aligned on the mat. Spreading your fingers evenly can also create a comfortable position for you.

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Lower back

Lower back injuries are quite common for those who do pose aggressively. Understand the nature and flexibility of your body before trying out new poses. Forward folds often demand the rounding of your spine.

Straightening your legs while rounding your back simultaneously in a hurry can also injure your lower back. Lengthening your spine up can help you avoid back rounding which will in turn prevent the pressurizing of the back.

Focus on breathing while you shift from one pose to another. Straight back can help you stabilize your energy.

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Knee

Hip opening poses and deep knee folding should be done with extra care. There are chances of hurting your knee while practicing yoga with lesser flexibility. If your body is not flexible enough, you need to work on it and slowly attain improvement.

Pigeon pose, half lotus pose if done carefully will cause the twisting of the knee. Make sure that you practice breathing while you warrior pose and care for your knees. Hip flexibility is an important aspect while you practice yoga poses. Know your body’s limits while you practice yoga.

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Hamstring

Moving with your legs straight or forward folds will injure your hamstring muscles. Jerky movements in your body can be the biggest cause of hamstring injuries. Always keep your knees straight and soft by bending them properly.

This can save your hamstring muscle from damage. While you practice forward folds. Make sure that you are pulling back and stretching your hamstring at full length.

Tips to Prevent Common Yoga Injuries

The common yoga injuries can be prevented with the help of the advanced tips and techniques. Here are some of the tips to prevent the yoga injuries and stay in a healthy and comfortable space of relaxation.

• Learn and accept guidance from a qualified professional yoga expert
• Learn the nuances of yoga from a registered yoga instructor with at least 200 hours of training experience
• Go with the flow and take yoga poses slowly
• Never rush into learning poses all of a sudden
• Sit with your instructor and learn the classes one by one
• Build a strong foundation and slowly learn the advanced yoga movements
• Choose a qualified instructor who knows how to support the body and mind alike
• Never overdo poses
• Never compare others while you practice
• Know your body flexibility before trying poses
• Balance your strength and body weight
• Avoid the poses that seem to be problematic
• Use yoga accessories for support and modify your yoga postures
• Adopt varied exercises and never stick to routines
• Listen to the magic of your body
• Know the challenges behind each pose and if it hurts, never overdo it
• Try a variety of yoga styles, experiment and explore!

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Knowing what is right and what is wrong for your body is the most important aspect of practicing yoga. You need to spread body positivity while trying new poses. If you have any history of past injuries you need to consult your doctor first before kick-starting your regime.

Breathing should be under control while practicing. You should keep on focusing on breathing while you shift from one pose to another. You need to be extra careful while stretching your muscles. You need to locate an experienced expert to guide you throughout your yoga journey.

Be patient while you try out something new. Based on your requirements, you have to adapt your body poses. Keep track of your progress but make sure that you are not comparing it with others.

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The live and recorded sessions engaged by the experts along with the daily assessment can do wonders. The students can actively engage in the sessions as the interactive sessions help them learn systematically. Explore the career options for yoga trainers with the expert team. Experience and explore the real essence of yoga with Entri!