Many people turn to yoga to reduce pain and injuries from other sports; the low-impact poses and stretches provide a counterbalance to the high impact and start-and-stop motions of athletics. That doesn't mean yoga is risk-free, however; certain poses can hurt your knees and shins or aggravate existing conditions. The practice of yoga emphasizes listening to your body -- staying healthy is more important than forcing yourself into a pose that will cause pain.
Shin Splints
Your shinbones are one of the strongest weight-bearing bones, but they still experience stress when there's too much force put on them. Shin splints are usually caused by running downhill or on a slanted surface or by sports with frequent starts and stops, such as basketball or baseball. However, any yoga pose that involves bended knees or shifting your weight to one foot could cause or aggravate shin pain if you extend your knees too far over your toes. Practicing on an uneven surface -- like outdoors on a hill -- could also put stress on the shins.
Knee Pain
Many yoga poses put a lot of stress on the knees, especially kneeling poses like Lotus and Hero. If you have weak knee tendons or a pre-existing condition such as arthritis or patella-femoral stress syndrome, doing these poses can cause more harm than good. If you experience knee pain during a yoga pose, ask your instructor for a modification or simply come out of the pose and let your knees return to a more natural position.
Solution
For both shin splints and knee pain, rest and over-the-counter pain relievers are effective treatments. Take a few days off from yoga and any other sports or physical activities you participate in, and ice the affected areas if necessary to reduce swelling. See a doctor to determine any underlying causes of your pain, especially in the case of knee pain, which can come from many sources.
Prevention
When you return to your yoga practice, don't overdo it; a pose should never cause sharp pain or feel overly uncomfortable. Stretch to warm up before beginning a class and tell your instructor that you've experienced pain or an injury; she should be able to recommend poses to avoid or modify. Lower-leg strength exercises can reduce shin splints; try toe raises -- or standing on your tiptoes -- and leg presses. For knee pain, shallower bends can reduce pressure on the knee joints.
