l and beneficial practice for everyone to improve their health and overall wellness. However, as it’s also a kind of athletics, yoga can be harmful if doing it with bad techniques. It can either bring unexpected results, lead to severe pains and injuries.
Whether you are a beginner or experienced yogi, understanding the risks will help you avoid them and improve your performance. Here are some common yoga injuries that most people will face:
NECK AND SHOULDER PAIN
Cause: This is a common problem for beginner yogis since their neck and shoulders are still weak. When they tighten these parts unnecessarily during the exercises, the parts may suffer from strains and tightness. Worse, trying to do hard poses like head stand or should stand might even cause neck and shoulder fractures.
Fix: Avoid tighten these parts if they are not involved in the exercises. For example, you will not want to raise your shoulders while doing cobra pose. When you do boat pose or leg raise, roll your neck so as not to strain it. Most importanly. only perform advance neck and shoulder poses under supervision of your trainer.
Cause: Your wrists aren’t used to handle the weight of our body. Plus, after a long day using keyboard and mouse, our wrist flexors are short, tight, and more fragile. As a result, performing exercises that require hand pushing movements will more likely to cause injuries.
Fix: Two important keys to prevent this kind of injuries is to warm-up your wrists carefully and position your hands properly. In plank, downward dog, or any exercises that put pressure on the wrists, focus on your hand’s alignment. Point your middle finger straight forwards and spread all your fingers out. Press the knuckles of your fingers into the floor to keep your hands totally flat. This will alleviate the pressure and prevent wrist pain.
LOWER BACK PAIN
Cause: Though your lower back is very susceptible, it’s engaged in a lot of movements, which increases the risk of pain and injuries. The most common cause of lower back pain is to round your back the opposite way that it’s supposed to. Also, you might forget to press your lower back to the floor while doing leg raise.
Fix: Avoid bending your lower back excessively or in the wrong way during every exercise. During forwards fold, keep your lower back arching naturally by raising your chest and tightening the abs. If you already have a back pain, tell your yoga teacher to adjust the exercises.
HAMSTRING TEARS OR PULLS
Cause: Hamstring tears can be caused by forcing yourself to do forwards fold with straight legs or with quick and jerky movements. When your hamstrings are still short and tight, they are not ready for deep stretching movements. Pushing them too much will result in tears and pulls.
Fix: Don’t force your body by pulling yourself deeper into a forward fold, leave it stretch out gradually and naturally. If you have tight hamstrings, instead of trying to straighten your legs, bend your knees a little bit. Focus on your breath, use each inhale to lengthen a bit, and each exhale to relax a bit.