Although yoga can prevent and cure some sub-health conditions, improper practice will lead to physical injury.
How can we prevent and deal with it? How do yoga injuries occur? Any sport will have the risk of injury.
Running and mountaineering will have the injury of feet and knees, playing badminton basketball will have the injury of arm joints and leg joints, swimming will have the injury of swimming shoulder, breaststroke leg and lower back pain…
Of course, yoga asana practice is no exception.
Yoga is famous for healing, but asana practice is not taboo, The wrong practice method and attitude will also have the risk of injury.
From the perspective of sports injury and sports physiology, human training needs to follow the principle of appropriate load to obtain excess recovery.
In other words, any simple exercise will stimulate the body and cause micro damage, and the body is in the process of repairing this micro damage to improve its function.
However, once the appropriate load point is exceeded, it will bring irreparable damage to the body.
The load consists of the amount of exercise and the intensity of exercise.
Yoga itself is not at fault for the harm of yoga.
What is wrong is the practitioners’ wrong understanding and wrong practice methods of yoga, and the most important thing is the attitude of practice.
Therefore, in order to practice yoga more safely, we must first learn to understand yoga and correct practice methods, and then practice with mindfulness.
It is essential to understand the Yoga damage caused by some common wrong exercises and the prevention methods.
Motion system the motion system of the human body is composed of three organs: bone, joint and skeletal muscle.
Bones are connected together by different forms of bone connections (joints) (inactive, semi active or active), forming the basis of human body shape and providing broad attachment points for muscles.
Muscle is the active power device of the motion system.
Under the innervation, the muscle contracts and pulls the attached bone, and takes the movable bone connection (joint) as the hub to produce lever motion.
The main function of motion system is motion.
Yoga has always been recognized as a safe practice like breast milk.
Unlike other sports, such as tennis, mountaineering and running, it does not repeatedly use specific joints, which is easy to cause sports injuries unique to each sport, but always pursues the balance of left and right, inside and outside, body and mind.
But inevitably, there are still many people who don’t understand and practice yoga correctly, resulting in yoga damage.
Here are some common mistakes and injuries.
Examples of common yoga injuries common yoga injuries occur in the sports system, mainly including: acute muscle strain, common in hamstring and thigh adductor strain, increase of intra-articular pressure and chronic wear of cartilage, common in wrist, knee and spine injuries, common in cervical spine Injury of lumbar weak links and intervertebral disc acute muscle strain in yoga wrong posture practice, muscle strain is one of the most common sports injuries.
When the muscle actively and strongly contracts or passively excessively elongates, the muscle is slightly damaged, partially torn or completely torn, which is called muscle strain.
Once the muscle is pulled, the muscle will heal into scar tissue at the injury through its own repair, and the brittleness of the tissue is greater than that of the original muscle tissue.
Therefore, after the injury, the flexibility of the muscle decreases and secondary injury is easy to occur.
The common muscle strains caused by the wrong posture practice methods are: hamstring strain and thigh adductor strain.
Hamstring is the muscle group at the back of the thigh, which is composed of semitendinosus, Semimembranous and biceps femoris.
The injury case: an article was published in Yoga Journal, and a yoga teacher described his experience of hamstring injury.
Carol krucoff, a yoga teacher, author and therapist at Duke University in North Carolina, once raised one foot, grabbed the thumb on her foot, stretched her legs and made a hand to big toe pose when she wanted to express herself in the glare of the lights when interviewed on national television.
As she straightened her thighs, she suddenly heard a chilling crack in her hamstrings.
The next day, she was barely able to walk, and Carol krucoff found that she needed rest, physical therapy, and a year of recovery before she could fully straighten her legs again.
She said in the article, “I am grateful for my recovery.
I paid a modest price, but I took a very valuable lesson, that is, to remind myself of the importance of warming up and never show off.” “Yogajournal” in a thematic report, took up 10 pages of color pictures and warning text, entitled “yogi, please note: hidden dangers may be lured in your most familiar yoga movements.” Don’t belittle every Yoga move.
How to practice correctly and keep away from injury? 1.
Warm up before practicing yoga.
Before any exercise, the body needs a “warm-up” process to make every part of the body gradually adapt to our needs.
This is the importance of preparatory activities.
In particular, joints and ligaments need to move gradually to achieve their best state.
The practice of yoga asana is a combination of dynamic stretching and static stretching.
In addition, our practice is mostly in the morning, which is the time period with the greatest viscosity of the whole body tissue.
If you do not make adequate preparations, activities are easy to cause muscle and other soft tissue strain.
2 find a suitable practice method and practice with awareness.
Everyone’s physical condition is different, and there are differences in strength, flexibility, joint mobility and so on.
If you don’t choose the appropriate practice method according to your situation, the result may be counterproductive..