Most Common Yoga Injuries

by | Nov 9, 2023 | Yoga, Yoga Injuries

According to the National Library of Medicine, an astonishing 29,590 yoga-related injuries were reported in hospital emergency departments between 2001 and 2014. Given the increasing popularity of yoga, one can only imagine how this number may have grown by 2023. You might find yourself wondering, “As I set out to learn yoga, what are the potential injuries I should be mindful of? And how can I take proactive measures to prevent them?”

That’s why, Alpesh Yoga – a reputed yoga school in Goa, India – decided to shed light on 7 most common yoga injuries and how to avoid them. Read on!

Wrist Strain and Injury

Wrist injuries are among the most prevalent in yoga, especially in poses that involve bearing weight on the hands, such as Downward-Facing Dog or Plank Pose. To prevent wrist strain, distribute your weight evenly across the hands, engage the muscles of the arms and shoulders, and avoid locking the elbows. Additionally, consider using yoga props like blocks to elevate and support your hands, reducing the pressure on the wrists.

Lower Back Strain

Lower back injuries can occur due to improper alignment or excessive arching in poses like Backbends or Forward Bends. To prevent lower back strain, focus on engaging the core muscles to support the spine. Maintain a slight bend in the knees during forward bends and be mindful of the natural curvature of the spine during backbends. It’s also crucial to listen to your body and avoid pushing beyond your current level of flexibility.

Neck Injuries

Neck injuries can result from over-straining or incorrect alignment in poses like Shoulder Stand or Headstand. To avoid neck injuries, ensure that the weight is evenly distributed across the shoulders, and do not put excessive pressure on the neck. Use props like blankets or blocks to support your shoulders and maintain a clear line of communication between the neck and the rest of the spine.

Hamstring Strains

Hamstring strains are common in yoga, particularly in poses like Forward Bends or Standing Splits. To prevent hamstring injuries, avoid forcing yourself into deep stretches and use props like yoga straps to aid in achieving proper alignment. Focus on lengthening the spine and engaging the quadriceps to protect the hamstrings.

Knee Injuries

Knee injuries can occur when the alignment is off in poses like Warrior or Lotus Pose. It’s crucial to keep the knees in line with the ankles and avoid overextending them. Modify poses as needed and use props like blocks to support the knees in seated poses. Strengthening the muscles around the knees through targeted exercises can also help prevent injuries.

Shoulder Injuries

Shoulder injuries often result from improper alignment and excessive strain in poses like Plank or Chaturanga. To prevent shoulder injuries, focus on engaging the muscles of the upper back and chest to support the shoulders. Avoid collapsing the chest or rounding the upper back. Gradually build strength in the shoulders and be mindful of any discomfort or strain.

Muscle Strains and Tears

Muscle strains and tears can occur in various poses, especially when trying to push too far, too fast. It’s essential to listen to your body and avoid forcing yourself into positions that feel uncomfortable or painful. Gradually progress in your practice and use props or modifications to support your body’s natural range of motion.

Avoid Common Yoga Injuries with Alpesh Yoga

Yoga is a wonderful practice that offers a multitude of benefits for both the body and mind. However, it’s crucial to approach it with mindfulness and respect for your body’s limitations. By understanding the most common yoga injuries and implementing proper alignment and modifications, you can enjoy the practice safely and reap its full rewards.

If you want to learn yoga in a safe environment, we recommend visiting our yoga school in Goa or Dharamshala. Remember, it’s always advisable to consult with a qualified yoga instructor or healthcare professional if you have any concerns or existing medical conditions.

Still got queries to ask? Send them at and get them answered by yoga experts.

Want to learn yoga? Join 100 hours yoga teacher course in Goa

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Check out these blogs as well:

Yoga teacher training in Goa
Yoga workouts for flexibility
Basic meditation techniques for beginners

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