10 safety rules when practicing yoga that you need to memorize

Whether you are a newbie or have been practicing for a long time, you also need to learn and remember the safety principles when practicing yoga to avoid injury.

When practicing yoga, many people often think that just doing the poses similar to the picture is the right practice. However, this is a misconception because this will inevitably cause you to force your body to perform too much and too quickly, leading to incorrect technique and injury.

Therefore, to protect yourself and perform the correct postures, before practicing, please learn through the safety principles when practicing yoga through the following shares of LEEP.

1. Don’t force your body if it can’t

Don’t rush into advanced poses in the first few days even if you can already do the banana planter pose. If you rush to exercise, your body will easily tense up and make you feel uncomfortable.

Also, for a certain pose that you can’t do, use aids or talk to your teacher to adjust it instead of forcing your body.

  • Don’t try to balance with your arms if you don’t do plank poses for 30 seconds or more regularly.
  • Don’t do the shoulder or forearm stand if you can’t hold the dolphin pose for 30 seconds or more.
  • DO be patient with yourself, your body’s strength will gradually improve over time.

2. Remind yourself yoga is not a competition and it is not

Whether you practice yoga in class or at home, forget your ego. Human psychology has a tendency to compare yourself to others, but try to avoid doing this when practicing yoga. Everyone has to go through the starting phase, and you don’t have to rush to catch up with everyone else.

When there is comparative thinking, your mind will no longer focus on listening to your body. This will make you very vulnerable to injury. Remember yoga is YOUR OWN journey, you have the right to go fast or slow depending on your body condition.

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3. Do not practice yoga according to the movement

The process of practicing yoga requires slowness, care and precision in each movement. To practice effectively, practitioners need to have patience, perseverance and even lifelong efforts.

If you are practicing or planning to practice, you need to think that this is a very serious thing, not practicing according to trends, fads or the will of others. It is necessary to practice yoga regularly, daily, in the right process and follow the principles to achieve the desired effect.

Do not practice yoga according to the movement

Yoga is YOUR OWN journey and you have the right to go fast or slow depending on your body condition

4. Don’t eat full before exercise

Before practicing yoga, you should not eat too full or let your stomach be too hungry because both are not good for practice. You should eat a light meal about 2 hours before exercise. After about 15 minutes of exercise, you can eat foods that are easy to digest, and after 30 minutes, you should eat normal foods.

5. Always warm up before exercising

Never underestimate the warm-up period before training because this is a very important period. Before exercising, you should warm up for about 15 minutes to stretch your muscles and let your body gradually adapt to the intensity of the exercise.

Not only that, these exercises also help the muscles become flexible and flexible so that you can easily perform difficult poses.

6. Pay attention to the joints – Knees should be in line with the middle toes

One of the common mistakes that make yoga novices (and even those who have been practicing for a long time) vulnerable to injury is letting the knee deviate from the foot. Remember, whatever position you’re in, the knee should always be in line with the midfoot.

If done incorrectly, return to the starting position, adjust the feet and knees, and then get into the position again.

  • In warrior I, the foot is forward with the knee bent at a 90-degree angle – the right knee should be bent straight forward and in line with the midfoot.
  • In the squat position, if you let your knees come in, not straight with your toes or push forward too much, it will cause leg pain, affecting the knee joint.
  • In goddess pose, your knees when bent should be in line with the middle of your feet.

7. Don’t put weight on your wrists

Hands and wrists play a very important role in many yoga poses, including those where you might think your wrists don’t work as much as the downward facing dog pose. To relieve pressure on your wrists and hands, you need:

  • Activate the arm muscles to relieve pressure on the hand and wrist
  • Extend the fingertips and distribute the weight evenly over the entire hand, not just the wrist.
  • If you are putting weight on your wrists, you need to shift your body weight forward so that the weight is evenly distributed.
  • The middle finger should be straight and pointing forward. If not, get out of the pose and adjust accordingly.
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8. Bend your knees slightly before bending your whole body forward

This principle applies when you do poses like sitting forward bend, standing bend, one leg bent, or any other bend. The purpose of this is to:

  • Joint protection
  • Avoid stressing the lower back
  • Avoid muscle tension

Downward-facing dog pose is one of the most popular bends in yoga. If you have muscle tension or lower back pain, you can bend your knees slightly as you bend over.

Safety rules when practicing yoga

Bend your knees slightly before bending your whole body forward

9. Pay attention to head and neck alignment

The head and neck are extensions of the spine, so they shouldn’t bend forward or backward too much relative to the back. As a rule of thumb with arm lifts, you need to keep your biceps in line with your ears.

10. Breathing is very important

Breathing is an important part that you need to pay attention to when practicing yoga. However, a lot of beginners forget this. If you don’t breathe properly, you accidentally put pressure on a certain part of your body, be it arms, legs, shoulders, chest…

In addition, proper breathing helps you control blood pressure, balance emotional responses, and calm nerves. At the end of each training session, you can relax your body by sitting in child’s pose, breathing deeply to provide the muscles with the oxygen they need to maintain their best performance, and at the same time helping the mind and body. Your body has a chance to relax.

11. Think Positively and Meditate

Positive thinking gives us a more comfortable life. Practicing yoga will help us see life in a positive way, help us love life more, and have a peaceful mind. When the mind is comfortable, the body can be healthy to focus on working and participating in daily activities.

12. Relax properly

The next safety rule when practicing yoga is to relax properly after practicing. At this time, we will energize the nervous system and achieve a peaceful state, helping the soul to relax, reduce stress and fear.

13. The right diet

The right diet is also one of the safety principles when practicing yoga that you need to keep in mind. Because the food we eat every day can affect our psychology quite a lot. Therefore, to practice yoga effectively, you should also choose foods that have little effect on your psyche, only eat in moderation and eat when hungry.

Besides, when the mentality is not good, we should not eat because then it is difficult for us to control the amount of food we eat. This leads to obesity and diabetes.

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14. Practice enough time required

The characteristic of yoga is slow movements. Therefore, if you only practice for a few minutes, it will not be effective. It is best to do each exercise for 15 minutes. Should practice yoga in the morning gives you supple muscles, yoga in the evening will help you dispel fatigue. Be careful in choosing exercises to suit your practice time.

15. Candles use yoga mats

When practicing yoga, you may get sweaty with difficult movements, so for your own safety and health, equip a standard yoga mat to practice, avoid slipping due to sweat, or avoid Direct contact with cold floors causes colds.

To avoid the harmful effects of yoga on health if practiced incorrectly, you should apply the 15 safety principles when practicing yoga that you need to remember above. In addition, to limit injury when practicing, it is best to practice under the guidance of an experienced yoga teacher.

Reference source

Top 10 Yoga Safety Tips for Beginners https://yogarove.com/yoga-safety-tips-for-beginners/ Accessed date: 10/4/2020

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