Yoga is a popular form of exercise, and for good reason. Often billed as the antidote to life in the fast lane, yoga’s focus is on finding balance. What parent doesn’t need that? Anyone can do yoga — even pregnant women and kids. Practiced correctly, it can provide excellent conditioning, exercise, and stress reduction. But is there a downside to this 5,000-year-old practice that has become one of today’s hottest mind and body trends?
According to the American Academy of Orthopedic Surgeons, there is. Some of the more strenuous and complicated poses can cause injury to the neck, shoulders, lower back, or knees; those who are pregnant and individuals with severe osteoporosis, high or low blood pressure, and inner ear problems are at greater risk for injury.
“Yoga is a popular activity with many benefits,” says Raj Rao, MD, a spokesperson for the academy. A good yoga program — one that slowly progresses to more difficult poses and more strenuous activity — can lower a person’s heart rate, improve muscle and joint conditioning, decrease pain, and contribute to an overall sense of physical and mental wellbeing, he says.
“However, as in any activity,” says Rao, “moderation and caution are key.”
According to the U.S. Consumer Product Safety Commission, more than 7,369 Americans were treated in hospitals, doctors’ offices, and emergency rooms for yoga-related injuries in 2010.
To avoid injury, the organization of orthopedic surgeons advises the following:
• Work with a qualified yoga instructor. Ask about his experience and credentials.
• Select the class level that is appropriate for you. Start by taking a single beginner or introductory class before signing up for a series of classes. Also, consider taking yoga more than once a week. People who take just one class a week are more susceptible to injury.
• Warm up thoroughly before a yoga session, because cold muscles, tendons, and ligaments are vulnerable to injury. Also, make sure you cool down after your session to relax your muscles and restore your resting heart rate and breathing rhythm.
• If you are unsure of a pose or movement, ask questions. Your instructor should be able to suggest modified positions.
• Know your limits. Do not try positions beyond your experience or comfort level. Beginners should start slowly and learn the basics first, focusing on gentle stretching and breathing rather than trying to accomplish difficult poses.
• Listen to your body. If you experience pain or exhaustion while participating in yoga, stop or take a break. If pain persists, speak to your doctor.
• Discuss any known injury or other condition with your yoga instructor prior to the class so that he can recommend pose modifications. This is especially important if you are pregnant.
• Wear appropriate clothing that allows for proper movement. Stay hydrated by drinking plenty of fluids.
• If you choose to use a yoga DVD at home, look for one that comes highly recommended by your doctor or other reliable sources, and start cautiously.
