Yoga's surge in popularity has been accompanied by a surge in yoga-related injuries. Whether these injuries happen because students get competitive in class or because an inexperienced teacher fails to instruct properly, many yoga accidents can be avoided. "The benefits of yoga far outweigh the risks," Dr. Johnny Benjamin, chief of orthopedic surgery at Vero Beach, Florida's Indian River Medical Center told Newsweek. "My point is just that if you're going to do yoga, you should do it safely."
Advice for Beginners
New students should choose a class labeled beginning, introductory or level one. If the class is too hard, beginners often push themselves to keep up with more experienced students, which can lead to injury. Find a place where you feel comfortable. If you're intimidated by a fancy yoga studio, try a class at the YMCA or a neighborhood gym. Wherever you practice, keep in mind that the recent yoga boom has spawned an increase in yoga teachers, some of whom will be better trained and more experienced than others. Look for a smaller class where the teacher can give you some personal attention. Don't be afraid to shop around; if you don't like one teacher, try another. You could also consider taking a few private lessons with a yoga teacher or yoga therapist.
Communicate with Teachers
If you have a preexisting injury or medical condition, quietly tell the teacher before class starts. Remember that no matter what a yoga teacher instructs you to do, you're the one taking your body home at the end of the class. So if a pose hurts or feels very uncomfortable, ask for clarification. Many teachers make hands-on adjustments to poses. Always keep in mind that you can say no thanks. If a teacher adjusts you too aggressively, or you simply don't want to be touched, say so.
Risky Poses
Certain body parts are especially susceptible to yoga injuries. Roger Cole, an Iyengar yoga teacher in California, names the knees, neck and low back as most prone to injury. He cautions students to never force the knees, especially in lotus pose. Benjamin, the orthopedic surgeon in Florida, agrees that lotus is big trouble for many people, and the number one source of the yoga injuries he sees. The lotus pose involves sitting cross-legged with the feet resting on the opposite inner thighs. To get into lotus, students should rotate their legs at the hip, and never push down on the knees. This is a dangerous pose for many people, so don't try it without supervision.
Shoulderstand
Larry Payne, co-author of "Yoga Rx" and a yoga teacher in Los Angeles, says shoulderstand is the posture which causes the most injuries. In this pose, the weight of the body rests on the shoulders and upper arms while the legs are extended up into the air. But too often, the weight is actually on the neck. Payne suggests that beginners do half-shoulderstand instead, wherein they rest more of the weight of their hips in their hands rather than trying to straighten the body toward the ceiling. To avoid neck injury, Payne discourages anyone who is more than 30 pounds overweight from doing shoulderstand. Headstand is another pose that can put too much pressure on the neck.
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