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Getting started with Yoga: reducing the risks

Positions

Always make an effort to maintain comfortable, not awkward, postures. Modifying your posture during extended sessions will help you avoid discomfort from fatigue.

Adapt your surroundings and arrange your equipment to promote a comfortable and relaxed body posture.

Because everyone has a unique body size, we cannot tell you exactly how to set up your mat and props to avoid discomfort but the following general suggestions may help to provide you with a more comfortable experience:-

To support your back

Use props that provide support for your lower back, e.g. firm cushions, (Bolsters) or back benders, or blocks or a blanket roll.

In forward bends - use a stable chair for support - to retain a healthy body posture and help you to “iron out” the lumps !

To promote comfortable leg postures

Don’t lock your knees - bend at the knees slightly to allow good circulation and balance. Use a brick or a block as rests if your legs do not feel comfortable when stretching.

To minimize over-reaching and to promote comfortable shoulder and arm postures

Use firm, slip resistant props at the correct distance from your body. These should be set at the right level for your own body size and flexibility. Your upper arms should feel relaxed and not strained in supporting these kinds of postures.

Go Lightly

Low level injuries, discomfort and fatigue, if repeated or experienced over long periods of time can be just as harmful as sudden impacts like falls or slipping.

Different Yogas can create:-

• Dynamic inner forces through exertion and movement.
• Force that may be maintained for a period of time. For example, holding a posture
• Pressure on joints. For example, on the knees when sitting in Lotus.

Reducing the effects of low level strain on your body

Move with a careful, light and mindful approach, keeping your limbs relaxed, as it takes little effort to attain most basic postures.

Get plenty of rest and relaxation after a session to help your body recover - this is especially important if you are in any stressful life situations or suffering from an illness.

For overall good health

• Eat a balanced diet and get adequate rest
• Exercise for overall fitness to give strength and flexibility to your body
• Learn to manage stress

Take a look how previous injuries, diabetes, hormonal changes (such as pregnancy), and pre-existing conditions like arthritis might be affecting your expectations from doing Yoga.

Learning more about your health is an important step in personal development.

Your general medical and physical condition, the amount of stress you are under, (and how you cope with it) all affect how you use your body during your work and yoga.

It might be possible to re-arrange some aspects of your life and develop new, healthier habits that may help to improve your experience.

Enjoy, have fun and chill !

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Disclaimer: All exercise activity contains an element of risk. The information provided in this article is intended to augment, rather than replace professional guidance from a qualified instructor as may be necessary. The information is provided as is, without any claim, representation or warranty as to its suitability in any circumstances. Specifically, the information provided shall not constitute personal advice or recommendation, and in any case may not necessarily reflect an authoritative or the official view of YOGA NETWORK C.I.C. The entire risk as to the accuracy, completeness and suitability, or otherwise of any of the information provided is accepted by you. YOGA NETWORK C.I.C. does not assert any legal responsibility for accuracy, errors, or omissions etc. in this article.