Yoga Considerations- Practicing Safely
Whether adding a new activity or exercise or returning to an old favorite after being away from it for a while, it’s important to pace yourself and notice what your body might need in the moment, which may be very different than what it needed the last time you practiced, or from what the person next to you needs. Recently, I’ve had several folks come in with varying degrees of discomfort or pain after taking a yoga class. Whether taking a public yoga class at a yoga studio or gym, or doing a practice at home, it's important to understand it is not “normal” to injure yourself while practicing yoga.
When practiced in a mindful and appropriate way, yoga can be a life changing practice, bringing strength, flexibility and balance to the mind and body. I felt it may be helpful to elaborate more on how to enjoy a safe practice that meets you where you are at, in a supportive way. You can apply many, if not all of these to any exercise class or movement practice.
What you can do if a yoga pose or class brings on discomfort or pain:
*In cases of sharp pain, it is usually a good idea to stop what you are doing entirely. When more moderate levels of discomfort arise, consider these options.
-Slow down. A fast pace doesn’t give our muscular or nervous systems time to adapt, and we miss vital information in the signals they are sending us when we rush.
-Notice, get curious. Where is the sensation? Do you know why it is present? What can you do to change it? What can’t you change? How does the sensation affect your breath? This information helps to inform you about what to do, or not do, next.
-Calm the breath. A longer, slower, smoother breath helps to ground the nervous system and can often take the edge off what we are feeling.
-Opt for shorter hold times, or fewer repetitions. Give yourself full permission to come out of something before instructed to, or take breaks as needed. Return only when (and if) you feel ready to.
-Release a pose entirely and opt for something else that is more gentle or restful. Not everyone finds the same poses restful or comfortable. For example, if the entire class is resting in child’s pose and that pose irritates your knees, try a reclined version on your back with knees pulled into your chest, or, any other pose that allows your body to rest and feel safe.
Things to keep in mind…
-You know your body best. Even if you have a tendency to not always listen to it (I’m guilty of this myself!), your body speaks to you through the different systems in ways that let us know if something is a good idea or not. Beyond this, you have a totally unique constitution, health history and set of experiences that set you apart from the person next to you, or even from yourself at another time. Honor your body by slowing down, paying closer attention, adapting the practice or activity and if necessary, stopping it entirely.
-Consider your “why” before taking action. The “no pain no gain” mentality is, in my opinion, outdated and harmful. Pain is not a requirement of progress. On the contrary, if you force through pain you may end up doing more damage that can make doing even activities of daily life difficult. When you feel the temptation to push through something that feels like it may prove to have been a bad idea, pause and consider your “why”. If you are doing yoga for stress relief, pulling a hamstring or aggravating a herniated disc by forcing yourself to hold an uncomfortable pose is unlikely to achieve that goal. If you are practicing to get stronger, getting injured in a way that leaves you on the couch for a week or two won’t help you get to that goal either. Often returning to our “why” can be enough to shift us back into an intentional practice that provides the benefits we were looking for (and often, more).
-Pain is not something to “push through”. Pain is… complicated, especially in the case of chronic pain. Pain is not always an accurate indicator of damage or threat to the body, and I usually consider the presence of pain to be a giant yield sign. Proceed with caution. There are ways of working with pain beyond stopping an activity completely, like calming the breath to ground the nervous system, or moving in a smoother, softer way. Working individually with a physical therapist, massage therapist, yoga teacher or other professional can help you navigate any pain you are experiencing in a safe and beneficial way.
-Don’t assume the yoga (or fitness) instructor has had anatomy training. Some yoga teacher trainings briefly graze over anatomy, some do not address anatomy at all. Unless they have completed the additional schooling and training required, yoga teachers are not physical therapists, doctors or nurses, and cannot diagnose. However, these professionals DO have their own training and experience and may be able to offer assistance when something doesn’t feel right. After class is a great time to approach them with questions while they are fresh in your mind. For example, you might say, “When we reached for our toes I felt a pulling sensation in my back. Is there any other variation of the pose I might try to get the same benefits, or is there a similar pose that may be more appropriate for me?” In most instances, you will find instructors enthusiastic about discussing what you might be able to adjust so you can continue enjoying their class. In other cases, they may have a network of folks in the wellness industry they can refer you to for assistance.
-Your class experience begins before class does. This includes being well rested and hydrated before exerting yourself. In addition, if there is a class or activity you enjoy doing that doesn’t take time for a proper warm up (or cool down), take a few minutes before/after class to add these really important factors on your own time. Not warming up or cooling down can raise the risk of injury and lengthen recovery time, and for whatever reason not all classes take this into consideration. If you love a yoga class that asks you to attempt a strong pose like shoulder or headstand within the first 5-10 minutes, you don’t have to stop taking that class, but it’s a good idea to prepare yourself beforehand by moving the spine, and warming up the core to avoid injury.
-Consult with a doctor or professional when necessary. If you have been diagnosed with an injury or illness, it can be helpful to reach out to your provider with questions about what activities or movements you should avoid to stay safe, and which to practice more, to be well. For example, in cases of disc herniations or osteoporosis it is usually contraindicated to practice deep forward folds. Instead of giving up yoga entirely, or pushing through the pain, practice smarter so you can feel your best during and after a practice!
These general tips are offered as guidance, but this list is not exhaustive. If you have any specific questions about pain or a yoga pose, please reach out and I would be happy to assist.
One final, personal note.
I often remind folks that I am not a physical therapist, talk therapist, chiropractor, nutritionist, or (insert-any-wellness/medical-practitioner), and I take my scope of practice seriously. At the heart of what I do and how I do it is my highest intention to help others be well, by sharing my perspective of what you can do to achieve that, even if your selfcare doesn’t specifically involve doing yoga (or getting massage). I am a life-long student, learning a little more each day, just like you are. The information I share is based on my personal experience and trainings. I have been practicing yoga for over 25 years, and have had over 1700 hours of training as related to yoga and bodywork. I don’t think I will ever get to a point where I know more than there is still to be learned. But as I walk this path of life, of yoga, the more I understand that an intentional, mindful approach to what we do and why we do it, is the key to peace in the mind, body and spirit. It is my hope that by continuing to share what I have learned I can help you to live to your fullest potential, from a place of ease and authenticity both on and off the yoga mat.
