Mente Soul advises anyone who has tried yoga classes before or is completely new to begin. Any physical activity poses a risk from beginner to advanced users. Injury from yoga is from the practitioner’s attempt, not the instructor.

Be sure to speak with an instructor beforehand which is reviewed in the starting yoga guide.

Physcially, a yoga practice depends on the individual and yoga guide. Thus, one bad experience shouldn’t disqualify an individual’s interest in participation. The mental practice is a part of life we manage throughout life. 

How do I stay safe?

Practicing yoga is for the mind and incorporates physical poses throughout a session. For example, consider a yoga instructor telling everyone to enter garudasana (eagle pose). This requires the student to focus on understanding the capabilities of their body.

A person with weak knees should remember this before balancing and squatting on one leg. Injury from yoga is possible when you forget the body’s weaknesses. The same applies to the hamstrings, lower back, neck, shoulders, elbows and wrists. Any of these are likely to injure without a warmup. 

Before a Yoga Session

You will need a yoga mat, water and a towel. Most studios have mats available for use, but you can also find one from the yoga equipment article.

• Wear comfortable clothing that you can move around in easily. Avoiding loose fitting clothing is best as it can get in the way when trying to execute certain poses
• Do not eat a large meal before practicing yoga as this can lead to nausea or dizziness. If possible, try to eat a light snack or meal about an hour before class

Arriving to Class Early

If possible, aim to arrive to class 10-15 minutes early. This will give you time to check in, set up your mat, and settle into the space. If you are new to the studio, be sure to introduce yourself to the teacher and let them know if you have any injuries or concerns.

Discuss with the guide if you want physical assistance in any yoga pose before starting. Come prepared with any questions about the class for the teacher to help make your experience more enjoyable.

Class Warm Up

After you set up the mat and other yoga equipment, begin warming up. Prepare the body with basic movements and stretches to avoid injuries.

• For example, before placing all your bodyweight on the hands, stretch the wrists adding low amounts of pressure
• During warm up and possibly practice, use yoga blocks to lower the weight on the wrists, knees or hips
  • Ask instructor for advice
• When questioning strength or endurance requirements, use blocks to limit the range of motion and force in poses
• Read more about warming up and common injuries at Aaptiv’s 6 Most Common Yoga Injuries and How to Avoid Them

During Class

Additionally, be sure to listen to your body and practice yoga within your limits. If a pose feels uncomfortable or causes pain, modify the position or skip the pose altogether.

There is no shame in resting in child’s pose or Corpse Pose (Savasana) if needed.

You can also alter the yoga postures to meet your limitations. For instance, instead of straightening the legs in poses you may want to keep a slight bend for knee pain. 

Again, be sure to use props whenever possible. Props help support the body and can make poses more accessible. Blocks, blankets, straps and bolsters are all great to use during yoga.

Dr. Axe (Co-founder of Ancient Nutrition) warns about specific poses at 9 Poses that Trigger Yoga Injuries and How to Avoid Them.

The Practice Continues

Yoga doesn’t end with rolling up the mat and leaving the class. Mental attributes are apparent throughout our day with a disciplined mind.

“Class is over, hope to see all of you next week.”

Don’t forget to apply anything you learned about yourself in the present moment.

Yoga is a great way to exercise the body and mind, but it’s important to understand the stress involved in poses. Listen to your body and only do what feels comfortable to avoid an injury from yoga. Keep these details in mind the next time you practice to achieve benefits physically and mentally.

Read more about yoga injury from Healthline’s article, Can Yoga be Dangerous?

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