Practicing Yoga brings so many benefits for body, mind and spirit. It increases flexibility, is a great stress reducer, improves posture and is a weight bearing practice which increases bone mass. However, it can cause injuries, albeit much lower chances than other physical activity. According to American Sports Data there are only two yoga injuries for every 10,000 times it is practiced.
Yoga should not hurt. Many injuries are caused when we force ourselves into positions that our bodies are not yet ready for. For example, when beginning to work on the Lotus position, be very careful about pulling your legs as it can create unnatural pressure on the knee. Should this occur, it is important to rest, ice and elevate your knee. A yoga program for rehabilitating your knee is helpful, including gently working on the range of motion.
Other injuries which can occur include upper hamstring or sacroiliac joint injuries. Alignment is key to preventing these injuries. Strengthening back muscles can also help to protect your body. To protect your body in a forward bend it is sometimes helpful to bend your knees and introduce hamstring strengthening poses. Wrist injuries occur when all of the body’s weight is placed on the wrist. One way to counter this is to evenly distribute your weight by spreading your fingers wide. To help reduce the possibility of lower back injury use a folded blanket under the sacrum for seated poses and imagine yourself lengthening the spine up when doing forward folds.Another area which can be vulnerable in yoga is the neck. If you have a neck injury or discomfort it is probably best to not even attempt headstand or shoulder stand.
Should you feel pain at anytime during your yoga practice, slowly come out of the pose. Pushing your body will further aggravate the tendon or joint. You will need to ice and rest and ,if possible, elevate the area if it is a knee or wrist.
All in all, the key points for preventing injury when practicing yoga begin with alignment and “warming up.” Always listen to your body and come out of postures slowly. Be very mindful not to lock your joints and reach for props or utilize modifications as safety comes before ego.
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