9 Ways to Prevent Yoga Injuries

1. Hydrate before you practice. This will help keep you energized during your practice, which is even more important in warmer weather.  If you are thirsty, you are already dehydrated.

2. Get to class on time. Classes include a warm-up at the beginning before moving on to deeper stretches. You want to get those muscles warmed up so you don’t overstretch them because nobody wants pulled muscles!

3. Listen to your breath. It is a great way to measure how you are doing. If your breathing becomes labored, you know you are pushing yourself too hard.

4. Bring balance to your body. If you are athletic, (e.g., hiking, biking or strength training), you will benefit more from stretching poses, like a gentle yoga class. If you tend to be more sedentary such as sitting at a desk all day, you may benefit from strengthening and stretching, like a vinyasa or flow class.

5. Protect your shoulders. If you are learning chaturanga, lower to your belly and stay there for cobra pose.  If you have mastered chaturanga, be sure to take a break periodically and lower to your belly. And it’s a good idea to ask a teacher to watch you and ensure you are never lowering your shoulders beneath your elbows.

6. Vary your yoga practice. If you regularly attend vinyasa classes, try to attend some gentle, restorative or yin classes in between.  And vice versa.  Your body will appreciate doing something that is a little different and you will help prevent injuries.

7. Practice good alignment. Listen to your teacher and to your breathing. Focus on alignment to help you keep from getting injured and to get the most benefit out of each pose.

8. Remember to use props. When a pose feels challenging to a group of muscles, back off a little. Don’t go past your edge. Your body and your breath are the best indicators of whether you are pushing yourself too far. And use props to help you get into alignment

9. Protect your hips and lower back. Sit elevated on a bolster, blanket or blocks for forward bends and twists; listen to your breath as you deepen the pose and notice if you can maintain the breathing pattern you started with; Remember to keep your core engaged (belly toward the spine) to protect the back.