Yoga, the 5,000 year-old ancient science of healing, passed along from teacher to student, is known to enhance one’s physical and mental health. With the rise in popularity of Yoga and the significant increase in Yoga Teacher Training‘s happening around the world, it has become very difficult to ensure that the quality of these training is being upheld, so that students get the best support in learning the asanas and without any Yoga injuries.

Since yoga is such a physical practice, more focus needs to be given to the anatomical functioning of the body to allow for better flexibility. As the awareness of yoga has grown, Yoga injuries are also on the rise, especially among older students.  According to a study published in the International Journal of Yoga, 20 per cent of all yoga practitioners claim to have experienced a yoga-related injury at some point during their practice. Among the reported yoga injuries, about 35 per cent affected the musculoskeletal system; 18 per cent the nervous system; and 9 per cent vision/the eyes. Around 20 per cent of those who were injured doing yoga reached full recovery, while 11 per cent reached partial recovery. Only around 1 per cent reported lasting injury. As with any other form of physical practice, the key to avoiding injuries is by practicing Yoga under the guidance of a qualified instructor.

Let’s take a look at some of the most common yoga injuries and how to avoid them:

Back bends: Doing asanas such as Urdhva Mukha Svanasana (Upward-Facing Dog Pose), Setu Bandha asana (Bridge Pose), Bhujangasana (Cobra Pose), Ushtrasana (Camel Pose), Hasta Uttanasana (Hand-Raising Pose), involve pushing the chest/hips forward and curving the back and chest so that the head extends backwards. Beginners who have a pre-existing neck pain or chronic back pain should avoid doing back bend or take extra care to avoid excessive bending or stretching.
Practice your backbend very slowly taking care of your lower spine and pushing hips forward or the neck/head back very slowly. Keep your knees, thighs and feet parallel when bending back, this will keep the hips facing forward and avoid injuries to the spine.

Forward stretches: Doing asanas such as Padahastasana (Hand to Foot Forward Bend pose), Paschimottanasana (Seated Forward Bend) can force the body to bend extensively forward/downward, causing damage to the hamstring muscles as they are pushed to the limit of their flexibility. The front body and internal organs—including the heart, lungs, and digestive organs—will be compressed, and the back of the body—including the back muscles and spinal ligaments—will overstretch. All this can severely affect your spinal disks and ligaments.
The most effective method to avoid these injuries would be by not forcing the stretches or movements. The best way to avoid overstretching of muscles is to focus on the breathing and lengthening the legs gradually with inhalation and bending slowly with exhalation.
Take time to improve your hamstring flexibility by working on asanas like Supta Padangusthasana (reclining Hand-to-Big-Toe Pose) or Utthita Hasta Padangusthasana (extended Hand-to-Big-Toe Pose). These poses will stretch your hamstrings without pressure on your lower back. Then progress to more complex forward bends. Never tighten your knees during any inversion – be forward bend during sitting, standing or lying positions.  Also remember not to use your hands to pull the body forward while bending.

Care for the Neck/Shoulder: When doing advanced poses such as Sarvangasana (Seated Forward Bend), Halasana (Plough pose), Sirsasana (Head Stand), the entire weight of the body is distributed on the neck, spine and shoulders putting pressure to the cervical vertebrae in the neck and causing the neck to flex forward uncomfortably. If care isn’t taken, the student may risks injuring his neck, vertebrae or spinal disc.
Remember to distribute the body weight evenly on neck and shoulders to avoid injuries. It’s always better to practice Sirsasana with props (like a blanket) under the shoulder or neck for that extra support or lift and against a wall for further support. Finally, keep your knees soft during inversions and listen to your body! People with glaucoma, severe neck pain, and slip disc must avoid these postures.

Care for your Knees: In asanas like Virabhadrasana I & II (Warrior Pose), Veerasana (Hero Pose), Padmasana (Lotus Pose), Vajrasana (Thunderbolt Pose), Eka pada Kapotasana (Pegion Pose), there is over flexion of the knees. Some balancing poses put a lot of weight on the knees. This can be avoided by sharing the weight with the use of proper props as well as the hips, while turning. Poses like Vajrasana, when done over an extended period, could pull the sciatic nerve which can cut off the blood supply to the nerves.
To prevent pain, stretches for the legs and lower back and enough rest between workouts are recommended.

With proper care, Yoga offers several health benefits including reduced stress or anxiety, improved range of motion, protection against falls, healthier image body, less trouble sleeping, and much more. So what can one do to avoid Yoga injuries?

1. Slow and Steady: Yoga actually heals your body and will help you grow mentally and physically. Injuries can be avoided if Yoga is practiced in the right way. It is said “Sthira Sukham Asanam”-‘Sthira’ means steady or stable and ‘Sukha’ means comfortable or easy. It is very important to practice yoga with a trained and qualified teacher and be careful to listen to your body during practice.
   Gentle stretches will allow you to loosen tight areas like hips, hamstrings while warming up the body. While it is ok to feel mild to moderate resistance while stretching or bending, ensure you do not push your limits. Over-stretching is known to worsen existing injuries and can lead to tears, pulls and other pains. It is absolutely fine if one cannot attain the perfect posture at the very beginning because with repeated practice, perfection is attained automatically.
2. The Right Style: The second most common cause of injuries is choosing the wrong style of Yoga. With growing popularity of Yoga, different styles and schools of Yoga have increased but choosing the style that is suitable for the individual is entirely one’s own decision. It is always recommended to attend a basic/beginner class before picking a style.
   To know more about different styles of yoga, Click here.

3. Yoga Trainer: the right Yoga teacher will lay a strong foundation in your Yoga study. An experienced yoga instructor has to communicate with his/her students about any health issues at beginning of the class. During the class or after the class, the student must address any discomfort they may face in practicing asanas. These can then be adapted or removed from their practice. The instructor shouldn’t force the students to do stretches that are beyond their capability.
4. Use of Props: Commonly used props include yoga blocks, straps, blankets or even a wall or chair. These are particularly handy for beginners and the elderly or those recovering from injuries. So whether you want to use a rolled up blanket under your hips to help you flex the hip or use straps when laying on your back and stretching the legs – the important thing once again is to listen to your body and pull or stretch to the best of your ability.

The safest approach to Yoga is to learn the correct way of doing a pose and to stay in tune with the body by avoiding overdoing the pose. It is important to begin with loosening practices, followed by the asanas and then Pranayama in advanced practices.

While it’s exciting to be more flexible, it is equally important to learn to slow down and practice the asanas in the right breathe as well as observing the parts (of the body) that is being worked out. While in the initial days of practice it is very common for a beginner to get mild body pain due to stretches that develop gradually as the flexibility increases and these pains disappear faster and don’t harm the body. Any abrupt pains that may develop during practice can be harmful and must be addressed immediately.

Always remember yoga when done appropriately prevents injuries and doesn’t cause them. Listen to your body and do not push yourself too hard or too quickly. This will not only prevent injuries but will help you recognize one’s deeper self. Keep yourself healthy and enjoy your journey with Yoga.