5 advanced yoga poses that are easy to cause injury for beginners

Compared to many other subjects, yoga is relatively gentler, but do not think yoga is easy. In yoga, there are difficult, traumatic advanced yoga poses that you need to be careful about.

Practicing yoga can cause injury? This is something that few people think about, but in fact, it still happens often if you do not have enough strength and focus. To limit the risk of injury, you need to practice according to the instructions of your yoga teacher, while respecting your body’s signals to know when it is time to stop. easyhealthylive.com has compiled 5 advanced yoga poses that are prone to injury for beginners, please take a few minutes to review to be more careful when practicing.

1. Headstand pose (Advanced yoga pose with hands on the floor, legs raised straight up to the sky)

Headstand - Salamba Sirsasana

The banana tree pose or Headstand is a well-known pose with a lot of health benefits, however, this pose still carries certain risks, especially for those with sensitive necks. If you have ever injured your neck, you should consult your doctor before exercising. Here are some principles you need to remember when exercising to avoid injury:

  • Don’t get into the pose too quickly and you should practice close to the wall to get the support you need and avoid falling
  • Elbows are placed directly below the shoulders and forearms hug the face to reduce the risk of shoulder injury
  • Focus on absg and brace the ribs to avoid injury to the back.

Like other inversions, the banana pose is also not good for people with glaucoma. One of the biggest risks of the banana pose is that you could fall and injure yourself. Therefore, you should avoid practicing this pose while pregnant, except for very experienced yoga practitioners.

2. Handstand pose – Adho Mukha Vrksasana (Balance pose on 2 hands, 2 legs raised to the sky)

Handstand - Adho Mukha Vrksasana

The problem with this pose is that you have to learn to control the force you need to have enough to lift your entire body upside down while keeping your arms straight. If you are new to exercise, you will find that your arms are often bent because they are not strong enough to lift the weight of the whole body. Not only that, this posture is also very easy to damage the muscle system, tendons, joints, from shoulder blades to fingers. Compared to the headstand position, the handstand position is even less stable, so the risk of falling is great. Therefore, this pose is also not recommended for people with glaucoma and pregnant women. Some notes you need to remember to ensure safety when practicing handstand:

  • In the first practice, you should practice near the wall for support, and at the same time pay attention to follow the teacher’s instructions.
  • You can start the practice with an L position, with one foot against the wall with your feet hip-width apart and one leg straight up toward the ceiling. Hold the pose until you feel stable enough to straighten both legs toward the ceiling.
  • Keep your arms steady and don’t fold when you lift up
  • Looking straight at padvance during exercise.
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3. Shoulderstand – Salamba Sarvangasana or candle pose

Candle pose

This is also a dangerous advanced yoga pose and is prone to injury, especially in the neck area because if done incorrectly, the weight of the body will press on the top of the spine. Like the two inversions mentioned above, the shoulderstand pose is also not suitable for people with glaucoma. Some safety notes when practicing candle pose may be helpful for you:

  • KYhips so that the center of the neck touches the mat or cushion to relieve pressure on the neck.
  • Do not move your chin towards your chest, instead bring your chest closer to your chin.
  • Fix the head because if the head rotates back and forth, it will put a lot of pressure on the muscles, tendons and discs in the neck.
  • Warm up the shoulders carefully because this is the main fulcrum to support the body weight. In addition, although the neck is under less pressure, you canYou also need to warm up carefully because this is an important bone area and the strength is not as good as other areas.

4. Chaturanga Dandasana – Crocodile Pose (hands and feet balance the body, arms parallel to the floor)

Chaturanga Dandasana - Crocodile Pose

Crocodile pose is very easy to get wrong, so this pose is dubbed as one of the “difficult” poses for many yogis. However, this is a familiar pose in yoga classes. During the exercise, you will have to keep your arms parallel to the floor and this is really too difficult for many people, especially beginners. If you don’t want to put the weight on your shoulders, try to stay a little above 90 degrees.

If you’re taking a basic yoga class and feel nervous about doing chaturangas, it’s best to talk to your teacher to get a different pose that’s more appropriate.

5. Uttanasana – Standing Forward Bend Pose

Advanced yoga pose - Standing forward bend

All hamstring stretches from basic forward bends to advanced poses like splits have the potential to cause injury. Hamstring injuries can be serious and take months or even years to recover. However, if practiced correctly, opening the hamstrings can be of great benefit.

If you don’t feel confident doing this pose, you can politely decline to the teacher. OFFERAlways listen and respect your body, don’t try to force yourself to follow others because bending forward will be extremely counterproductive if you don’t practice properly.

Reference source

How Some Risky Yoga Poses Can Cause Injury https://www.verywellfit.com/most-dangerous-yoga-poss-for-beginners-3566746 Access date: October 14, 2020

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