1. Wrist Pain or Injury
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Cause: Overloading the wrists in poses like Plank or Downward Dog without proper alignment or wrist warm-up.
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Prevention: Distribute weight evenly, engage core, and use props or fist variations if needed.
2. Lower Back Pain
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Cause: Poor alignment in forward folds, backbends, or twisting poses; weak core.
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Prevention: Bend knees in forward folds, engage core in all postures, and avoid forcing depth.
3. Neck Strain
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Cause: Improper positioning in poses like Shoulder Stand, Plow, or even Upward Dog.
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Prevention: Avoid full inversions without supervision, and keep space at the back of the neck.
4. Knee Injury
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Cause: Misalignment in poses like Lotus, Warrior II, or Half Pigeon.
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Prevention: Protect the knees by aligning them with the ankles and using props to avoid strain.
5. Hamstring Strain
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Cause: Overstretching or bouncing in forward folds.
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Prevention: Always warm up, bend the knees if needed, and avoid jerky movements.
6. Shoulder Impingement or Overuse
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Cause: Repetitive chaturangas or improper shoulder positioning.
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Prevention: Engage shoulder blades, avoid collapsing in poses, and modify vinyasa sequences.
7. Hip Issues
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Cause: Forcing into deep hip openers (e.g., Pigeon, Lizard) without sufficient warm-up.
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Prevention: Go slow, use props, and stay within your range of motion.
8. Vertigo or Dizziness
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Cause: Standing up too fast, inversions, or holding breath.
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Prevention: Rise slowly, avoid quick changes in head position, and maintain steady breathing.
9. Hypermobility-Related Pain
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Cause: Overstretching joints beyond safe limits due to natural flexibility.
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Prevention: Focus on strength and stability rather than depth; micro-bend the joints.
10. Emotional Release or Mental Overload
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Cause: Some yoga practices may stir deep emotions or trauma.
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Prevention: Practice trauma-informed yoga, go slowly, and seek support if needed.