Yoga is one of the most customizable exercise disciplines in the world. It can be modified and tailored to suit specific ages, fitness levels and even special requirements, such as for people recovering from injury or surgery or for people with impaired mobility. However, it is also true that practicing without the correct training and supervision can cause yoga injuries. There are cases where yoga could have negative impacts — case in point, the phenomenon of Instagram Yogis.
It is important to know about various kinds of yoga
Ashtanga yoga is a demanding and challenging form of yoga. Then there is Bikram Yoga or so called hot yoga which is very popular in the West, where instructors deliberately heat the interiors to make practitioners sweat excessively. Similarly beginners’ classes will differ very much from advanced classes. While in most cases, yoga related injuries are few in number, there are some studies that show a larger number of injuries with some types of yoga.
There is also the fact that each of us has a different physiology and physical ability. While some of us are flexible, nimble and light on their feet, others may be far less so. While some can perform a headstand without difficulty, others could be injured trying something like that.
Obviously, it is important for each person to choose a type of yoga class that is suitable for their abilities. Older people or people with past injuries may do well to avoid certain aasans. Similarly, beginners should have a realistic idea of their abilities and not presume that they are ready for advanced classes even if they are quite fit.
The teacher also matters
The individual styles of yoga instructors also tend to differ greatly. Some yoga teachers are enthusiastic and aggressive; pushing their students hard and telling them to go for it with a no pain, no gain attitude. On the other hand are teachers who tend to be calmer and aim for a relaxed and supportive atmosphere in class rather than a competitive one. Some teachers intuitively tailor their instructions to the ability of each student – pushing and encouraging where required, but accepting personal limitations as well.
Specific issues to keep in mind
There are certain yoga aasans that put more pressure on the eyes. Hence if a person has glaucoma or related problems, they must take care to avoid such positions. Those with high blood pressure should avoid certain poses that make the blood rush to the head and also certain breathing exercises. People with a history of back problems must avoid aasans involving back bends or should take care to modify such poses suitably.
Avoid yoga injuries
It is always a good idea to listen to your body as you do yoga – as I said earlier, we are all constructed differently and have different physical limitations. One must keep in mind one’s own ability when doing yoga. It is important not to over-stretch or overextend the body just to try and do what other students seem able to do, or even what the teacher – with years of training – is able to do. If something seems to hurt (beyond the familiar ache of using a muscle unused for a long time), stop doing it. If something makes an unfamiliar popping or cracking noise, stop doing it at once.
Avoid self-instruction and don’t just rely on YouTube and Instagram to be your yoga teacher. It is better to rely on the personal attention of a trained professional. Start slow and choose a class for beginners if you have never done yoga before. Opt for someone with at least a few years of experience and someone with a good local reputation. If you have any health issues, be sure to tell your instructor about those. Avoid injury – why let your fitness goals suffer a setback!