Effective Tips To Avoid Injuries In Yoga
Yoga is gaining momentum and accordingly, it increases the number of injuries that are associated with the practice. When I worked for a network of studios in Paris, the main criterion in the course of this class was the safety of students. Yoga, although not officially considered a sport, but can lead to injuries as well. How can one practice so as to avoid them?
1. Evaluate your abilities
Before you go to class, soberly assess your physical fitness. Did you do any sports? Did you have any injuries before that? Are there any unpleasant consequences or sensations in this place?
2. Choose your style
In advance, take an interest in the existing styles of yoga and choose the one that sounds like the right one for you. Try until you find yours. If you've never been in the class, make sure that you do not enroll in an advanced class.
Gradually increase the load: if you attended the lesson once a week, do not suddenly walk every day. To start 3 lessons per week will be enough - then the body will get used to the load without breaking.
3. Find a competent instructor
My recommendations are still better to do in the studio, and not at home, at least initially to understand how to follow poses instructions. At home it is very difficult to see yourself from the outside and fix it if necessary.
4. Before practicing
Pay attention of the instructor to your former trauma or to the problem area, if any, so that he is aware of the matter. Ask if you need to be more cautious in some pose, modify or completely avoid it. This is also necessary in order for the instructor, without knowing your situation, not to aggravate the situation with the intention to help you delve into some kind of asana.
5. Warm up
Be sure to pay attention to warm-up! The heated body is half the battle to successful practice without injury. Do not neglect the warm-up even if you know the execution of poses. A few circles "Greetings the sun" will be enough to do the necessary work.
6. Entrance and exit from the asanas
Intermediate stages between poses are also important as being in the position itself, traumas can happen precisely with careless movements. Be careful with your body and take your time during practice - the pose from you will not go away. Do not throw your body when leaving the position - if possible, make smooth and gentle movements.
7. Listen to what the teacher says
It would seem a very obvious thing, but nevertheless, sometimes something can go by the ears or be incomprehensible. Try to be as attentive as possible and listen to directions, reflecting them in your body. Sometimes injuries develop over a long period of time if the same mistake is repeated while doing the pose, so it is very important to try to properly build the asana.
8. Watch your senses during practice
Remember that you are your own main teacher and your health depends on you. Only you know what you feel when doing this or that pose. Thus, compare what the instructor is offering you to do with your own capabilities. Watch your breathing - a sure sign that time to rest is restrained or chaotic breathing.
9. During the lesson
If during practice, you feel something is wrong, gently leave the pose, call the instructor and let him know. Relax, take a breath, try again. If the sensations continue, interrupt the posture and practice in general, so as not to aggravate the situation.
10. Remember that yoga is not a contest, even with yourself
This practice is not about stretching yourself or jumping above your head by force. There is a reasonable boundary between the opportunity to do more and simply desire, not being able to. The desire does not come from the body, but from the mind.
Yoga will help you learn to hear your body, be patient. Do not look around, even if someone is doing better than you have today. The most important gift you can make to yourself is a healthy body that will thank you many times.
11. Distinguish concepts: pressure, discomfort, pain
This is not the same thing. The body will tell you where you can go a little deeper, and where it's enough and no longer worth it. Listen to your feelings: the pressure can be normal, given the proper construction of the asana, discomfort can be tolerated (but not violent). If you can breathe.
If the joint or muscle is sharp, stitching, aching pain, immediately stop the practice! The body is a beacon that signals what's ahead. Pain can lead to injury, and recovery after it will be much more difficult than stopping in time and understand what is wrong.
12. The use of props
Use different items to improve practice and avoid injuries. It can be towels, blocks, belts, blankets, a good rug etc. If you are not sure how to use them, ask the instructor. Also use variations if the pose is not fully accessible to you at this stage.
Joints are the most sensitive and most prone part of the body for injuries. Be especially careful and attentive to the joints in the construction of asanas, and especially to the knees, wrists, shoulders, waist and neck. According to statistics, these are the most frequently traumatized parts of the body.
14. Be patient
With constant competent practice, your body will open and you will be able to do more than ever imagined possible. But this requires time and regularity. The race for achievements can turn bad, so practice the best way for you at this, moment and trust that everything will come to you.
15. After the lesson
If you do not understand something in practice or attitude, do not hesitate to ask the instructor about this. If there is a lot of discomfort, tell instructor about it and ask how to avoid this situation next time.
Ask to demonstrate for clarity, or stand in the pose yourself and point to the problem place - so that the instructor can understand the execution of the pose precisely with the characteristics of your body.
Have a healthy practice!
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