Yoga is a gentle form of exercise that has its roots in an ancient system of medicine called Ayurveda. However, as with any type of physical fitness, there are risks involved. While severe injury is unlikely, performing certain yoga postures incorrectly may lead to pain and discomfort in the chest or rib cage. Check with your health care practitioner before trying yoga or other exercise programs.
Twists
Twisting poses help open up the rib cage and improve flexibility in the spine. They also slightly compress the diaphragm, making it more difficult to breathe deeply. When performing a twist, do not over-twist, and make sure you can still breathe comfortably. For example, to practice Marichyasana, or Sage pose, sit upright with both legs extended out in front. Bend the right knee and step the foot over the left leg. Twist gently around to the right, placing the right hand on the floor behind you and the left arm against the outside of the right knee. Make sure your spine is erect and you can still breathe easily. If breathing is difficult, untwist slightly.
Forward Bends
In all forward bends, the rib cage is somewhat compressed. As with twisting postures, you must make sure you can breathe properly throughout the pose. Forcing the pose may cause pain and discomfort, especially with more advanced forward bends. In one version of Janu Sirsasana, or head-to-knee forward bend, the foot is placed on top of the opposite thigh, then the upper body folded over the outstretched leg. As a rule of thumb, you should be able to breathe comfortably in forward bending poses. If breathing is strained, relax upward slightly. Make sure the foot of the bent leg is pressing against the abdomen, not the rib cage.
Inversions
Some inversion postures, especially plow, can put added pressure against the rib cage if not executed properly. In Halasana, or plow pose, the body weight should be primarily in the shoulders, not the neck. Begin lying flat on your back. Inhale and raise both legs up in the air, supporting the low back with your hands. Exhale, and lower both legs behind your head, touching the feet to the floor if possible. Make sure you come up off the upper back and avoid folding too deeply and crushing the chest. Although breathing may be somewhat stifled, you should be able to breathe naturally in this posture. If you cannot, lift the feet up a few inches and hold the legs parallel to the floor.
Back Bends
Back bending postures may over-stretch the rib cage and front of the body. Some back bends are even practiced with most of the body weight on the front of the ribs, and are generally reserved for intermediate to advanced practitioners. In Dhanurasana, or bow pose, for example, you begin by lying flat on your stomach. Bend the knees and reach back behind you, grabbing onto both feet. Pull the feet toward the body, lifting the legs up off the floor. Breathe deeply as you rock back and forth over the stomach and chest. If this pose causes any discomfort, stop immediately and assume a resting position.
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