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Ever since the publication two years ago of The Science of Yoga: The Risks and the Rewards by New York Times writer William Broad, the question has arisen:  Is yoga dangerous for your health?

Let’s have a look at the largest study ever conducted about yoga.  This research led by Stephen Penman,investigated the practice of yoga in Australia, using a comprehensive web-based questionnaire. 3414 participants took part: 2353 students and 1061 teachers. Among them, 2525 (1851 students and 674 teachers) said they had never been injured practising yoga.  In other words 889 were injured.  167 reported two or more injuries. These injuries were:

  • Minor, non-specific injuries like aches and pains or muscle strains
  • Aggravations of pre-existing injuries
  • Injuries that occurred at home or in unsupervised practice
  • Injuries that may not have been attributable to yoga but were first noticed during yoga practice. Source:  Stephen Penman, Yoga in Australia: Results of a National Survey, 2008, p.200.

So yes, it is possible to injure oneself doing yoga but these injuries can easily be avoided. In order to do so,  here are  4 points to remember.

1. Choose the Right Class for You.

From very gentle restorative classes to intense power yoga workouts, the array of classes available is huge. Make sure you find the class and the level that is appropriate for you right now. Most studios offer a free trial so why not take advantage of such offers?

2. Communicate with the Teacher.

Unless you tell him or her about your injuries or medical conditions, your teacher will not be able to suggest modifications. It is thus crucial to be open and if you do not want the whole class to know about your personal issues, just talk to the teacher before the start of the class.

3. Listen to the Cues!

If you know which pose is coming, it is often very tempting to just go ahead and do it, without paying attention to the queues.  But queues are important. Here is a very simple example:  you have done Virabhadrasana II / Warrior II many times and ignore the teacher’s queue to first roll your shoulders back away from the ears and only then to turn your head to look at your middle finger.  You may think it doesn’t matter whether you turn your head before or after rolling your shoulders back, but it does!  Just try and do it and you will notice how, in the long term, you may create tensions in your neck.  So please, listen to your teacher’s queues carefully.

4. Remember the Meaning of “Asana”.

An asana is a pose that you can hold comfortably and with ease. And this should be your focus.  If you feel tensions in a pose or if you cannot breathe easily, then you should come out of the pose and maybe practise a modified version until you are ready to try it again. Yoga is not about “achieving” a pose but about moving into the pose, exploring it, and feeling comfortable.

If you keep these 4 simple points in mind, the risk of injuring yourself will be minimal.

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