Yoga was first originated in ancient India. It is a group of physical, spiritual and mental disciplines or practices that yogis do to relax, exercise and to relieve muscle, joint and bone-related pain. But if you will not practice it properly, it can tear ligaments, cause muscle strain and other severe injuries. Here, in this article, I’m going to discuss some prominent ways to prevent yoga injuries in 6 areas of your body.
1. Neck Injury
The neck is the most common area, which is at risk of being injured during yoga. You can injure your neck while doing plough, headstand and shoulder stand. This is the time when you’re putting most of your body weight on your neck and it might get injured. Just make the neck safety a priority. You have to be aware of your body limits and don’t choose too difficult poses at the outset. Always go with the ease until your body gets used to it.
2. Shoulder Injury
Another common injury caused due to incorrect body alignment during yoga practices is the shoulder injury. When you raise the shoulders up towards the ears (also known as shrugging), it applies pressure on the shoulders and eventually injures the muscles. Always remember that, tight shoulders are weak and prone to injury, so avoid headstands and shoulder stands until you strengthen your shoulders and open them up. During stretches, avoid pulling too hard on the shoulders.
3. Wrist Injury
Wrist injury is caused when you put too much of your body weight on your wrists during yoga poses. And tender wrists from texting and keyboard use can worsen this injury. In order to avoid this injury, you will have to learn how to properly bear weight on the correct parts of your hand. You can avoid injury by keeping your wrists lined up with the front edge of your mat and spreading your fingers equally with both your index fingers.
4. Back Injury
Back injury usually occurs when yogis round the spine in order to go deep into your forward folds. It can also happen when you’re practicing a pose in which you have to round your back while keeping your legs straight.
You can prevent this injury by expanding your spine up and away from your butt to avoid rounding your back while paying attention on breathing into each posture. Don’t fold too deep. Just try to have a straight back and hold your abs in order to keep your core stabilized. Do some knee exercises such as down dog and forward folds to keep your knees soft.
5. Knee Injury
Knee injury occurs if your hips aren’t flexible enough to carry out hip-opening and deep knee-folding poses. In such cases, your knee might dislocate while doing warrior poses, pigeon poses or half-lotus.
You can prevent the knee injury by doing some exercises for hip flexibility. Always remember that you don’t need to push and strain beyond limits. As per the famous quote, “practice makes the man perfect,” you have to do the same. Keep practicing before moving into the deep poses and don’t forget to use props to support the knee, especially while doing pigeon.
6. Hamstring Muscle Injury
Hamstring injury occurs when you’re doing poses with your legs straight or going too deep into your forward folds. Your hamstring muscles can be pulled when you carry out quick, jerky movements or when you straighten your legs and back.
You can prevent the hamstring injury by keeping your knees soft. Ask your yoga instructor and perform knee exercises by bending them. Avoid using your hand in order to push yourself deeper when moving into a forward fold. You can instead pull back and breathe into the whole hamstring length to stretch it completely.
Featured photo credit: Pinterest via media.yogajournal.com