4 Most Common Yoga Injuries and How To Avoid Them

Yoga, which originated in India, is now practiced worldwide, with over 30 million people incorporating it into their daily routine. This ancient practice offers numerous health benefits for both the body and mind.

However, alongside its benefits, yoga also comes with certain risks, primarily in the form of injuries. A study published in the Orthopaedic Journal of Sports Medicine indicates that older adults are particularly vulnerable to yoga-related injuries.

Common yoga injuries include back pain, strained neck, and popped ribs, which often occur while performing challenging poses such as backbends, headstands, handstands, Vajrasana, and inversions.

Common Yoga Injuries & How to Prevent Them

# Lower Back Injury

Poses like the seated or standing forward bend (Uttanasana) can strain the lower back. To prevent this, engage your spine while inhaling and exhaling properly. Additionally, backbend poses can also cause lower back strain if not performed with proper alignment.

# Wrist Pain

Beginners often experience wrist pain, especially when performing the downward dog pose. This occurs because the wrists are not accustomed to bearing weight, putting excess pressure on the delicate joints. To minimize discomfort, evenly distribute your fingers on the mat.

# Neck Pain

Headstands can place excessive strain on the neck, particularly for beginners. To prevent neck injuries, shift most of the weight onto your arms and shoulders rather than relying solely on the neck.

# Hamstring Tears and Strains

Prolonged sitting can tighten the hamstrings, increasing the risk of tears and strains when stretching too aggressively in yoga. To prevent hamstring injuries, incorporate flexibility exercises before attempting deep stretches.

Tips to Prevent Yoga Injuries

# Stretch Before Practicing

Warm up your body by stretching areas prone to tightness, such as the calves, hips, and hamstrings. This reduces the risk of muscle pulls and injuries.

# Start with Simple Poses

If you experience dizziness or muscle cramps, avoid hot yoga (Bikram yoga). Begin with beginner-friendly poses under the guidance of an experienced instructor to develop a safe practice.

# Incorporate Resistance Training

Strengthening weak areas of the body through resistance training can help prevent injuries. Depending on your physical capabilities, engage in full-body resistance exercises a few times per week.

# Practice Yoga Safely

If you're new to yoga, avoid practicing alone. Train under the supervision of a qualified instructor and communicate any physical limitations or discomfort you may have.

Low-Risk Yoga Poses

- Lunge – Strengthens the legs and stretches the hamstrings.

- Gentle Side Bend – A simple and beginner-friendly stretch.

- Squat (Chair Pose) – Engages the buttocks, back, core, and thighs.

- Forward Bend – Stretches the hamstrings and back.

- Pranayama (Breathing Exercises) – Helps warm up the body and reduces anxiety.

By practicing yoga mindfully and following these precautions, you can enjoy its benefits while minimizing the risk of injury.