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Most common yoga injuries and tips to prevent it
16 Oct 2021
Most common yoga injuries and tips to prevent it image

“Yoga adds years to your life and life to your years”.But doing yoga in the wrong way can be harmful. It can cause pain and trouble. Many studies have proved that yoga can sometimes cause pain to our body parts, mainly hands, elbows, hands, and wrists. 

So knowing every aspect of yoga in the correct method is very important to prevent complexities. In this article, we are going to see all that you need to know about yoga injuries and ways to prevent them.

Can you get injured from yoga?

This is the first and foremost question that we need to think about before and after practicing yoga. Yoga can cause or worsen injuries. Sometimes it can cause as many serious injuries as that of doing other sports. 

Yoga is mostly practiced as it has many health benefits and increases flexibility. But sometimes an act of carelessness or doing a specific yoga pose in the wrong way can cause serious boy injuries.

How often should I do yoga?

There is nothing much to panic about the injuries that result from yoga. Doing yoga in the correct method can only cause benefits. But there is confusion among people about practicing yoga.

If you are a beginner, you can do yoga between two and five times per week. But as your body’s flexibility increases, you can increase the number of times you practice yoga per week. You can even practice yoga every day of the week as you feel comfortable doing it.

What injuries can you get from yoga?

Some of the most common body parts where you may experience pain or discomfort after doing yoga can involve:

1. Wrist

Many yoga poses need the involvement of the wrist in leveraging as well as supporting your body. Settling all your body weight on your wrist can lead to pain ranging from mild to severe.

How can you relieve wrist pain?

In any pose which includes involving your wrists for supporting or lifting your body, distribute your whole body weight to both wrists. You can do this properly by spreading your wrists wide and applying force to your fingers equally.

In certain ‘yogasanas’ such as ‘Adho Mukha Swasana’ decrease the angle between your wrist and the floor by pushing your hips back. Whereas in poses that include balancing your body on the wrist such as ‘Bakasana’ place your elbows over your wrists.

2. Elbows

In most cases, pain on your elbow can result from bending them to the sides while doing poses such as ‘Chaturanga’ or ‘Plank’. It can sometimes result from your physical conditions such as stiffness or muscle weakness. 

How can you relieve elbow pain?

In poses that include the involvement of elbows, keep them fixed alongside your ribs as you bend them. Take advice from your trainer if you have any trouble or difficulty in placing your elbows in the advised manner.

3. Shoulders

Shoulder pain is very common to those who are new to yoga. Sometimes people who constantly practice yoga can also experience shoulder pain. Shoulder pain can also result due to incorrect postures.

By knowing the reason for your shoulder pain and improvements made to your posture can solve the issue.

How can you get rid of your shoulder pain?

Be careful in doing yoga poses that include the involvement of your shoulders. Do not pull too hard in poses or stretches. Limiting the angle when you extend your arms can also reduce the pain.

You can take advice from your yoga trainer about stretching your arms if you have pain. Sometimes postures that include opening up your shoulders can reduce shoulder pain due to yoga.

4. Knee 

Yoga is sometimes suggested as the best method to relieve knee pain. But sometimes doing poses in the wrong way can increase the level of pain. Before doing poses that induce forces on your knee, make sure to follow the right steps.

How can you get rid of your knee pain?

If you have problems with your knee, avoid poses that include more involvement of your knee. If you have continuous knee pain, cross-legged position, or ‘Padmasana’. Placing a soft blanket under your knees can also help to reduce stress.

5. Neck

The two main yoga poses that can cause pain or stress in your neck are ‘Sirasana’ and ‘Sarvangasana’. Sirasana is also referred to as headstand and Sarvangasana is referred to as shoulder stand.

Placing all your body forces on your neck or incorrect posture can cause severe neck pain. Sometimes neck pain can be so severe that it can lead to serious issues such as loss of neck flexion.

How can you get rid of your neck pain?

Do not try to do postures that include pressure on your neck at first. If you are new to yoga try doing postures that build your shoulder and core strength at first. And then you can move to tough poses after you are ready.

If you have chronic neck or shoulder issues, try to do such poses only after the advice from your yoga expert.

Yoga is one of the best physical remedies for maintaining a healthy life. But without proper knowledge of expertise, you can jump into many troubles. So taking advice from a well-experienced yoga trainer can avoid such issues.

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