What parts of the body are easy to get hurt when practicing yoga?

Is Yoga safe? Very safe! Then why are many people injured by practicing yoga? Because you don’t practice yoga correctly! Although yoga is a relatively safe way of exercise, it often involves stretching, twisting and other movements.

If you don’t practice correctly, or are eager to pursue the height, difficulty and progress of postures, you will be very easy to get hurt if you are not careful.

It’s not yoga that hurts you, but the wrong way to practice! Therefore, we need to learn the correct posture, keep coordination with the body, and avoid practicing postures that exceed the body’s bearing.

Here are some vulnerable parts that need attention.

Before practicing yoga, please meditate and remember these basic common sense.

It can protect our fragile joints and carry out safe yoga exercises in future practice.

1 protect the wrists.

The wrists mainly play a supporting role.

For example, when you practice some inverted three-dimensional pose, the weight of the whole body will be pressed on the two wrists.

If you don’t exert proper force, you are very likely to be injured.

Therefore, when practicing, we should pay attention to evenly distributing the weight between the two wrists, and learn to exert force outside the wrists, such as the roots of the thumb, index finger and little finger.

Fingers should also pay attention to uniform force, especially at the fingertips of thumb and index finger.

It can disperse the strength of the wrist, so as to protect the wrist from injury.

2 protection of elbows when we do flat or the following dog poses, we need to open the elbows to both sides and help push the body with the help of elbows.

However, the problem often occurs when many people practice is that the elbows are over extended, resulting in incorrect elbow joints, but adding a lot of pressure to the wrists and causing injuries.

When practicing, pay attention not to sink all the strength to the root of the palm, and let the strength of the arm lift up to protect the elbow joint, so as to avoid the locking of the elbow joint or external rotation of the arm, which can be corrected after long-term persistence.

3 protect our shoulders.

Usually, whether we are sitting, lying, walking, or working or exercising, our shoulders are slightly shrugged and in an unconscious state of tension.

And when practicing yoga, as long as we are nervous, we will unconsciously shrug our shoulders.

In this way, the arms, shoulders and neck will stop supporting the muscles, resulting in shoulder compression.

When we stretch or stretch too much, we will also damage the tendons and waist.

So in yoga class, you will often hear the teacher emphasize: move your shoulders away from your ears.

If you want to correct the shrugging symptoms, you need to pay more attention at ordinary times.

At any time, you should observe whether the shoulders are close to the ears and correct them at any time.

4 rib protectionalthough Yoga twisting and stretching poses have the effects of detoxification and decompression, if you stretch too much, you may bruise the intercostal muscles between the ribs.

In order to avoid this situation, fully stretch the spine before doing the twisting action, and do your limit when twisting.

If the flexibility is not good, don’t force yourself to do difficult actions.


The flexibility of protecting knees and legs starts from the hips.

If your hips are not flexible enough, the knee will be the first part to be compressed, which will eventually lead to injury.

Xiaobian has also written an article on protecting the knee before.

The life of the knee is only 60 years.

If you want to protect it, you must get rid of bad habits.

For example, sitting with a towel tucked behind your knees for a long time can avoid pressure.

When doing the leg bending pose, make sure that the knee is vertical to the heel, and reduce the weight of the whole body borne by the knee as much as possible.

6 protection of cervical vertebrae when you practice neck and shoulder handstand posture, if you do not follow the standard, it will cause irreversible damage to the cervical vertebrae.

If you have a long history of neck or shoulder problems, you’d better avoid such postures as shoulder handstand or head handstand.

If necessary, you can use yoga aids to ensure that your shoulder blades are close to the middle of your back, which shows that your body is safely supported.

Also, remember that if you don’t shake your head when doing inverted stereo, it will make your body’s center of gravity unstable, and you may fall and sprain your cervical spine.

Finally, remember to protect the lumbar spine! Forward flexion, torsion, especially backward bending posture, are very easy to damage the spine.

The most frequent practice is also the posture that is most difficult to ensure safety in practice.

Because flexion is a great test of the flexibility of the spine, if the flexibility is not good, then the possibility of damage will be greater.

Common backward flexion postures include bridge, wheel, cobra, etc.

on the one hand, these postures can bring vitality and energy to the body, let the practitioner feel the upward motivation, better open the heart and actively face life; On the other hand, their high requirements for spinal flexibility often make practitioners suffer from muscle spasm, nerve injury, low back pain and other injuries, especially the lower end of the spine and lumbar segment.

During practice, we should keep the awareness of the body, master the correct direction of force for different postures such as forward bending, torsion and backward bending, open the chest and extend the spine, rather than let the lumbar spine force to compensate.

It’s necessary to pay attention to all the vulnerable parts, but it’s not necessary.

In addition, following the following guidelines will make your yoga practice more safe and secure.

Be patient – it’s not difficult to learn advanced asanas, but remember, you must go from simple to difficult, from low to high.

If you want to break through some challenging postures, you must have a solid foundation.

If you are eager for success, you will only get hurt in the end.

2 learn to do warm-up Exercise – no matter what exercise you do, warm-up is necessary.

Wake up the body that has been quiet and let the ligaments stretch and tense, which can avoid a lot of injuries.

3 communicate with your teacher – you need to maintain a transparent relationship with your teacher.

If you encounter problems, but don’t communicate with the teacher and react, you can only hurt yourself in the end.

If you reflect to the teacher, TA will modify and correct your yoga practice according to your own conditions..

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