The benefits are something we often hear and this makes most people forget the harms of yoga. However, in fact, if practiced in the wrong way, yoga can bring incalculable harm to the body.
Are you looking for a sport that is both good for your mind and good for your body? Are you in need of harmony between mind and body? If “yes” is your answer to all these questions, then yoga is the discipline you are looking for.
Yoga has the effect of increasing energy and improving breathing. In addition, regular yoga practice also has a very good effect on the body’s metabolism. In particular, yoga also helps to lose weight, increase blood circulation, manage stress, reduce pain and sleep problems.
However, despite the many benefits, if practiced incorrectly, you can still experience the harmful effects of yoga.
How scary is the harm of yoga when practiced in the wrong way?
W.Ritchie Russel, a neurophysiologist, has shown that poor posture can cause healthy people to have a stroke. Between 2001 and 2014, yoga-related injuries totaled 29,590, of which 46.6% suffered a trunk injury and 45% suffered a sprain or strain.
People 65 and older are the most affected. Without good physical condition, the harm of yoga when practicing the wrong posture is very terrible. Therefore, you need to practice yoga under the guidance of an experienced teacher.
Some yoga instructors claim to be experts. However, they are really not equipped with the knowledge to deal with problems during practice. Meanwhile, in yoga, there are many poses with many potential health risks if practiced incorrectly.
Yoga poses that are prone to injury
Here are some potentially dangerous yoga poses that you need to be careful about when practicing:
1. Hand-planted banana pose
This is a pose that requires you to support the weight of the whole body with your hands, so the pressure placed on this area is very large. Moreover, this is also not a stable posture, so you will be very prone to falling.
When practicing this pose, you are also very susceptible to hamstring strain. In addition, people with glaucoma should not practice because this position can put pressure on the eyes.
2. Pose of planting bananas with the head
Just like the handstand, the headstand is also unstable. Therefore, it is easy for the practitioner to fall. Besides, this pose puts all the weight on the head.
Therefore, the banana position will not be suitable for people who have experienced neck injuries. In addition, people with glaucoma should also not practice this pose.
3. Candle pose
The candle pose has a very good effect on the thyroid gland and metabolism. However, when exercising, the spine in the upper body has to bear a lot of pressure because it has to support the weight of the whole body. Therefore, practicing this pose can put pressure on the neck and increase the risk of leg strains.
This pose is also not suitable for people with glaucoma. In addition, people with high blood pressure should not exercise because this pose can destroy the lining of the arteries, thereby causing blood clots and leading to stroke.
4. Standing posture bent forward
The forward bend can help open up the hips and calves, while also stimulating the kidneys and liver. However, if you have back problems, you should avoid practicing this pose.
Because this pose requires stretching the hamstrings, if done incorrectly, you can be seriously injured, taking months to years to recover.
5. Fixed triangle pose
This yoga pose is great for opening the hips, but it can cause hamstring injuries, especially for those new to yoga.
6. Plank Pose
Plank pose can cause damage to the body if you do it wrong continuously for a long time. Without proper body alignment, the neck is very susceptible to injury.
7. Camel Pose
The camel pose is a very good remedy for people suffering from respiratory diseases, anxiety and fatigue. However, this position is not suitable for people with pinched nerves.
Parts prone to injury in yoga
Practicing yoga improperly, you will easily get injured in:
- Ribs: Commonly encountered when practicing incorrect twisting postures. In addition, you may experience bruising in the intercostal muscles.
- Elbow: Practicing improper push-up positions or not warming up before exercise will make elbow and wrist joints vulnerable to injury.
- Wrist: Inverted positions expose the wrist to a high risk of injury
- Lower back: The part that is most susceptible to injury, especially when performing poses that put pressure on the spine.
- Knee: The most common cause of knee injury is the practice of the lotus position.
- hamstrings: This type of injury is usually caused by an overstretched hamstring.
- Hip: There are many movements that require the use of the hips, so this part comes under a lot of pressure. This even causes the inner thigh and groin muscles to tear.
- Neck: Incorrect neck placement will cause neck injury and flexibility.
Knees are one of the most commonly injured parts of yoga
How to prevent injuries in yoga?
For fast yoga practice to be effective and bring many yoga benefits to the body, you should remember some of the following tips to avoid the risk of injury:
1. Find a good yoga teacher
You should find an experienced teacher and do not force you to practice the poses too much. In addition, teachers also need to have patience, especially if you are a beginner.
In fact, finding a private yoga teacher is not easy and not everyone will find the right teacher for the first time. If you are not sure how to find it, try downloading easyhealthylive.com and connect with our professional coach.
2. Warm up before exercise
Warm-up exercises before yoga will help prepare your body for difficult movements. If you don’t warm up properly, you’re very likely to get injured.
3. Use yoga accessories
Yoga accessories will help reduce pressure on the body, in addition, it will help you perform movements more accurately. If you have had an injury in the past, you can use an extra knee protector.
4. Don’t practice poses that are too difficult
Don’t try to do advanced poses when you’re new to the regular ones. If desired, ask your yoga teacher to guide you slowly.
Don’t force your body to do what it can’t do yet. Patience is one of the most important skills in yoga philosophy, but it will help you make physical progress.
5. Consult your doctor
Before joining a yoga class, consult your doctor about yoga poses that are not suitable for health. This is especially important if you have had a previous injury.
To perform standard yoga movements, download the smart practice app easyhealthylive.com right away.
Reference source
The Most Common Yoga Injuries and How to Prevent Them https://www.bookyogaretreats.com/news/most-common-yoga-injuries Accessed: March 26, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.