Yoga Injuries and How To Prevent Them
Some of the common contraindications of asana practice are as follows:
High BP and cardiac conditions: People with hypertension or high blood pressure should generally avoid inverted asanas or any asana where the heart is above the head and poses that put additional pressure on the heart and increase the blood pressure. Ex: Avoid sarvangasana, sirsasana.
Joint issues: People who have problems with ankles, knees, hips, wrists, and shoulders should skip or adapt to asanas that don’t put pressure or stress on the joints. Ex: Avoid plank pose for weak wrists.
Pregnancy: The body keeps changing during pregnancy and so should the yoga practice. It is advisable to modify, and adapt asanas according to the stage of pregnancy and avoid poses that put pressure to the abdomen and back, especially backbends and twisting asanas and prone poses. Ex: Avoid Bhujangasana, chakrasana.
Surgery and injury: People who have undergone surgery or are injured should first consult a doctor to determine when they can resume/start a yoga practice and how it can affect the operated or injured area. Ex: Avoid hip flexing asanas like balasana, garudasana after a hip replacement surgery.
Seniors: Classes for seniors should generally be slow-paced as they may have osteoporosis or other health problems. Asanas should be modified to avoid fractures and ensure safety. Ex: Avoid spinal twists and flexions for osteoporosis.
Hernia and ulcers: People with severe ailments like this should avoid core strengthening asanas as they worsen the condition. Ex: Avoid Naukasana.
Sciatica and back problems: Avoid asanas that involve advanced forward folds and backbends as this will only worsen the condition. Adapt to gentle, restorative asanas that work on easing the pain. Ex: Avoid Paschimottanasana.