Yogi’s Guide On 5 Common Yoga Injuries

Yoga Injuries

Yoga has had a long relationship with the Indian culture for 5000 years. This ancient art has helped millions of spiritual seekers connect with the divine. Although yoga is not the same as working out in a gym or other high-impact sport, however yoga injuries are a bitter truth of this sacred art.

If you like practicing yoga, chances are you already know the health benefits this sacred art offers. From loosening up stiff muscles to helping you stay away from anxiety and depression, there is a plethora of benefits this sacred art offers. The majority of injuries that happen during a yoga session are not serious and preventable. Let us find out about some of common yoga injuries that can occur during a practice session.

5 Common Yoga Injuries You Should Know About

Yoga experts have come up with five yoga injuries that are quite common in a yoga session.

1. Lower Back Injuries

Do you know that forward bends can result in a bulging spinal disc and a host of other yoga-related injuries? Yes! This problem occurs when the yoga practitioner keeps their leg a rather too straight and round their backs while going into a yoga asana.

2. Hamstring Injuries

During a yoga asana, if you are focused too much on keeping your lower back and keep on pushing deeply into a further bend, it causes a hamstring injury. The hamstring injury causes your hamstring muscles to be pulled up and near your buttocks.

3. Neck Injuries

Your neck is the most delicate and painful place to experience discomfort. For example, going into full wheel pose and resting on the top of your head before going fully into the yoga asana is dangerous as you put all the body weight on your neck.

Similarly, always be cautious when doing the Headstand, Plough or Shoulder Stand pose so that you do not stress the neck too much. The only reason why you might suffer from yoga injuries in the neck is you might put unnecessary pressure on it.

4. Wrist Injuries

Downward dog yoga pose might appear to be simple. Yet it impacts your wrists in ways you can only imagine. For example, if you have tender wrists or carpal tunnel syndrome from typing on computer keyboard, it is a cause for worry.

5. Knee Injuries

If you twist the knee out of alignment when doing Pigeon, Warrior, or Half Lotus pose, it can put you out of yoga practice for weeks. You should join a certified yoga school to learn how to avoid yoga injuries from the experts.

There it is! The five most common yoga injuries you might suffer from. Let us now find out how you can keep yourself safe from them.

Also Read: RYT Vs RYS

Tips To Avoid Yoga Injuries

Yoga experts know that even though yoga is about moving your body in a slow and symmetrical way, it still has its share of injuries.

Keeping the above statement in mind, given below are the tips to help you avoid yoga injuries mentioned above.

1. Lower Back Injury

Yoga gurus recommend you should do a micro-bend with your knees during asana practice. Try keeping a straight back and do not engage or fold your abs too deep. It keeps your core stable and safeguards you from an injury.

2. Wrist Injury

The yoga injuries associated with a Downward dog pose is wrist injury. Yoga experts recommend you keep body weight on the right part of your hand. Your fingers should be evenly spread. Moreover, push your index fingers and the heel of your hand into the mat.

For additional support you can also roll up the mat or use a towel to raise your wrists.

3. Neck Injury

When doing yoga inversions, try distributing the body weight equally and put more of it on your arms instead of your neck. In other words, prioritize the safety of your neck rather than other body parts during inversions.

4. Knee Injury

While doing the Pigeon, Warrior, or Half Lotus pose; yoga experts recommend you move from the hips while keeping your knees bent. This helps you prevent any serious yoga injuries in the long run.

5. Hamstring Injury

To safely practice yoga and prevent a serious hamstring injury, pull back the hamstring muscles. You should also breathe into the entire length of the hamstring and the back of your legs.

Also Read: 12 basic yoga poses for beginners


Yoga is a bit slow and relaxed way to help unlock your true mental and physical potential. However, you should keep in mind that yoga injuries are also a painful truth of this ancient art. Therefore, you must keep in mind the above mentioned tips to stay away from a serious yoga injury.