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  • Writer's pictureDr. Maya Pande

Common Yoga Injuries

Yoga injuries

Yoga is a popular way to improve flexibility, reduce stress, increase strength but because of yoga's seemingly relaxed nature, people may think there is minimal risk of getting hurt while practicing it. Actually, there are certain areas that are more prone to injuries during yoga than others.

Areas in particular to watch out for are:

Neck: Poses such as "plow","shoulder stand" and "headstand" put pressure on your neck when they aren't done properly. Only do these poses under the supervision of an experienced instructor.

Wrists: "Downward dog" and other poses that put extra weight on your wrists can flare up carpal tunnel, arthritis and other conditions.

Knees: Don't force your knees into positions like "lotus". It can cause a tear or over stretch the ligaments or cartilage in your knees and/or hips.

Lower back: Bends and twists, if done incorrectly, can result in back strains and damage. Pay attention to proper position.

To decrease the chance or impact of an injury:

  • Have a qualified yoga instructor, whether in person, on YouTube or via an app.

  • Don't forget to start slow at the beginning of any exercise programme.

  • Don't push past what's comfortable or overdo a stretch.

  • If you are injured, modify the moves/poses for your body. Talk to your yoga instructor for help.

  • Yoga isn't competitive so don't compete with anyone, even yourself. A stretch that was easy for you yesterday, may not be easy today!

  • Take a break from yoga if you have an injury. It will help you get better faster, especially at the beginning when an injury is acute.

  • Remember, always, always, always listen to your body. If it's had enough, it will tell you.

  • Use kinesio-tape, braces or wraps to support and protect your vulnerable/weaker joints.

Chiropractic adjustments can help your yoga practice and help prevent injuries by:

  • Keeping your spine and joints in alignment.

  • Increasing the flexibility of your spine and muscles.

  • Decreasing the recovery time if you do injure yourself.

If you find yourself in an awkward position and are having pain that won't go away, call us for an appointment.

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