As a yoga therapist and Accessible Yoga Ambassador, I am all about making yoga safe for everybody to practice. As a teacher who works with a lot of vulnerable populations, I have spent years searching for the dos and don’ts of yoga poses for safety and efficacy. I simplified them as general principles below.
Ask yourself this question: Do you believe in the transformative powers of yoga? Do I feel a profound change after practicing yoga?
You may be like me and have experienced dramatic changes in your life. You strongly believe that yoga has many benefits. You may have noticed a difference in your body or mind, relationships, or health. If you think that yoga is powerful enough to bring positive results, you should also acknowledge the possibility of harm. These six tips were the basis for my creation.
Pay Attention
Yoga is a practice that requires a high level of awareness, both to ensure safety and to get the most out of the course. You may be distracted by your to-do list or the mocha latte that you crave after class. You can still feel sensations in the areas you are most aware of.
To return to presence, breathe into these sensations. Inhaling fully during poses will also help your body to function optimally and ensure safety. Pay attention to the transitions into and out of poses. Slowly transition into the carriage to ensure that you have warmed up sufficiently to do it safely.
Warm Up Your Practice
Many injuries are caused by not warming up the muscles before practice. Some people require more gentle movement to warm up than others. (For example, older individuals tend to need longer). Almost nobody should do a complete Pigeon Pose before warming up.
Warming up is different at different times of the day, such as in the morning. Respect your body’s needs for warming up before a practice.
Red Flags to Avoid
First, the Hippocratic Oath says: Not harm. The first of Ahimsa or non-harm is the yama that yogis follow. This is why I would say to my students at the start of every yoga class: “Don’t hurt yourself.”
It was then that I realized I should have said: “Don’t do anything to increase pain” because you might just be hurting every day. Your asana practice should not aggravate any pain. What is “pain?” Since it’s subjective and difficult to define, you should focus on these warning signs.
Sharpness, shooting pain, numbness, or tingling in the limbs may indicate nerve damage. It would be best if you got it checked.
It would be best if you avoided anything that makes you groan, grunt, or dislike your yoga teacher.
The intensity deep within the joint can cause damage to cartilage, ligaments, or tendons.
You can still smile after a stretch or engagement, even if it is challenging.
When stretching, you should feel the sensation in the middle of the muscle (the thickest part).
Try using props and modifying for your body.
Yoga practice should be tailored to each individual’s body. Don’t hesitate to use a pillow, bolster, block, chair, or any other prop that suits your body when practicing asanas or even when seated for meditation. Your practice will look different from others, even your teacher’s.
Theodore Roosevelt once said that “comparison steals joy.” It can also be dangerous in a yoga class. It’s natural to want to mimic what your teacher does. It is impossible in a group class not to notice what the person next to you looks like when they are in a certain pose.
However, neither you nor your teacher are better or worse. They’re just different. If a particular pose doesn’t suit you, don’t be afraid to change it or skip it.
Learn Basic Anatomy.
Yoga instructors should have a solid understanding of anatomy (parts of the body), pathology (when something goes wrong in the human body), and physiology.
Students should look for instructors who have received this type of training. If you have any physical or health limitations, it is worth investing some time in learning the basics of science and how to apply them to YOUR body.
A herniated disc (also known as a “slipped” disc) is a condition that affects many yoga poses. You may want to avoid certain postures, such as rolling up after a forward fold standing. A specialist can help you understand the specific dos and don’ts.
Speak to a Specialist
Consult your doctor, a specialist, or a physical therapist if you are suffering from any injuries or medical conditions. You may want to continue working with a yoga instructor or therapist once you have a general idea of what’s safe for you.
You can use this to get ideas for your modifications of poses so that you can teach group classes and online video classes confidently. You will also learn how to create individualized yoga practices and sequences you can use at home or even fit into your daily schedule. This will help you maintain and sustain your practice.
To be on the safe side, ensure that your yoga practice is YOURS and has been adapted to your body (and your mind). It is important to remember that yoga isn’t about perfecting the poses; it’s about being comfortable with yourself (and your body) at this very moment.