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 Yoga when performed in a proper and guided way it brings good health to the practitioner but if performed in an improper way of without guidance it and even result in injury and severe damage to the individual. Injuries thus resulted can be both acute as well as chronic. Acute injuries are resulted at that moment their and then as injury caused while performing the lotus pose; whereas chronic injuries happen over a time resulted due the microscopic trauma due to the poor or improper technique.
An individual who is of strong built, flexible body, calm mind, and increased concentration and practices yoga regularly he shall benefit the most from yoga practice while an individual who is of a weaker stature and does not has flexibility in body shall produce more damage to his body when performing yoga in an improper way. Most of the yoga injuries are resulted either the performer is not strong enough, or flexible enough, or was not doing the pose correctly, or even that was not performing the yoga asana under proper guidance or he might have pushed himself far beyond his capabilities. So yoga when performed improperly results in pulled muscles, and aching joints. The most commonly injured points are neck, shoulders, wrists, lower back, and knees, muscle pulls caused in hamstrings or the lower back.
Certain measures when followed they would prevent the causing of injuries as:
- As for the neck the shoulders stand or the head stand is most risky. And so beginners should perform this under the careful guidance of an instructor. In shoulder stand or plough (Halasana) due to the force on the natural curve in the neck it is pressurized to flatten causing irritation of the spinal nerves. So to prevent this a folded blanket should be placed under the shoulders to relieve the pressure of the neck.
- Individuals who cannot straighten their arms over there are at the risk of resulting shoulder injuries to themselves. This results in the pinching of the nerves or the irritation of tendons. So to prevent this individual must perform this to his own body capabilities level. Also warming up of the shoulders can be done before performing the yogic posture by means of simple stretching exercises.
- To reduce injuries to wrist spread out your fingers in the poses like downwards dog (Adho Mukha Svansana). Stretching out the fingers thoroughly along with the fingers. This activates the arches of the hands improving their stability and buoyancy in the wrists, elbows, and shoulders.
- Incorrectly performed forward bends, backwards bends and twists can hurt the lower back. Elongate the spine before bending to maximize disk space between the vertebrae. Bend forward by tilting the pelvic bones at the hip joints, and not by pulling or pushing the spine. Bend backwards by lifting the chest and pushing the hips forwards to prevent overworking the lower back. While twisting do not the arms to bind into the pose until the core muscles have to do the actual twisting. When performing upwards facing dog or the Urdha Mukha Svanasana and cobra or Bhujangasana initiate the movement with upper back muscles before pushing against the floor with your hands.
Therefore it must be kept in mind that any exercise done incorrectly causes injury.
Divya Medicines of Swami Ramdev
Books By Swami Ramdev (English)
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