Yoga as a holistic practice is appreciated and practiced for flexibility, mental clarity, relaxation and emotional balance. But contrary to popular belief, yoga is also not immune to the risk of injury. Any physical practice when not done carefully can result in inducing more harm than good. While the sequences and postures in yoga, are meant to promote balance and body awareness, a wrong alignment, overexertion, lack of guidance or long time practice in incorrect asanas can result in strains, injuries or physical stress. As yoga grows to gain popularity, it’s important to understand not just the benefits of yoga but also the importance of mindful and safe practice to avoid physical injuries and yoga injury prevention.

Understanding yoga related injuries

• Injury in the wrist and shoulder – Injuries in the wrist and shoulder are generally caused during Chaturanga (plank pose) or downward dog when done in a wrong alignment.
• Hamstring strains – Yoga practitioners suffer from hamstring tears or strains due to over stretching the body in forward bends.
• Lower back pain – Lower back pain is one of the most common complaints in yoga practitioners. It is usually caused by hyperextension in backbends or rounding of the spine excessively in seated asanas.
• Neck injuries – Neck injuries often happen in inversions. Generally to practitioners doing head stands, shoulder stands or sudden jerking off head in upward gazes.

Causes of yoga injuries

Even though yoga asanas are derived for yoga for recovery, it is important to understand the causes of yoga injuries so that one can mindfully avoid them.

Pushing beyond limits

Yoga is not a competitive practise. Everyone has their own journey in yoga, as each person’s body type is uniquely designed. So even though beginners might be tempted to achieve Instagram worthy yoga poses right in the beginning of their practise, it is important to attempt them only when the body is ready. Pushing beyond once limit in yoga can result in poor form and unnecessary strain on the muscles and joints.

Lack of warm up

Like every physical movement or workout, even yoga requires warm up. Avoiding stretches that prepare you to smoothly fall into yoga sequences or flows or right away diving straight into intermediate or advanced postures can shock the body and muscles, and may lead to injury.

Incorrect alignment

Alignment is one of the most overlooked yet most important aspects of yoga. Practitioners often go on practising a certain posture in a wrong alignment and this could put undue pressure on their ligaments and joint. Without proper alignment even simple poses can become damaging with practise.

Lack of guidance

Lack of guidance or even poor instruction could result in repeated misalignment. Often it happens that yoga practitioners or beginners in yoga start their practise with online videos over YouTube, without a personalised feedback or end up learning from unqualified instructors.

Pre-existing conditions

Pre-existing health conditions or injuries could aggravate issues while practising yoga. As yoga postures are not a one size that fits all, it is important to be mindful of one’s own health conditions and take up yoga postures keeping in mind their pre-existing health concerns.

How to avoid injuries in Yoga

Listening to the body – No video or instructor can understand your body as good as yourself it is important to listen to your body while practising yoga. If you feel any sharp pain, discomfort, or strain on any part of your body, it is your body signalling you to pause or change the pose. Yoga should not be about tolerating pain, it should be about observing your body through the asanas, picking up the observations, and responding with care.

Focusing on learning the correct alignments – One should prioritise correct alignments in Yoga. The whole point of practising yoga is to drive benefit from the yoga postures. If you are not practising a certain asana in the way it should be performed, you are overburdening your body by distributing weight unevenly and hampering your joints. You can also take up the help of props like yoga blocks, straps, or bolsters to support your form in order to perform in the right alignment.

Warm up and cool downs – Any yoga sequence or flow should always begin with warm ups that include gentle stretches and breath work to gently prepare the muscles and joints. Your yoga session is complete only when you finish it with a cool down posture like Shavasan (the corpse pose) so that your body can fully absorb the practise and relax. Unlike gym workouts, by the end of your yoga sessions you feel more energetic and active. This can only be possible when the warm ups and cool downs are given due attention.

Focusing on breath work – Pranayama or the yogic breath work is one of the core components of yoga. Breathing is what connects the mind and body. It acts as a bridge. Coordinating breath into your yoga practise can help in accentuating the benefits of the asana and lower the risk of fatigue and strain.

Gradual progress – Every practitioner should keep in mind, that yoga is not an overnight journey. One might be able to perform a complex asana in a day, but in order to perform the postures correctly while being consciously aware about your body and breath in that asana takes time. Yoga is therefore a journey of gradual progress. Moreover, if you directly jump into advanced asanas without sufficient flexibility and strength, you may end up harming yourself and causing injury.

When to avoid or modify your yoga practice

Even though yoga is a form of movement which can be practised by anyone from a toddler to an old person, certain injuries or conditions require caution and modification for instance;

• If you recently had a surgery or you have just recovered from any fracture you should get medical clearance before you take up or resume your yoga practise.
• If you are someone suffering from severe joint inflammation like in rheumatoid arthritis, you should avoid yoga postures which are weight bearing and opt for restorative styles of yoga which can aid in relaxation.
• If you have glaucoma or high blood pressure you should avoid doing inversions like headstands or handstands on your own. Having proper guidance in such asanas given your condition can be beneficial.
• In pregnancy or even in the postpartum recovery, women should modify their poses to avoid deep twists and core work as the body needs time to get back in form. Going for pregnancy specific yoga asanas can be a good idea during this time.

Conclusion

Yoga is not a competition, a sport, or a quick fix. It is a personal journey of healing, self-discovery and finding one’s balance. Any kind of injuries in yoga do not develop from lack of discipline itself, but from our approach. With mindful awareness, certified guidance, and respecting your body for its limitations, yoga can become a deeply restorative tool for you.

Whether you are a regular yoga practitioner, who wants to take up professional training in teaching yoga, or you are just a beginner in yoga who is seeking to heal prevent injuries, and better understand the dynamics of body movements in yoga a yoga teacher training course in Goa can be highly beneficial. Yoga schools like AdiYogam offer varied courses in yoga TTC, under the guidance of Bharat Ram who is a traditional Yog master in Goa and holds years of experience in teaching students the right way to do yoga.