Common areas of injury in yoga:
Whether you are just starting yoga or a seasoned practitioner, it is always good to return to the basics and alignment in all yoga poses. See below how to protect yourself in a yoga class:
Low Back Pain: In Yoga, there is a great emphasis on extension of the back which can cause unnecessary collapsing into the lower back. To perform any back bend safely, start with pulling your belly button in towards your spine and hugging the rib cage in. Then, start to bend backward maintaining good core control. Create an even bend throughout the whole spine from the low to middle to upper spine. At first you may not go as far as you once did, but your back will thank you!
Shoulder Pain: Repeatedly practicing planks and yoga push-ups (also called chaturanga) can wreak havoc on your shoulder and rotator cuff when not performed properly. To protect your shoulders, start in plank position with shoulders directly over wrists. To lower to chaturanga, shift your shoulders forward a couple inches. Make sure your shoulder blades are squeezing together and down, then bend your elbows hugging them in towards your sides, lowering all the way down to the floor. Avoid collapsing in the front of the shoulders.
Knee Pain: In any standing postures with the knees bent there are two big things to avoid. First, avoid the knee collapsing toward the midline, called “valgus.” Second, make sure the knee remains directly over the ankle, don’t let the knee track forward over the ankle. Focusing on these two things will protect the knee from injury.
Set up an appointment with Dr. Croal- a Physical Therapist and Registered Yoga teacher - to go over postures and exercises for your specific condition.
Call today (414) 763-2941