Yoga is a form of exercise that promotes physical and mental relaxation and flexibility. Some yoga proponents even claim that the physical practice of yoga provides a path to spiritual enlightenment. Unfortunately, the path to Nirvana is often paved with the potential for serious injury. A high number of yoga injuries are similar to those usually incurred in high-impact activities, according to a 2003 article in "Club Industry Magazine," by Jeffrey Halbrecht, M.D., an orthopedic surgeon and former medical director for the Women's World Pro Ski Tour. The International Dance Exercise Association website also has a warning about potential yoga injuries.
Muscle Injuries
Forcing a yoga stretch may lead to muscle tears and strains. Fitness experts at the International Dance Exercise Association believe that pulled hamstrings are the most common problem. The hip flexors, the neck and the lower back are also vulnerable. Research performed at the Welsh Institute of Chiropractic, University of Glamorgan in Wales studied injury rates in 110 yoga practitioners. The study, titled "A Survey of Musculoskeletal Injury among Ashtanga Vinyasa Yoga Practitioners," was published in 2008 in the "International Journal of Yoga Therapy." It found that 68 of the participating practitioners had experienced yoga-related muscular-skeletal injuries that lasted longer than one month.
Tendonitis and Bursitis
Tendonitis is inflammation of a tendon, which is a thick, fibrous cord that attaches muscle to bone. Bursitis is inflammation of a bursa sac, which is a small sac located between movable structures such as bones, muscles, skin and tendons. Poses such as downward-facing dog and side plank can place a significant amount of stress on the shoulders, elbows and wrists. Spending extended periods of time in these postures can cause overuse injuries, such as bursitis or tendonitis.
Ligament and Cartilage Injuries
Some yoga poses involve hyperextension, which can create undue stress on the ligaments and cartilage. The International Dance Exercise site warns against postures such as the triangle. As people bend forward in this position, there's a strong tendency to hyperextend the knees. An article published in a 2009 edition of "Canadian Living Magazine" interviewed physical therapist Wendy Jardine, who warns that the rotary positions used in the lotus can put undue strain on the cartilage and ligaments.
Dehydration, Dizziness and Blood Pressure Problems
Bikram yoga promotes yoga practice in crowded rooms where the temperature has been set to at least 105 degrees F. Its founder, Bikram Choudhury promotes a no-pain, no gain approach to yoga. The room temperatures used in Bikram can lead to nausea, dizziness, dehydration and blood pressure problems. The popularity of Bikram classes has unfortunately inspired other types of yoga teachers to heat their classrooms to similar temperatures.
Excess Flexibility
Fitness professional and sports medicine expert Vern Gambetta has expressed concerns about what he calls the "cult of flexibility" that prevails in the fitness industry. He argues that the ability to perform contortions does not imply health, fitness or athleticism. In fact, Gambetta, owner of Gambetta Sports Training Systems, and other professionals believe that excessive flexibility may compromise the integrity of the joints, which may in turn lead to injury. Yoga may also contribute to injury-causing muscular imbalances. For example, hamstring/quadriceps muscle imbalances can make an athlete susceptible to a number of knee injuries. Many people are stronger in their hamstrings than their quadriceps. Excessive stretching can weaken a muscle. Yoga postures that involve wrapping your legs around your head may promote excessive hamstring flexibility.
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