Yoga is one of the alternative sports that can make the body relax while practicing the flexibility of the body’s muscles. Unfortunately, if done carelessly, yoga can make you injured. So, let’s see how to prevent injuries during yoga so that your exercise is useful and maximum.
To Prevent Injuries During Yoga
Research stated that around 29.5% of people had experienced injuries when yoga. Most injuries occur in groups of older people who already have a high risk of previous injuries.
It is known that around 46.6% of injuries are in the torso (body center). For that, some tips are needed to prevent injury when doing yoga.
In general, those who experience these injuries are people over 65 years old. It is because they are more fragile. However, it should not rule out the possibility of men and women who are much younger being injured during yoga. Here are some easy tips to prevent injury when yoga.
1. Stretch Slowly
Stretching must do gently, slowly and carefully. Take your time to stretch areas such as hips and calves. Try not to move poses in a hurry. This can prevent you from getting injured during yoga.
In addition, try to warm up before practicing, so that your muscles are more relaxed.
2. Follow Instructions In Sequence
Try not to start yoga carelessly. By following the guidelines listed, you reduce the chances of injury during yoga. If you are a beginner, start with a beginner level too.
You may have the ability to make complex movements, but it doesn’t hurt to keep playing safe so that bad things don’t happen.
3. Use Assistive Devices
Yoga mats, blocks, straps, yoga blankets, and other yoga aids are beneficial to help you practice all yoga movements, especially if you are a beginner. The strap is also useful when you lie down while stretching your legs. Don’t hesitate to always ask the instructor for recommendations on your instructor.
Yoga is a sports movement that involves the strength and flexibility of the body. Therefore, the chances of getting injured when doing so are large, especially for beginners. However, there is no harm in preventing injury while doing yoga by following the tips above.
4. Know Which Yoga Poses Can Trigger Injury
As you know, all movements that involve the physical need to train in professional supervision. Therefore, knowing the type of yoga pose that most often causes injury is a good step. The following yoga poses have the potential to cause injury.
- Shoulder stand
- Plank or side plank
- A pose that attracts the pelvic nerve.
After knowing it, you must be careful in practicing and try to be under professional supervision to avoid any wrong moves.
5. Start From Easy Pose
Vinyasa pose is one of the most popular poses in the world of yoga. Well, to get maximum results, try by joining a group with a small number of people, so the instructor can supervise and give you the right direction.
It can reduce the risk of injury because you can clearly listen to the instructor’s direction and can follow his movements slowly.
Bikram (hot yoga) poses can also cause muscle cramps and heat effects and dehydration for beginners. You can try other yoga poses that are easier with a slower rhythm, such as:
- Breathing exercises
- Yoga in a sitting and squatting position
- Soft bend pose