The most frequent injuries in Yoga: These are the keys to avoid them
As in other sports or activities, Yoga practice is not without the possibility of injury, especially if we are not careful with the technique or if we do not follow the proper progression. It is important, above all at the beginning, that we be very careful, that we take things calmly and that, if possible, we should have a professional to guide us in our first steps in this activity.
The most common injuries of Yoga are usually related to the spine and neck when performing postures or asanas that require hyperflexion or hyperextension of these areas of the body. Likewise, joints such as knees, wrists and shoulders are also at risk of injury.
Here are the keys to protecting yourself effectively against injury and making the practice of Yoga pleasant and effective.
- Pain is never a symptom of a good practice of Yoga: nor of any activity in general. Pain is a sensation triggered by the nervous system through which our body warns us that something is not right. Let us leave behind, also in Yoga, the belief of no pain, no gain or that without pain the effort is useless. You may feel tension in a stretch, but if you feel pain you should stop immediately.
- Be aware of your body and your movements: to avoid pain and to prevent injuries it is very important that in activities like Yoga or Pilates, where we work with wide ranges of movement of the joints, we are very conscious of our body and of our movements. How we move. It is necessary that during the class we concentrate on what we are doing and we are not thinking about what we are going to have dinner that night. We must “be present” in the class, also with our head.
- Progress the different movements: and, as a result, do not try to imitate other people and leave aside the competitive attitude. If it is the first time you do Yoga in your life it is very possible that you can not perform the balance positions on the head : not because you have seen your favorite instrumentation you will be able to do it at first. Be aware of your limits (which, sure, will expand with the passage of time) and progresses the exercises little by little. If necessary, help with different materials such as belts.
- It complements the practice of Yoga with strength training: Strength training, even with your own body weight , will always be very beneficial for your Yoga practice. There are many postures that may seem simple (like the famous upside down dog , for example) but they demand that we have some strength in the shoulders and arms. Whether you work in the living room or at home with calisthenics, that’s what you’ll be earning.
- Warm up properly: very important when avoiding certain injuries, such as muscle tears. Many of the Yoga postures will require us to perform certain stretches of our muscles that we can not perform in cold, but they will require us to warm up beforehand. With this there is usually no problem in the directed classes, in which the instructor begins with a warm-up; But if you practice at home do not throw yourself into the pool doing, for example, the claw stand as soon as you get out of bed in the morning.
Patience, concentration and progression are three of the key words that will help you in your Yoga practice. Take advantage of this discipline to know how far your body can reach, but in a progressive and safe way, and always avoiding injuries.