Whether you practice yoga at home or in class, it is difficult to know exactly what your limit is before you get injured.
In fact, yoga injuries may be more common than you can imagine.
Don’t take it lightly! Through these 9 simple preventive measures, you can form a healthy habit and reduce yoga injuries.
1.
The first thing you should do when practicing yoga is to breathe without pressure.
If your body and mind are relaxed, you will be more aware of your body.
This will help you to touch the feeling you are feeling.
If a posture feels too strong, you will step back.
In addition, when you take time to breathe deeply in yoga practice, your body will produce a series of positive reactions.
Research shows that active change of respiratory rate can change autonomic function and emotional state.
If you are short of breath, your heart rate will increase and your body will feel more pressure.
But if you slow down and focus on your breathing, your body will calm down and you will feel more real.
2.
Set aside enough time to practice every yoga practitioner has a busy time.
If your goal is to practice every day, make sure you have enough time to practice safely.
For example, suppose you only have ten minutes to practice.
You should give your body a chance to warm up, instead of doing a headstand or full wheel pose directly.
One of the reasons for injury is to start posturing without warming up.
If you don’t have much time, try a position that doesn’t take much effort.
For example, the sun worship ceremony.
3.
If it hurts, stop.
One of the most basic rules of yoga is: if it hurts, stop.
It’s tempting to push your body into various positions.
But it is also dangerous.
It violates one of the most basic yoga teachings – ahimsa (harmless).
The most common is overstretching.
Many injuries are caused by overstretching in yoga, including hamstring tears that have slowly formed during many years of practice.
So slow down, take a deep breath, and move it back a little.
You don’t have to reach the limit every time.
4.
One of the best ways to keep safe when learning to be your own teacher is to become the ultimate authority of your body.
Only you know what posture is good.
Pay attention to the tips of yoga teacher.
But some tips may not suit you.
5.
Attend private classes regularly.
When you are in a classroom with 30 or more students, the yoga teacher cannot give you high-quality one-on-one help.
Private teaching will enable the teacher to observe your body closely and help you identify abnormal things, such as excessive elbow stretch or waist tension.
Private classes may be expensive, but they will protect you from harm.
6.
Understand that sequencing warm-up is an important factor in preventing injury.
In addition, you may learn to sequence.
In yoga, sequence is the order in which you do postures.
The theory is that you can use posture to open and activate key parts of your body, so that you can more easily do peak posture – handstand or back bend.
After completing the peak posture, you can use the cool posture (such as folding forward and twisting) to relax, which will help you relax into the zombie pose and meditation.
7.
No matter your technical level, you will always feel better and safer when using yoga aids.
Even if you can fully enter a position, the use of assistive devices can also improve your posture.
Common accessories include yoga bricks, cushions, yoga belts, chairs, wedges and blankets.
8.
How do you know your posture is wrong when practicing or recording in the mirror? It is difficult for us to see our bodies.
Sometimes the best teacher is a mirror.
If you have some knowledge of anatomy and orthosis, you can find out where you may get injured in your practice by observing your practice.
9.
Don’t be an imitator of pictures.
Many pictures you see on many social media or yoga publications are unrealistic for ordinary people.
Their goal is to provide visual appreciation, which is not necessarily safe.
The most important part of your practice is yourself – so stay on your own path and do yoga in pictures with reservation..
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