Yoga Injury Prevention
“The most important principle to understand about meditation is this: we meditate to know ourselves.”
Sally Kempton
Yoga is a great way to compliment meditation - it gives energy, creates calm and at the same time really does help with balance, strength and flexibility.
I wrote about yoga and its benefits in The Power of Yoga. But what’s really important is not to take advantage of yoga and ourselves. Sometimes we try to push ourselves too hard but everything needs its own time and there’s no point in rushing any moves. So along with the benefits that we reap we also need to be aware of how to take care of ourselves along the way and enjoy the process. Although the rewards outweigh the risks, when practiced incorrectly we may lead ourselves to muscle strain, torn ligaments or more serious injuries.
As with any other sport, it is always better to stretch well before engaging in long stretches, poses or assuming certain advanced positions.
So how can you prevent injury?
Be more cautious if you have medical conditions or injuries
Work with a qualified yoga instructor - discuss any queries or questions you may have with them
Learn about the different types of yoga and which you would like to start with or move on to
Select the class level which is appropriate for you
Wear comfortable clothing
Stretch before a session - cold muscles, tendons, ligaments are vulnerable to injury in any sport/exercise
If unsure about a pose or feeling, ask
Know your limits - you will get there eventually, but just for now do only what you can
Keep hydrated
Use props for support
Listen to your body
Riskiest Yoga Poses
These injuries are mostly incurred by those new to yoga, especially if trying it out at home alone. One need not be in a group to practice or appreciate yoga though it does help when it comes to ameliorating form and knowing you’re not going beyond your limits. Some of the best clubs nowadays offer much interaction and online support, even as you practice alone or with friends!
The main cause for concern are poses such as: handstands, inversions, and back-bends.
Shoulder stand (Salamba Sarvangasana) or Plow pose (Halasana) - this places a lot of pressure on the cervical vertebrae in the neck, causing the neck to flex forward
Headstand (Sirasana) - these can be risky as they apply a lot of strain to the neck, shoulders or hands
Backbends (including Updog, Lotus, Bridge, Wheel, Cobra or Camel) - such poses involve pushing the chest or hips forward, curving the back and chest so that the head extends backwards
Poses that pull the sciatic nerve (such as sitting on the heels in Vajrasana) - if you’re on your heels very often then you can ease the pain by stretching the legs and low back gently, also give yourself enough rest between workouts
The solution to avoid injury is the combination of taking your time to ease into the practice, listening to your body, never pushing yourself from the point of comfort and also mixing yoga with other exercises.
Yoga enhances our lifestyle by creating a sense of wellbeing within - mind, body and soul. Look to the healing side of yoga and practice with respect.
Namaste