CULT CERTIFIED FITNESS TRAINER YOGA: LEVEL 0

Part 1: Basic | Introduction

INTRODUCTION
In the preceding modules, we familiarised ourselves with the philosophy and
practices of yoga. We also discussed the various benefits of yoga. However, if
done incorrectly, yoga asanas can also cause injury.

Injuries associated with yoga generally take years of misalignment,

over-stretching, and incorrect posture to develop. Most of these injuries are
minor and sometimes even go unreported. However, in some cases (even
though rare), these injuries can be severe and can cause an immense amount
of pain and discomfort. These severe injuries most commonly take the form
of strains, sprains, fractures, and dislocations. In rare cases, they can even
result in strokes and sciatic nerve damage.

In this module, we are going to take a look at some of

the most common injuries associated with yoga. We
are also going to discuss how one
can prevent these injuries.

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 Part 1: Basic | Hamstring

HAMSTRING
Hamstring muscles run down the back of
our leg—from our hip to our knee. This
group of three muscles makes it
possible for us to extend our legs
straight behind our body and bend our knees.
The most common way to injure the hamstring
is by folding the upper body forward without
the proper contraction of the front body, the
lower abdomen, and the quadriceps. In fact,
forcefully attempting to keep the legs straight
(when they do not have the range of mobility to
do so) while performing any asana (whether
standing, sitting, or lying down) can put strain on these muscles.

Hamstring injuries can be avoided by keeping the following points in mind:

Do not force your legs into any deep stretches before the body is ready
and open to do so.
While folding forward, contract the front of your body.
Always follow the right alignment in postures.
Go into and come out of a posture slowly and mindfully with good
control.

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 Part 1: Basic | Shoulders

SHOULDERS

The shoulder is the most complex joint in the human body. Consistently put-
ting stress or strain on the shoulders can lead to musculoskeletal injuries, and
in some rare cases, nerve damage. Some of the most common poses known to
cause shoulder injuries are chaturanga, cobra pose, and plank.

Shoulder injuries can be avoided by keeping the following points in mind:

While performing poses like the chaturanga, cobra pose, and plank, avoid
lifting the shoulders up towards the ear or rolling them forward.
Always engage the upper back muscles strongly to keep the joint stable.
Go into and come out of a posture slowly and mindfully with good
control.
Keep the core engaged and the alignment of every posture in mind to
avoid injury.

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 Part 1: Basic | Wrists

WRIST

The wrist connects the hand to the forearm. It is such a small (yet complex)
joint that excessive computer work and texting are enough to aggravate it.
Many yoga asanas—like plank, downward-facing dog, handstand, crow, and
chaturanga—require the practitioners to put their body weight onto their
wrists. When done incorrectly, these asanas can severely injure the wrists.
People who have weaker forearms and upper-arms are more likely to injure
their wrists while practicing yoga.

Wrist injuries can be avoided by keeping the following points in mind:

In addition to yoga, practice basic strengthening arm exercises to

develop strength, mobility, and stability in the forearms. These exercises
can help strengthen the arms and reduce the pressure on the wrists.
Poses like chaturanga can be modified by putting the knees on the
ground and reducing the load on the wrist initially, while one is building
technique and strength.

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 Part 1: Basic | Lower Back

LOWER BACK

The lower back, also known as the lumbar spine, is the region between the
buttock and the lowest rib. It is made up of five vertebral bones connected
with intervertebral discs. Many yoga asanas, like the forward folds, require
practitioners to bend forward. This is the most common cause of lower-back
injury associated with yoga, as the postures are usually done with incorrect
form and technique.

Lower-back injuries can be avoided by keeping the following points in mind:

While performing forward folds, allow your knees to be soft, fold from
the hips, and keep the spine long.
While performing poses like ‘the chair’, engage the core muscles, which
protect the lower back.
Go into and come out of a posture slowly and mindfully with good
control.
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 Part 1: Basic | Knees

KNEES

The knee is the largest joint in the body. It is also the most easily injured. It is
made up of bones, ligaments, cartilage, and tendons. It is where the shin-bone,
the thigh-bone, and the knee-cap meet.

Poses that target the hips can injure the knees if performed incorrectly. Even
poses like the ‘triangle’ or the ‘warrior’ can throw the knees out of alignment
when done incorrectly.

Knee injuries can be avoided by keeping the following points in mind:

Always focus on joint alignment as per what the posture dictates.
Always contract the quadricep muscle and engage the knee cap to
protect the joint.
Do not make it a habit to lock your knee joints when your knee is straight,
this puts a constant strain on the joint.
Progress gradually into postures. allowing the body to adapt over a
period of time.
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 Part 1: Basic | Neck

NECK

The spinal column starts in the neck, and the neck is hence a part of the spine.
The neck is usually under a lot of pressure when the practitioner performs
poses such as the headstand. Such poses result in the compression of the neck
and can cause pain in the cervical vertebrae when done incorrectly and without
a proper warm up. The neck is one of the most delicate parts of our body and
neck injuries take a very long time to heal.

Neck injuries can be avoided by keeping the following points in mind:

Whenever performing any kind of inversion, one must make sure to
warm up, practise good form and technique, and not push the body
beyonds one's capacity.
Go into and come out of a posture slowly and mindfully with good
control.