Beyond Mat:Related Injuries

 

Yoga poses demands flexibility and great stretch so injuries are imminent no matter how good you warm-up prior to performing or how skilful you are. A survey of more than 1300 yoga teachers worldwide indicated that the most common frequent injuries occurred to the neck, lower back, knee, shoulder and hands where sprain reported being more than a fracture. Yoga is a safe form of exercise with positive impacts on various aspects of a person's health; however, those wishing to practice yoga should be cautious and recognize personal limitations, particularly elderlies.

Below listed are some risky yoga poses that cause injury and require extra cautious:

• Headstand(Salamba Sirsana)
  
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• Handstand(Adho Mukha Vrkshasana)
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• Shoulder stand(Salmba Sarvangasana)
  
  
  
  
• Four limb staff pose(Chaturanga Dandasana)
  
  
  
• Standing forward bend(Uttanasana)
  
  
  

While flourishing with the benefits of performing them,it should be performed with guidance and in a proper manner to avoid the negative consequences. So kindly take note of the following recommendations to achieve a better result:

• warm-up before initiate practice
• spread weight evenly through hands especially between the knuckles of the palm and thumb when doing a handstand
• spread toes out and push the bone under the big toe joint away from the body which helps to draw muscle of the legs towards the bones and taking away the pressure from joint
• bend the knee in forwarding folds to allow your low back to decompress
• slow down during twist and go in and out of them very slowly with deep breaths
• engage low belly, core strength contributes to a strong and safe back
• keep shoulders held back and down away from the ears as much as possible to modify, such as in upward facing dog
• try not to lock knee out, as this is really bad for joint
• keep knees slight bend as you forward fold and focus on lengthening the spine, rather than rounding at the low back

Every individual has their own pace upon performing an action, including yoga poses. So forcing themself does more harm than good so go easy about it. However, few things can be done if injuries or simple sores happen such as:

• stop the practice immediately
• get checked on the severity, seek medical attention if needed
• rest from yoga practices for a few days and start from most mild poses when resumed
• always stuff your bag with sprain spray, initial treatment for sprain or sore
• take a hot bath after yoga practices
• eat healthy foods, include more protein to build lean muscle
• stay calm and never rush or greed 

Also, certain categories of people require closer attention and precautions while performing yoga practices because the are vulnerable for injuries:

• children younger than 10 years old
• elderlies above 60 years old
• pregnant ladies
• history of limb fracture 
• poor mental health

Your efforts and motivation to invest in health care appreciable but you have to take the right path to ripen the desired result. This matters in every aspect of our life including in yoga practices!