Tag: wrist injury

The 5 most common yoga injuries and how to prevent them

As more and more people are opting to stay fit by performing yoga, we are seeing a lot more yoga injuries due to a lack of experience and over-doing. Yoga is meant to heal but if what it is doing to you is opposite, then you aren’t doing it right.

Yoga is one of the best ways to remain healthy without hitting the gym and has an added advantage over it. It not only makes you fit and increase your flexibility.  It also helps in reducing your stress and anxiety levels.

Although most yoga injuries aren’t serious, it’s always better to be safe than sorry. So what are a few common injuries which you could prevent by being a little careful?

Hamstring Injuries

Although a lot of people generally have tight hamstring, this injury is most prominent when you are stretching or pulling. We people are used to sitting at our desk the whole day, so when we get a chance to stretch our body, our body gets a little shock.

You can avoid this by trying a few poses like dog down or lunges to help stretch out your hamstrings, but remember to take things slowly.

Knee Pain

Even the most experienced yogis tend to face this issue several hours after the class. A common cause of this is the cross-legged position during yoga.

A simple way to prevent this would be to avoid sitting in a cross-legged or full lotus position for longer periods of time.

You could also keep a rolled up blanket or some block to give extra support to your knee. Just make sure that there’s a vertical line from your bent knees to your heels, this would ensure that your weight is being properly held by your body.


Wrist Injuries

Many of these poses require active use of hands to support your body, so if you are doing it slightly wrong, you are quite susceptible to a wrist injury.

If you don’t want to end up with aching or bruised wrists for a few weeks, we would suggest you to make sure that you don’t end up putting your whole body weight on your tiny wrists.

Uniformly spread your whole weight on both of the hands and for the ensure you keep your hands wide apart, push your hips back and decrease the angle of your wrists.

Lower Back Pain and Injuries

Got back aches? Well you’re not alone. Most experts speculate that this is because of twisting of the back during complicated poses such as dog down etc. These poses can the spine to flex wrongly.

So what we can do to prevent this is try to focus on lengthening your spine up and away from your hips before you bend over. Another thing which you could try is bending your knee a little while performing dog down or other bending poses and lower the strain on your lower back.


With poses such as the warrior and splits etc. as mainstay in every routine you’ll often find newbies with a torn inner thigh or groin muscle – Ouch!

My advice to you for this would be to make sure your toes always point straight similar to the direction of your hips. Just keep your toes and hips in sync and you should be good to go.

So now you know all the common injuries which you could incur during yoga and what to do to prevent it. So why don’t you go and get that perfect body and mind relaxation which you’ve been wanting since ages? Yoga up, people and don’t forget to check out out injury prevention guide below for more details.