Advertising
Advertising

6 Prominent Ways To Avoid Serious Yoga Injuries

6 Prominent Ways To Avoid Serious Yoga Injuries

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Yasmin Rasidi

Copy Writer at Swotfish

Try These Super Easy Protein Cookies Recipes If You Are On a Diet or A Regular Gym Routine! 7 Awesome Beauty Tips and Products to Look Flawless 6 Wonderful Places to Spend Your Valentine’s Day 8 Actionable Tips on Dealing with Divorce 6 Reasons Why the Majority of Startups Fail

Trending in Fitness

1 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 2 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 15 Fitness Goals That Will Help You Live a Healthier Life This Year

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next