Eager anticipation is what most of us feel as we sign up for the next yoga class. Often, however, the excitement can lead to impulsiveness and injury. Staying safe means you can enjoy yoga for many sessions to come.
Some people tend to be more injury prone than the rest of the population and need a little extra instruction. If you’ve had a muscle injury, strain or sprain, you know that it can sometimes take months to heal. The pain and discomfort, no matter how debilitating, can last for several months, keeping you from attending your favorite class.
Here are 5 tips to prevent unnecessary injuries in your yoga practice.
- Listen to your yoga instructor’s directions Your instructor may give you directions such as: In the equestrian position (stride), make sure your front knee is straight above your ankle. – Raise your kneecaps by contracting your upper front thighs (quadriceps) – Keep your knees directly over your ankles, hips over your knees, shoulders over your hips, etc. in posture, to be aware of the normal position of the muscles and to keep you safe from injury that could keep you ‘out’ for months.
- Listen to your body: – Be aware of the strength or weakness of your muscles when you are working at the limit. Some people like to work to the limit, working towards the limits of the body and expanding them. Expanding your limits takes constant practice and time. Injuries take much longer and can cause you to lose much of the strength and flexibility you’ve gained over time. You can also take your time and get ongoing, measurable results, and then have your dreams or classes come to an abrupt halt indefinitely.
- Clear away anything you can fall on: how romantic… doing yoga by the fireplace, by candlelight, in the dark, balancing on one leg. Yes I do. Maybe not the best idea. A little more light, a little less brick, moving to a central location where if you fall, you won’t burn your hair or break a limb. Taking a look around and cleaning your yoga space before practice should prevent unnecessary injury.
- DO NOT take intoxicants before practicing yoga: Part of the beauty of yoga is being able to feel your body, notice how it works and experience true meditation. While doing yoga poses (stretching, strengthening, holding poses, twisting, balancing, and moving in meditation, how easy would it be to lose your balance, fall, pull something out of alignment? Suddenly, you’re in agony and head to the living room. hospital emergency. Intoxicants are dangerous when doing yoga. Don’t do it.
- Practice with a sticky yoga mat: During yoga, depending on the type of class or how much you overheat, there may be sweating and slipping. It is easy to lose your grip (hands or feet) on a slippery surface. A yoga mat has a non-slip surface on the top and bottom, so it won’t slide across the floor either. Before I started my first yoga class, I thought it would be more economical to buy a bath mat with a non-slip bottom. Great! Planting your face on the ground is the result of a slip, or worse. Buy a good quality sticky yoga mat.
During your yoga practice, it is important to follow your instructor’s guidance, clear your immediate environment of clutter, and tune in to your body’s messages.
*Please let the instructor know before class if there are any changes in your medical history or if you have any new injuries, so they can continue to keep you safe in practice.