Dangerous Yoga: 4 Common Injuries You Should Learn To Avoid
How does an injury occur? It happens when the applied load exceeds the ability of the tissue to resist it. This can happen when a peak load is applied (tear, fracture, and bruise) or as a result of a weak but long repeated effort over a long period (for example, joint wear). Most of the injuries in yoga come from the practitioner’s rush and inattention. And all this originates from a misunderstanding of the essence of yoga. What was this practice intended for?
People are trying to master complex asanas too quickly, turning yoga classes into competition with each other. A passionate desire to master a pose that requires strength and flexibility, which is not there yet, gives rise to negligence. The practitioner does not notice or ignores the pain signals that the body begins to give.
The most common injuries in yoga
Neck injuries during yoga occur from a fast mastering of Shirshasana – Headstand Pose. A lot of people have problems with intervertebral discs, so you should study handstands to better understand proper mechanics.
You should also be very careful when doing Sarvangasana (Shoulderstand). You should be standing exactly on the shoulders, but not on the neck. Halasana (Plough Pose) can also have disastrous consequences if misused.
If you are not sure of the proper technique of doing these poses, it is better to replace them with Viparita Karani Mudra (Upside Down Seal Pose). The neck can also be unknowingly clamped by bringing the shoulders down to the center when doing the armstand and the Adho Mukha Svanasana (Downward-Facing Dog Pose).
Knee injuries mainly arise from hasty and inept attempts to master Padmasana (Lotus Pose). Beginner yogis often try to tighten their feet on the hips of the opposite leg without realizing that Padmasana comes from the inversion of the hip in the hip joint. At the same time, there is a very serious risk of damaging the knees, since the knee joint works only in one plane.
Hand injuries can occur with repeated improper performance of Adho Mukha Shvanasana (Downward-Facing Dog Pose). Beginners often hold their hands with their fingers to the center, or vice versa, to the side. In these cases, the internal or external part of the carpal joint is overloaded.
If you keep your middle fingers straight forward, parallel to each other, the load on the joint falls evenly and it is quite capable of withstanding it without problems. Also, a bend in the wrist of more than 90 degrees can be painful and traumatic for most people. It should be especially controlled while performing Setu Bandhasana (Bridge Pose).
When doing twists, remember that it is not very natural for our spine. So it would be better to avoid using physical force to deepen the twist. Strengthening the degree of twisting can only be due to relaxation. And in no case should it produce even the slightest discomfort in the spine. In all twists – standing or sitting – you should ensure the spine is flat. Stretch the spine at first, then twist.
If you are attentive to the signals of your body, you will always notice in advance that it signals an approaching possibility of injury by pain or discomfort after the practice. In this case, you will have the opportunity to make changes in practice, nutrition, to comprehend the problem and find a solution. Do not rush anywhere. Do not strive to catch up with someone in mastering complex asanas, Just try to practice consciously and you will easily avoid injuries.
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