How to Avoid Injuries When Practising Yoga at Home

Practising Yoga at home can be exciting, exhilarating, and relaxing. But we cannot forget that sometimes we do not have a teacher to guide us in certain aspects. This is why many “little” Yogis end up injuring themselves by giving their best or by not having enough information when performing the exercises.

And remember that being injured, you will not be able to obtain the benefits of Yoga that you seek so much. Since the last thing we want is for you to get injured, we will delve a little deeper into the subject of injuries.

The Most Common Types of Injuries

By recognizing the most common injuries, you will be one step ahead of them; it is always good to know in which postures or movements we have to be careful. Yoga for paraplegics help them to recover easily from injury.

Wrist injuries

To avoid injury in poses such as Downward Facing Dog or Plank (Kumbhakasana):

• Spread your fingers and align your wrist with the top of the mat.
• Press down on your knuckles and fingertips to ensure you have a good grip.
• Focus on pushing your index finger and thumb into the ground as if you wanted to pinch something.

In the plank position, keep your arm aligned with your shoulder, following a straight line formed by your shoulder, elbow, and wrist. This alignment will prevent elbow and shoulder injuries and will make the exercise much more effective.

Shoulder injuries

Shoulder injuries are prevalent due to the limited flexibility that people in this area usually have and how demanding some positions can be. Trying to do a handstand or more advanced exercises is a big mistake; before that, focus on stretching and strengthening this area.

Femoral biceps injuries

What do you spend most of the day sitting down, and did you think your body was going to resist it?

Unfortunately, it ends up taking its toll, leaving us with wonderful stiff hamstrings. This is why we must be careful when overstretching them in postures. We bend forward, be it the child’s pose (Balasana), the surprising Padangusthasana or the downward facing dog (Adho Mukha Svanasana).

How not to get injured doing Yoga

As we have said before, a good alignment in the exercises is vital. But it is not the only factor for an injury-free home yoga practice. For this, we should follow this action plan:

Heating

It is a part that is often forgotten and is very important in any physical activity. Some basic stretches (Like some neck and shoulder twists). They help prepare your body for what is to come.

Take a deep breath before you start, and if you feel like it (you sure do), recite the famous mantra “Ommm” to connect your body with the spirit.

Yes, you will feel very strange at first, but it is the most sacred mantra of the dharmic religions for something.

Signing Off

During your yoga practice, be aware of what you are doing. Make an effort to listen to your body; if you do, you will know if you feel comfortable and pain-free at all times.