Yoga injuries might be a problem if we don’t know how to properly practise this ancient discipline, which encourages strength and flexibility.
Yoga injuries may be difficult to deal with. All of our body’s machinery is initiated in this discipline, and the flexibility of our muscles and joints as a whole is worked, so we must have well-controlled motions and postures to prevent pain, discomfort, or subsequent injuries.
If we do not practise certain yoga poses with the right technique, the lower back region, which includes the sacrum and lumbar, is one of the places that might suffer the most. According to a research conducted by the University of Florida’s Department of Health Education and Behavior, this is the area of the body that sustains the most injuries while practicing yoga. We may injure our backs if we push ourselves too hard or do the asanas incorrectly, particularly if we overextend our spine.
To avoid this, we must pay great attention to our abdomen, which must always be extremely tight and powerful, since here is where the strength must originate from, rather than the back. As a result, it is critical to strengthen our core so that we can safely do the asanas.
In addition, to minimize back problems, bend your knees in forward-facing poses to relax your back, and keep a tiny bend in your knees throughout practise by tucking your pelvis beneath your spine.
Wrists and Elbows
We often overlook the joints, and the wrists and elbows are two of the body areas that might suffer the most if we practise yoga wrongly. Many asanas need the support of the body’s weight on the hands (for example, planks), thus the wrists should be at a 90-degree angle, which promotes them to be pressed. Wrist discomfort occurs as a result of repeated stress on the region.
To prevent pain, ensure that the body’s weight is distributed evenly and that some of the pressure is exerted by the tips of the fingers. To decrease the weight on the wrists, the technique is crucial, therefore always seek professional advice. You should also undertake strength exercises with weights as a supplement to yoga since the stronger your arms are, the less strain you will put on your wrists.
In the instance of the elbows, an incorrect posture will result in pain in the forearms later on. Follow the instructions of the yoga instructor when he teaches you how to position yourself in specific asanas so that you don’t end up with discomfort or injuries later.
Neck and Shoulders
When you live a sedentary lifestyle or spend a lot of time in front of a computer, your back and neck are two regions of your body that commonly give you pain. Yoga is an excellent way to heal muscle problems, but we must be cautious with the neck since a tiny movement performed incorrectly may turn a minor annoyance into a more serious injury that takes a long time to recover from.
Any movement you make in the asanas should be done carefully, with your breath controlled, and never in a jerky or sudden manner.
Avoid tossing it back and instead extend it by pulling it upwards naturally, not with your hands, as if it were an extension of the spine. When stretching, keep your shoulders down and relaxed (never up towards your head). Take things easy, and don’t put too much pressure on yourself. It’s about de-stressing that area, not adding to it.
To Avoid Yoga Injuries
The most important thing is to place yourself in the hands of a trained instructor who will show us how to do the asanas before we try them at home. Once we understand certain concepts, we must always warm up before the session, since the push-ups and stretches performed should not be done in the cold.
If you can’t handle the most fundamental ones, don’t go on to a more sophisticated position. Another useful technique is to remain attentive in class. Remove your phone and concentrate on your breath and body; only then will you be able to go ahead. You may also spend a few minutes meditating once the lesson is complete to help you relax even more.