The Risks of Yoga Injuries

Fine, I’ll throw down the gauntlet! Kinda sick of seeing obvious yoga injuries from people who are so brainwashed by it’s supposed safety, they do not know that they have injured themselves with yoga. Very often, the “teacher” is poorly trained, lacks any real world experience, is not trained in any other kind of physical, health or medical related field, but passed that 2 week “certification” class and hung up their shingle. Ok. Ok. I’ll calm down.

The truth is, Yoga is a very specialized form of exercise that is actually very advanced in almost every way. (NY Times) True yoga is not something easy, that anyone can do. You can stretch. You can put yourself in a yoga pose, but yoga was not REALLY developed an exercise like that. It’s a spiritual practice of Hinduism and should be participated in as such. Anyhoo. Stats are kinda with me here. (Check it here.)

• Repetitive Strain: Tendon injuries such as tendinitis and tendinosis can occur due to repetitive motions and overstretching in yoga practices​ (NIH) (Another) & (Univ of Sydney)
• Menopausal Challenges: Lower estrogen levels during menopause can complicate the healing process of tendon injuries, making recovery more difficult and prolonged​ for women over 40. (Cleveland Clinic)​ & (NIH)
• Increase Injuries in the Elderly: If you are attempting to get in shape after 63 and are looking at yoga as something easy to try, stop. Statistics show that the elderly population is particularly susceptible to injuries while doing yoga. You must be extra careful when beginning a class to make sure you are safe. (Mt. Sinai Hospital)

Preventive Measures and Alternatives

• Moderation is Key: Avoiding extreme poses and practicing moderation in stretch intensity and duration can help in preventing injuries.
• Studying With Good Teacher: There’s nothing wrong with asking for your yoga teacher’s background and experience. You want someone who studied with their teacher at least 2-3 years before embarking on trying to teach themselves.
• Certificates are extremely subjective and not regimented. Anyone can say anything. Most people don’t check.
• Don’t push yourself too hard, even if others are doing it. Everyone is at different levels. You are not trying to keep up with others. You are allowing yourself time to unwind and loosen up a bit.
• Consider a Tai Chi style called Dao Yin Stretching as a Safer Alternative: Compared to intense yoga styles like Power Yoga, or Hot Yoga, Dao Yin focuses on mindful moderate levels of stretch and pressure, which helps in preventing the typical injuries seen in more aggressive practices. Joints are always loose, and you never weight bear on your neck and shoulders. There are built in safe guards that prevent these kinds of injuries in the various kinds of Tai Chi exercise styles. (NIH)

Dao Yin vs. Power Yoga

• Training and Expertise: Dao Yin requires extensive training (three years minimum) for teaching, which is significantly more comprehensive than the weekend certifications common in Power Yoga.
• Exercise Adaptation: Dao Yin practices involve exercises that are carefully adapted to individual capabilities, contrasting with the often one-size-fits-all approach of Power Yoga classes.

Statistical Insights on Yoga Injuries

• High Incidence: Over 34,000 yoga-related injuries were reported in 2019, underlining the need for caution and proper technique in yoga practice​ (OrthoInfo)​.

Recommendations for Safe Practice

• Choose Appropriate Classes: Opting for yoga classes that match one’s personal flexibility level can greatly reduce the risk of injury.
• Listen to Your Body: Recognizing and responding to pain or discomfort immediately is crucial to avoid exacerbating potential injuries.

Implementing Dao Yin Techniques

• Gentle Adaptations: Instead of engaging in potentially harmful poses like Downward Dog, Dao Yin encourages gentler, more supported movements.
• Focus on Individual Limits: Emphasizing personal limits and gradual progression helps in maintaining safety and effectiveness in practice.

By adopting these insights and practices, yoga enthusiasts can enjoy the benefits of their exercises while minimizing the risks associated with tendon injuries.