Yoga is a popular form of exercise that has many physical and mental benefits. However, like any physical activity, there is always a risk of injury. Some common yoga injuries occur in the wrists, hamstrings, knees, back and shoulders. In this blog post, we will explore some tips for preventing injury in yoga.
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Listen to your body: One of the most important things you can do to prevent injury in yoga is to listen to your body. Pay attention to any pain or discomfort and adjust when you need to. We should never experience pain in yoga (always stop the movement if you do). There is a difference in sensation when we are strengthening a muscle and when we are injuring a joint. If you practice presence in your practice, you may find it easier to notice any sensations that are concerning in your body. Remember to modify poses that don't feel great and move into a child's pose if you aren't sure on how to modify or need rest.
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Warm up properly: Before you start your yoga practice, it's important to warm up properly. This means taking some gentle stretches before moving into any deeper stretches and also connecting to your breath. A proper warm-up will help to increase blood flow to your muscles and prepare your body for the physical demands of yoga. My typical warm-up routine includes wrist circles, cat/cow, light core strengthening and sun salutations.
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Use props: Yoga props like blocks, straps, and blankets can help to support your body in certain poses and prevent injury. For example, using a bolster under your knees in a seated forward fold can prevent over-stretching the hamstrings.
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Take breaks: If you start to feel fatigued or uncomfortable during your yoga practice, take a break. It's better to rest for a few moments than to risk injury by pushing yourself too hard. A child's pose is a great restful shape that's always available if you need it.