Follow Yogarsutra How not to get hurt by yoga     So you enrolled in yoga classes. Or maybe, a tv show instructor is doing a good job of teaching you different types of yoga poses. Everyone is focussed on how to get into a certain yogasana. In the process, the safety part is compromised quite often, while the focus is on achieving that perfect pose or asana. An extra effort to get into a perfect pose may lead to yoga injury.   Causes of Yoga injuries    performing yoga in a hurry trying to get into a so-called perfect posture lack of proper support too many repetitions of a pose getting wrong/incomplete instructions the age factor To sum up, yoga injuries can result when you push yourself too far and too soon. Some of the most common yoga injuries include pulls or strains in the neck, spine, low back or hamstrings.   Although stats of yoga injuries are 1%, it may increase further as more and more people are now enrolling. it may affect you in two way. Firstly, if the injury is not serious you will soon return to your normal practices. Secondly, a serious injury may drive you away from yoga practices for rest of the life. Which is certainly not good for your well being. Most affected body parts from yoga injuries   The most common yoga-related injuries, found worldwide, include injuries to the lower back, shoulder, neck, wrist or hand, and knee. A national survey of yoga practitioners of various styles in Australia asserted that 21% of respondents reported experiencing an injury that may have been attributable to their yoga practice, such as minor strains and recurrences of pre-existing injuries. In an exclusive survey of Ashtanga Vinyasa (involves difficult poses) practitioners, 62% reported having had at least one injury lasting longer than 1 month (e.g., hamstring, knee, and low-back) with some practitioners reporting more than one injury. (As published in International yoga journal)   Milestones of minimizing yoga injuries     So what should we do in order to minimize yoga injuries? First, the most important step should be not to get discouraged when such situation arises. After all, nothing comes without side effects, however good it be! But injuries in no way be considered as a side effect of yoga. Yoga has only one side effect, which is an improved lifestyle.   When we incorporate yoga into our life we say goodbye to osteoporosis, high blood pressure, thyroid, irregular blood sugar, heart diseases etc. Experience healthy and purposeful aging. We become an improved version of ourselves.. more kind, more compassionate, calmer, smarter with increased flexibility. Also an elevated brain for overall well being, all win-win… Therefore, with so many pros, yoga cannot be missed out of our life. So should we go gently with yoga poses? If yes, then how? Gentle yoga Going gently and hence oversimplifying the yoga poses is not recommended as this will minimize the very benefits yoga offers. Suppose, if you start to minimize the stretch, twists involved in yoga poses, your muscles groups and related bones will lack the advantage of increased blood circulation hence stopping the abundance of oxygen supply. This oxygen is a key to rejuvenate each cell in our body. Yoga twists make our core more flexible by providing strength to our spinal cord and the muscles. Spinal cord strength is of utmost importance. As Joseph Pilates famously said, “We are as young as our spinal cord “. A weak and misaligned spinal cord leads to a bad body posture and an imbalanced body structure. Hence maintaining the mobility of the spine is important to any well-rounded yoga practice and becomes even more important as we get older. The spine is both structural and energetic center of the body and we need to take great care of it. Since our spine is capable of moving in 5 different directions – forward, backward, sideways, slightly upwards and rotate – a balanced yoga practice is needed in a combination of forwarding bends, backbends, lateral bends, axial extension and twisting. So what are other options? Restorative yoga   A restorative yoga sequence typically involves only five or six poses at a time or in a yoga session, supported by props that ensure you to be completely relaxed and safe. The restorative poses include light twists, seated forward folds, and gentle backbends. Most restorative practices are based on the teachings of B.K.S. Iyengar. Props used in restorative yoga: Find here my recommendations for yoga supports Sivan Health and Fitness Yoga Set 6-Piece– Includes 1/2 Ultra Thick NBR Exercise Mat, 2 Yoga Blocks, 1 Yoga Mat Towel, 1 Yoga Hand Towel, and a Yoga Strap Disclosure: The above product is labeled in the “Amazon’s Choice” category from the Amazon. The product description is also at par. I have never used it though, as I already had most of them (collected one by one from so many different places!). I fell in love with the product instantly as it is one in all. And yes, if you will buy from my link, by clicking the product, I will earn a small commission without costing you a penny extra. This helps and motivates me to come up with the best content for you.   These are cushioned supports, having different shapes and sizes. These could be blankets, pillows, blocks stretchable straps or belts and others. We can use these supports for a pose single or in combination, as needed. Props help you to get into a pose more creatively besides providing a sense of freedom and stability. They have endless uses. Yoga props also seem to help brain simulations if used in playful and creative manners.                         Now, as we understand our expectations from yoga,  we can train ourselves for the following goals:- Maintaining the mobility of the spine  Strengthening the core Developing the ability to balance Bringing the joints through the full range of motion Flexible … Continue reading How to avoid yoga injuries ?