Over the years I’ve noticed that many individuals picking up a Yoga practice are suffering from or struggle with a history of chronic pain and injury. They come to Yoga because they believe it is safer than the gym or other forms of exercise.
When performed mindfully and correctly, Yoga can be a powerful tool to rehabilitate the form and function of the human body. When performed too intensely or incorrectly, it can be equally destructive to the tissues of the body. Common injuries include: disc herniations, knee sprains, hamstring tears, shoulder impingements, and neck injuries (just to name a few!).
Here are some guidelines to meditate on before entering your yoga practice to reduce the risk of injury and improve its effectiveness.
1) Work within a range of controlled breathing.
Use your breath as a guide for your practice’s intensity. Labored breathing and holding your breathe over stimulates your nervous system creating muscle compensation patterns and muscle tension. This makes it difficult to relax into postures and use the appropriate combination of muscles. Pushing past the point of controlled breathing increases your risk of injury and developing a dysfunctional practice.
2) Practice mindfully and actively.
Many injuries in yoga occur when you’re bringing yourself into a posture by using the force of gravity as opposed to the strength of your muscles. Entering your postures actively (using the strength of our muscles) allows you to remain in control of what you are doing so that you don’t hurt yourself. You’ll also be creating sustainable flexibility by developing strength to create lengthening in your tissue.
3) Cross-frictional massage to relieve muscle cramping.
In the incidence of a muscle cramp or spasm, take a break to let the muscle relax. Continuing to hold a posture while cramping may cause an injury. Take a break to gently massage the area with a gentle cross-frictional technique to release the muscle before revisiting the posture.
4) Avoid shooting sensations, tearing sensations, pins & needles.
This are signs that you are either putting too much tension on your soft tissue causing damage or there is compression or tension on a nerve. If this is the case, take a break.
5) Unsure of injury? Best to call it quits for the day.
If you suspect you may have injured yourself or are feeling an unusual pain that is concerning you, it is best to stop your practice then and there to play it safe. We often can’t determine the severity of an injury until after we take a break.
Want to learn more about preventing and treating common yoga injuries?
Consider checking out my workshop October 29th, 2016: Common Yoga Injuries: Prevention & Treatment
Arm yourself with need to know information to practice yoga safely, avoiding injuries. Austin will be sharing safe and accessible posture modifications & corrective exercises to improve your practice, reduce the risk of injury, and improve your alignment. You’ll also learn about common yoga injuries and some DIY techniques to treat them.
Topics Covered Will Include:
1) Yoga postures that commonly lead to injury when done incorrectly or practiced at an inappropriate intensity. Safer modifications and progressions are provided.
2) Corrective exercises to prevent and treat common yoga injuries. Injuries discussed include: wrist jamming, ankle sprain, disc herniation, shoulder impingement, knee meniscus & ligament damage, & hyper-mobility injuries.
3) Cues and exercise recommendations to improve your alignment during your practice and reduce risk of injury.
“If you want to get the most out of your yoga practice, you cannot afford to miss out on an opportunity to attend Austin Norris’s cutting edge workshop, “Preventing Common Yoga Injuries”. Austin is an enthusiastic and highly skilled presenter who guides you through a hands-on applied learning experience with immediate takeaways which will amaze you and elevate your practice!”
– Peter B., Tennis Coach & Yoga Enthusiast
How To Prevent Common Yoga Injuries
Date: Saturday, October 29th, 2016 – 12:30-3:30pm
Pre-Register: 416-928-3236 The Yoga Sanctuary – College Location
Cost: $60 Tax Included
Location: The Yoga Sanctuary – College Location:
1 Wood St (1 block north of College just east of Yonge St), Toronto, Canada
Open to: Public & Movement Professionals
Duration: 3 Hours (Counts towards The Yoga Sanctuary’s Advanced Yoga Teacher Training Program)
Check out my other workshops at: http://primalmotion.com/workshops/
In Fitness & Health,
Integrated Movement Specialist, Yoga Teacher, & Holistic Lifestyle Coach
Master Movement As Nature Intended