Yoga is a great way to de-stress and find balance in your life. However, it can also lead to injuries if you are not careful. Keep reading for 9 ways to prevent yoga injuries.
9 Ways to Prevent Yoga Injuries
Warm-up
Most people overlook the importance of a good warm-up. A proper warm-up helps to loosen your muscles and prepare them for the activity ahead. Warming up also reduces your risk of injury. Always start with a few minutes of sun salutations and/or gentle movements before beginning your practice to reduce the chances of injuring yourself during yoga.
Stay hydrated
Dehydration can lead to muscle cramps and other injuries. Make sure to stay hydrated throughout the day, not just during your yoga practice. Aim for at least three liters of water daily to keep yourself feeling fresh and prevent injuries.
Avoid pushing through pain
You should never push yourself if you feel any sort of pain or discomfort while doing a pose in yoga class. Pain is often related to an injury, so it’s important to stop what you are doing and take notice. If the pain persists, consult with a yoga teacher or doctor to see if you have actually injured yourself.
Use props when needed
If a particular posture is too difficult for you, don’t be afraid to use props such as blocks or straps to help you get into the pose safely. Using props can help prevent injuries, as well as make your practice more comfortable.
Avoid extreme ranges of motion
While it is good to challenge yourself in yoga, you should avoid going too deep into a posture if it feels uncomfortable or puts too much stress on your body. Always work within your own range of motion, and never force yourself into a pose.
Keep your spine inline
If you tend to slouch throughout the day or have aches and pains on one side of your body more than another, yoga can help. Yoga will keep your spine flexible which reduces pain by increasing blood flow to tight areas, but it is important that you keep your spine in line while doing yoga. If you are not sure how to do this, ask a yoga teacher or doctor for advice on proper alignment.
Stretch correctly
When you stretch, be sure to do so slowly and carefully. Never bounce or force a stretch. This can lead to injuries. Hold each stretch for at least 30 seconds to allow your muscles time to relax and lengthen.
Take a break
If you have been practicing yoga regularly for some time, it’s important to take a break every now and then. Too much yoga can lead to overuse injuries. Listen to your body and take a few days off if you feel like your body needs it.
Don’t overdo it!
It is important that you listen to what your body is telling you during each pose and hold the stance only as long as necessary. Yoga is meant to be relaxing, not exhausting. Yoga is a great way to reduce stress and improve your health, but you can do too much of it if you are pushing yourself beyond the limits each day.
While yoga is a great way to de-stress and find balance in your life, injuries are not uncommon for those who practice on their own or attend classes without proper instruction. Remember that even experienced yogis can get injured if they overdo things. Follow the tips above to reduce your risk of getting injured while doing yoga.
