Avoid Injuries & Back Pain-When Starting Yoga. Many people who practise yoga tend to believe that yoga cannot be more dangerous than other fitness exercises. Quite the contrary! Sometimes (or some), we tend to assume that yoga is just a slow stretch so that nothing can happen.
But often, when we focus on our heart, on our breath, we pay much less attention to what’s going on the mat (and that’s good on the one hand!), And that can cause various injuries, such as overstretching, spraining the joint, fracture, etc.
Let’s talk today 3 simple tips from experienced yogis on avoiding injury when practicing yoga.
Get to know your body well
Before (any) exercise, you should first get to know your body well and ask yourself a few key questions. How flexible am I? What are my limitations? Beginners tend to make the mistake of trying to do the exercise “as much as possible” as intensely as possible, ideally as their years-trained instructor. And they ignore muscle and bone reactions.
Tip: Be careful when practicing yoga. Please pay attention to your body’s signals, although sometimes they may not be easy to interpret, especially for beginners. Never go into pain. Don’t be afraid to let go. Listen to your body.
Yoga is a practice that requires great concentration. When practicing yoga, focus on breathing in and out and on every movement of your body. Never compare your attitudes with others around you, as this is not necessary! We each have our rhythm, our limitations, our body anatomy, our possibilities.
Pay full attention to the experience, pleasant feelings, and breathe.
Tip: Stay calm, in synonymy, respect the possibilities of your body, watch your breath, and the feelings that exercise evokes. Focus on yourself and stop exercising immediately if you feel that something is wrong or feel a hint of pain or pain itself.
Yoga is a gentle yet challenging exercise. Even if you do the pose correctly and for the thousandth time, you can still get injured.
Here are the two most common mistakes made by experienced yogis:
Some yogis forget to breathe smoothly when practicing yoga. It is usually better if the inhale is sharper and the exhalation more with ease. It is essential to make sure that your breath is flowing so that you are not holding it.
Excessive pressure on wrist joints
The second is prevalent and, at the same time, a very dangerous mistake. In some yoga positions, like a plank, we tend to transfer weight too much to the hands, putting a lot of strain on the wrist joints. In these positions, it is essential to spread the load all over the body, strengthen the center, and relieve the wrist.
One final tip for beginners: When you start yoga and have little experience, be careful not to practice at home alone. From the beginning, it is better to visit a yoga studio and get advice from a professional. Over time, you can also transfer yoga home on a mat.
Remember that sports injuries are common, but they will not cause you any harm if handled correctly. On the contrary, yoga will incredibly enrich you. But most of us already know that very well!
How can yoga help with back pain?
Stretching, strengthening, and practicing mindfulness together with yoga can help provide relief from back pain. And now, we will explain how / why this is so.
If your back sometimes hurts, you are not alone. According to many surveys, up to 20% of people suffer from back pain, and it is estimated that 70-90% of us will have back pain in some form at some point in our lives.
Along with a treatment plan prescribed by your doctor, practising yoga can help provide relief from your back pain. Or prevent them!
As most of us already know, the benefits of yoga are enormous. Yoga combines physical exercise (to improve strength, range of motion, and balance)with breathing exercises and meditation (to improve mental health and quality of life). Besides, the lessons are usually in a group, strengthening the sense of belonging and providing an opportunity for emotional support.
Strengthening, balance, and stretching
A strengthened center of the body is essential for a healthy and firm back. The greater strength of the internal muscles also improves balance, helps protect the spine, maintains stability between the vertebrae, and reduces pressure between the plates.
It is known that restriction in a specific range of motion and flexibility (e.g., when you have stiff hamstrings) can lead to the development and increase of back pain. Yoga stretches all the muscles of the body and maintains or increases flexibility. Also, yoga is essential for love life, or you can use Fildena 100 or Fildena 150 for best love life, thus helping to prevent/alleviate back pain.
Breathing, meditation, and relaxation
Breathing (pranayama), meditation, and relaxation (dhyana) are vital parts of practicing yoga. Back pain can be debilitating and harm your mental well-being and quality of life.
They can help absorb pain, improve the ability to cope with it, reduce the production of cortisol (a stress hormone), and enhance life quality. Proper breathing and meditation, in particular, help with inner balance.
Mindfulness and proper posture
In yoga, he helps to direct his senses inward (pratyahara) and develop greater bodily consciousness. Practising yoga distracts from all the distractions around you, such as over-thinking and worrying about the future, and brings your attention to the body, its feelings and momentary experiences, the present. The ability to concentrate on the body and the presence can then be transferred to everyday activities, such as proper sitting and posture, which is essential for back pain.
Many of us make many mistakes Prabu during an average day, such as the constant crossing over legs while sitting, pushing the pelvis forward as we stand, round shoulders when sitting, and others. Thanks to yoga practice and increase awareness of their bodies, we can use these habits to change and thus achieve greater freedom of movement, stability, and better posture – thus preventing pain.