Common Yoga Injuries

What are the Common Yoga Injuries?

Medically reviewd by Ashley Rosa

Writter by Better Yoga Life Staff

What Is Yoga?

The wonderful, peaceful pictures that come to mind when you hear the term yoga are undeniable. Let’s simplify the concept of yoga to a sequence of stretches and postures performed while using breathing rate methods. It provides many advantages of exercise. Yoga is also moderate enough that practically anybody, regardless of age or fitness ability, can perform it. Yoga is a 5,000-year-old Indian practice. It was created as a way to bring the mind and body together. Yoga has several sub-disciplines. All yoga techniques may help you reach body, mind, and spirit harmony, but they do so in different ways. Numerous yogic techniques are rigorous and aggressive. Others are calming and contemplative. Different types of yoga, like hatha yoga, Iyengar yoga restorative yoga, etc. assist you in feeling how your mind and body operate together, gain strength and endurance. More strenuous yoga promotes strength, stamina and improves your stability and balance.

Is Yoga a Risky Practice?

Yoga provides a full-body and mental exercise, as well as a slew of other advantages that are hard to come across anywhere else. Yoga-related injuries, on the other hand, have become increasingly prevalent, as yoga has grown in popularity. It may seem ludicrous to believe that yoga may not be beneficial to your health. Isn’t yoga everything good? Certain people claim that practicing yoga has some drawbacks and hazards, and it is difficult not to question if this is accurate. If you consider attending a yoga class, being hurt is not one of the last things on your mind. Isn’t yoga meant to be therapeutic? It contains hazards, just like any other exercise, especially when you do more difficult poses like arm balances or inversions, try one of the forms of yoga hybrid courses like acrobatic or aerial yoga, or just do not heed to your body’s signals.

Common Yoga Injuries & How Can Yoga be Harmful?

 Yoga is a comprehensive science – a philosophy of how to live a perfect physical and mental life – and if you aren’t performing it in an informed and attentive manner, you will not only fail to get the desired outcomes, but you may also become discouraged and injure yourself.

  • Practicing yoga without warm up.

Performing a preliminary warm-up first before practice is a requirement in the physical attributes of Yoga. Starting a training program without first strengthening the muscles, ligaments, and tendons, comparable to other activities, is not only not encouraged but also extremely harmful. Strains are much more likely to occur in somebody’s areas, such as the hamstrings, shoulders, and wrists.

  • Too much yoga may cause Hamstring Tendinitis.

Your hamstrings are one of the most frequent anatomical structures that can be hurt as a result of yoga. Your hamstring muscles can be damaged by forcing your legs straight into any stance, whether you are upright, resting, or reclining. This type of ailment usually worsens over time, eventually leading to hamstring tendinitis.

  • Over exertion may harm your shoulders.

Moreover, As a result of incorrect overuse, yoga can induce shoulder issues. Plank, chaturanga, cobra position, and upward facing stance are some of the most popular offenders.  Shoulder injuries also occur as a result of pupils failing to recognize their bodies’ weariness signals. When your body screams for a change or a break, don’t push through.

  • Wrongful Practice of asanas can have adverse effects.

Elbows are an often-overlooked portion of the anatomy, and they is an important link in the shoulder-to-wrist alignment chain. Whenever the wrist bears the load, so does the shoulder. Side plank is an illustration. Your shoulder, elbow, and wrist should all be in a single direction. When you put your hand forward more, the elbow is required to sustain significantly more weight than it is capable of. The result is that they wing out of the body, which is certainly very painful.

Lower back discomfort is one of the most common yoga injuries, and it is commonly caused by curving your spine in forwarding folds or downward dog. Rounding and overstretching your spine leads it to flex in the opposite direction than it should, causing discomfort and irritation.

  • Twisting your spine too harshly will lead to complications.

Additionally, one of the most frequent yoga ailments is lower back pain, which is induced by twisting your spine in front bends or downwards dog. Your spine flexes in reverse directioninstead and when you overextend it, you create discomfort and inflammation. This leads to lower back pain.

  • Yoga may be harmful if you have certain diseases.

According to some reports, specific yoga poses including strengthening exercises, shoulder holds, and inversions can cause ocular pressure to rise. If you have glaucoma or are at risk of developing it, this can worsen the disease. The greatest often cited indication of yoga-related illnesses is low back discomfort. Whilst yoga provides enough opportunities to tone and stretch the back to relieve spinal strain, going too far can have the opposite effect.

  • Neck and Back injuries.

If we look further into the matter, we realize that compacting your neck occurs whenever you put pressure on it, such as during a headstand. Your cervical vertebrae may experience pain as a result of this. Because it takes so long to recover correctly, your neck is one of the most dangerous locations to injure.

  • Too much yoga causes dizziness and nausea.

On a transformative level, yoga positions work on the body and psyche. Yoga is a full-body workout, and courses can be extremely taxing because they last from an hour to one and a half hours. Fatigue, feeling weak, dizziness, and nausea are all symptoms of exhaustion.

In the nutshell, although the majority of people aren’t aware of yoga as a risk to their physical wellbeing, the truth is that it may be harmful if done incorrectly.

How to Avoid Risks during Yoga?

  • Warm up before yoga.

One of the basic protocols of safer yoga is to warm up one’s body. One should take some time to center oneself. Begin by becoming aware of breathing. Connect the breath to basic moves like the Pawanmuktasana sequence to find a rhythm. The synchronization fundamentals of how to root your Asana with sharp lines and a stable foundation should be learned. Furthermore, pay attention to your breathing; it may reveal a lot about your mental and physical health. Introduce changes to your exhalations.

  • Always Practice in presence of a well-educated Yoga instructor.

Always make sure your yoga instructor is educated and is a professional so they can help you in case of any emergency or query. Ask for help, or seek the teacher’s advice after class if something doesn’t seem right (like it aches or your breathing gets irregular).

  • Use Props if you are uncomfortable.

One should always change according to one’s needs. As an example, do not be afraid to use props or practice a variation if you realize your hamstring is like pickaxes or if you just had knee repair surgery.

A detail-oriented solution to the injuries suggests quite a possibility to the hundred percent benefit case of yoga.

For hamstring issues for instance, If they are not the most flexible portion of the body, concentrate on tightening the front of your body (quads and lower abs) when folding forward to help hamstrings relax. Do not drag the body deeper into front folds with hands. Those who have a lot of hamstring mobility should be cautious and focus on activating the outer hips since it is possible to overstretch and get injured.

To avoid shoulder injury, hold the shoulders held into the back in the positions indicated above to avoid placing too much load on the joint. As one descends downward through chaturanga, one should be sure to hug one’s elbows into the side of the body and, if necessary, drop knees. Be careful to extend into the collarbones and externally rotate and bring the shoulders down into the back pockets in up dog and cobra postures.

Many injuries, for instance, back injuries can indeed be prevented by adopting a few preventative precautions, such as wearing a back brace. Need not be afraid to bend the knees in forwarding folds; this will help one back relax and decompress.

In any reversal, even when preparing for the full wheel, never apply pressure on the head. Do not press into positions that your body (shoulders, wrists, and abs) are not ready to sustain.

Lastly, ally with yourself and do not see yourself as a competition. Notice the clues provided by your body. Stay in contact with a trained professional.

Leave a Comment

Your email address will not be published. Required fields are marked *