Compared to skiing, surfing or soccer, yoga would be considered pretty risk-free, right? But the truth is that, like any physical activity, you can get injured doing yoga. Here’s what you need to know to stay safe, healthy and happy on the yoga mat:
- choose a qualified teacher
Any self-respecting yoga teacher takes the safety and well-being of their students seriously. Quality, registered yoga teacher training programs provide practical knowledge of human anatomy, physiology and first aid measures to give teachers in training the right safety skills. Choose a teacher who has completed an adequate yoga teacher training program and keeps their knowledge up to date. In addition, a reputable teacher will adhere to the relevant legal requirements relating to safety and care, including health and safety at work and duty of care requirements.
Ideally, your teacher will refer to relevant qualifications, experience and industry affiliations on their website and/or in their marketing materials. If not, don’t be afraid to ask about his/her background – you deserve to be in safe hands.
- use the right equipment
You don’t need a lot of fancy equipment for yoga, but there are a few basic things that need to pass the safety test: At the top of the list is a non-slip mat. That’s enough said – the name gives it away, doesn’t it? Another important point is a clean, flat surface that you can stand on safely and enough space around you so that you don’t bump into other exercisers. If you’re practicing in a studio, your instructor should take care of all this – but it can’t hurt if you pay attention to your surroundings too. - warm up well
When you fall in love with a yoga asana, you want to get started right away, right? But resist the temptation to skip a warm-up. Open your session with 5 to 10 minutes of gentle movement to warm up the muscles and prepare them for more challenging poses. When the muscles are warm and the body systems are prepared, you are less likely to contort.
Pawamuktasana – a series of joint twisting exercises is ideal, as are a few gentle rounds of cat-cow to release any stiffness.
Safety plus – A solid warm-up is particularly important on cold days, days with little exercise or when you are just starting to exercise again after an illness.
- audiovisual media: check 1-2
Can you hear and see your teacher well? Can they see and hear you well? Yes? Very well! Listen carefully to the verbal instructions and make sure you can see all the demonstrations to ensure that you are correctly aligned. No? Stand so that you and your teacher can see and hear each other clearly. You’ll get much more out of the lesson and minimize the risk of injury that comes with going it alone. - make the lesson a two-way street
Open communication between you and your teacher is important for your well-being on the mat. Do you have any injuries (old or new) that she should know about? Do you have any concerns about your physical abilities? Remember, your teacher can only recommend modifications for you if she knows what you need.
Safety plus – if you are unsure when you can start yoga again after an illness or injury, talk to your teacher.
6 Respect your boundaries
Yoga encourages us to go within and be present with whatever sensations arise (even the unpleasant ones). But pain is something else. Pain is a sign that you’ve gone too far in a pose or out of healthy alignment. To be safe, you should respect your “limit” – that delicious point in a pose where you’re a little out of your comfort zone – but not beyond. This is where real growth and understanding of your yoga practice can develop. But if you push the boundaries, you might find yourself in painful territory….
Safety Plus: Embody Ahimsa, the philosophical yogic guideline that asks us to “do no harm”.
- the breath as a barometer
Your breath is so revealing and gives an honest account of what is happening on the mat. Watch your breath closely during asana practice. If it feels labored or you notice that you are holding your breath, it could be a sign that you have gone far beyond your limits and put yourself in potential danger.A safe, fulfilling practice lies at the intersection of full, easy breathing and mindful movement.
- reject comparisons
Glossy magazines and social media are full of images of lithe bodies in pretzel-like shapes. These images can make certain poses seem easy and tempt the ego to perform in a way that may not be for everyone.To be on the safe side, refrain from forcing your body into a shape it is not ready and/or designed for. Accept where you are in your practice and celebrate what your amazing body is capable of instead of berating it. Remember that in an authentic yoga practice, function always trumps form. If you follow the safety and alignment cues, you are doing YOUR version of the pose, and that is perfect. - be present
Admit it: do you catch yourself thinking about dinner 30 seconds into your favorite forward bend?…. (OK, maybe it’s just me…) Injuries often occur when attention wanders.
The thing is, the mind likes to wander away from the task at hand, preferring to dwell on thoughts of the past and future. If we don’t focus on the present moment, slips can occur.
Be present. Focus your attention on your breath, your movement and your thoughts as they unfold.
- be fit for the mat
Yoga is inclusive and welcomes all body types, ages and physical abilities. Krishnamacharya even said, “If you can breathe, you can do yoga”.
However, if you have any concerns about whether you are fit to practice yoga, you should consult your doctor. - care at home
Don’t get me wrong, there is definitely a place for home practice and online yoga classes. However, if you want to practice in a studio without the guidance of an instructor, proceed with caution.
Only practice the poses you are 100% comfortable with, and always consult a qualified teacher before incorporating advanced poses into your solo endeavors.
Safety rules
From the outside, the physical practice of yoga may not seem as complicated or strenuous as other popular sports. But it pays to play it safe on the mat, because you can still injure yourself.
Spice up your practice with honest intention, presence and a compassionate attitude. This way, your yoga practice will be safe, enjoyable and injury-free.
Non-slip yoga mat
The Earth Fusion yoga mat is a particularly non-slip mat that is designed to last for many, many years. It is made from the sustainable materials rubber and jute and is also very environmentally friendly.