How to Avoid Common Ashtanga Yoga Injuries

Ashtanga yoga focuses on building inner heat in order to increase flexibility and to detoxify the entire body. While many believe that yoga is a form of exercise that you can jump right into, without proper preparation, you can do more harm then good. However, with awareness, you can take several steps to prevent common ashtanga yoga injuries.

Instructions

1. Be aware of your fitness level before you begin. Even those who are thin will require a certain level of strength and agility before jumping right into a class. If you are not very physically active, have suffered physical injuries or are simply stiff, it is probably best to start at beginner level, working your way up slowly.

2. Dress properly for your yoga class, as ill fitting clothing can not only cause you to be distracted and become injured, it can also pull on areas of your body, creating pressure on the wrong places and causing stress and strain. Wear flexible fitted clothing that moves with your body and that is free of thick seams, zippers, buttons or long dangling strings.

3. Warm up for yoga just as you would for any other type of exercise. Just because yoga looks more gentle than more high impact exercise, it works the deep muscles of the body which are not always accustomed to being working. In a yoga class, most often the instructor will begin with a series of poses designed for a warm up; however, if practicing at home, you may find that taking a brisk walk, sun salutations or even jumping rope are a great way to prepare for your routine.

4. Enjoy the benefits of an Ashtanga yoga class if you are just beginning to study yoga, as learning step by step from a qualified instructor ensures that you learn proper posturing to prevent common injuries.

5. Stay at your own level instead of pushing yourself too far or trying to match what your fellow yoga classmates are doing. Yoga is an individual evolution, and what you can do today is what you should be doing. Relax and breathe into the poses and allow your body to tell you when you are ready to advance.

6. Take a moment to enjoy the final resting asana, most commonly the corpse pose in Ashtanga yoga. These still and easy to enter resting poses are important as they allow your body to cool down gradually as it adjust to the changes made during your session. Relax, breathe deeply and enjoy at least 5 minutes of rest before you rise and start your day.