Preventing Injuries in The Practice of Hatha Yoga I recently met a woman who is new to the practice of Yoga who sustained a slight injury during her individual practice at home of the physical aspects of Yoga. The injury was not a serious one and more of a nagging pain then anything more. A massage with a cream used for muscle soreness plus a day of rest was enough to get her to feeling better again. However, a few months ago I did met a woman who sustained a serious neck injury through her practice of Yoga with a somewhat aggressive teacher while during her stay in India. The injury required long - term treatment while in Bangkok and the wearing of a padded neck brace. Anyone who has made the practice of Yoga part of their life has probably at some time or another had an injury or experienced some kind of reaction to it that they may have thought was an injury. This writer has had at times brief yet painful injuries to his lower back, knees and feet through the practice of Yoga. Many times these injuries were not serious at all though they were disturbing to experience and sometimes what was thought to be an injury was nothing more then a long - term bodily experience based on and reaction to the change in the body and energy flow that resulted from the practice of Yoga. None has ever required any medical treatment and instead the treatment was just rest and a more mindful approach to future practices and what may be the results of practice. There is no reason for injuries to be sustained during the practice of the physical aspects of Yoga. Generally injuries during such a practice are caused by one or more of the following three reasons. These are: • An aggravation of a previous injury • Ignorance and foolishness on the part of the learner • Ignorance and foolishness on the part of the teacher These causes for injuries are related to each other though the greatest responsibility for preventing injuries when practicing Hatha Yoga falls on the teacher. If one routinely practices alone, then the greatest responsibility for preventing injuries falls on them as an individual. It is for this reason that we advise that those who want to learn Yoga look at the various teachers and traditions being taught in their town or city and visit a few of the classes and decide which class and teacher they feel most comfortable with before making any kind of commitment to learning with one. There is no hurry to jump right into a Yoga class, and we should decide on a teacher based on our own perceptions, not on what others say, or what the teacher’s perceived fame and reputation is. In going to visit or observe a class before deciding what class to attend and teacher to learn with, we may want to see how many learners are coming to the class, the demeanor of the teacher, whether he or she comes early and makes him or herself available to the learners both before and after the Yoga session, and if there is an over emphasis on selling things such a Yoga mats, videos and props instead of making a genuine effort to sit down, listen and talk with and get to know the person who wants to learn. Potential teachers should also be asked about online resources that are available for free, what their attitude is to other Yoga systems and teachers being taught in the area, and what other aspects of Yoga they are going to teach. Those who want to learn Yoga may find more benefits or feel more comfortable when they find a teacher of the same gender as them or one who is also older then them. We would recommend looking for a teacher that emphasizes other aspects of Yoga instead of just its physical practices and postures. We now look at in more detail but briefly at the three reasons for injury given above. • An aggravation of a previous injury Many times when we are new to Yoga, we hope or expect many things from it. Those who come to Yoga, regardless of age, need to be very mindful and cautious about what they do if they have had any kind of previous injury or operation. It is important that they tell the Yoga teacher that they are learning with and from about any injuries or operations that they may have sustained or had. Some of the techniques and postures of Yoga may place undue or severe stress on these areas or parts of the body that were previously injured or operated on. In such as case, the learner would want to first be exposed to gentle postures that gradually work on the previously injured areas instead of going into a technique or posture that places an intense or extended stretch and pressure on the area. • Ignorance and foolishness on the part of the learner It is always nice to see somebody devote themselves to the practice of Hatha Yoga. This is not an easy discipline to devote oneself to and one who brings such a practice into their lives is worthy of the respect and admiration of others plus a great big pat on their back of self – congratulation each day. Unfortunately, many who want to learn Yoga push themselves too hard or are practicing in ways that lead to injury. This happens when they hold postures for too long a period of time, repeat them too often, do not sequence them correctly or do not work up to more challenging and difficult postures through simpler postures that prepare the spine, muscles and body for their performance. Too many times those new to Yoga practice for too long a period of time and too often. Instead of practicing everyday for an hour or longer, they will still get benefits and develop a healthy long - term cultivation of their mind and body if they make their practice sessions shorter and take a day or two off between them. One reason that learners approach Yoga in this manner is because there is way too much emphasis on the physical practice of Yoga these days and we are constantly exposed to pictures and videos of people who are very flexible, formerly ballet dancers and gymnasts, and who have been practicing for many years that are showing us what we can or should do or we think we should be able to do. Sometimes we foolishly think that we can or should be doing the same thing, and many times some teachers may be insisting that we can or intimidating us into trying to do these things. We have to listen to our own body and how it is feeling with wisdom, instead of being too impulsive or aggressive in our practice of Hatha Yoga. We need to think about taking days of rest from practice, see what other activities, tasks, work and exercises we are devoting our time and energy to each day and make adjustments so we stay balanced and focused, not tire ourselves out so that we are constantly fatigued and sore and more susceptible to injury. We also need to learn and see in what other areas of life we can practice Yoga and get benefits from it such as through the application of the various morals and ethics of Yoga. Those who are new to Yoga need to be instructed and reminded that we can also practice and get benefits from Yoga through being more gentle and non – violent in thought, word and action, in living a more austere life and in being less greedy and more content. Too many times we are trying to make Yoga fit into our lives instead of making adjustments in our lives that conform more to the Yoga approach to life. The Yoga approach to life involves much more then just practicing physical postures. • Ignorance and foolishness on the part of the teacher Many of the errors that learners who are new to Yoga make are a result of being given poor guidance by their teachers Sometimes teachers do not get to know that learners who will be in their classes. They do not take the time to find out if they have sustained any kind of injuries previously or had any kind of operations. They sometimes intimidate new learners through their approach to teaching and other people and try to teach postures to learners when they are not ready for them or have not prepared their body and mind enough as yet. Some teachers may even ridicule learners in their sessions or create an atmosphere of competitiveness. Both these approaches to teaching Yoga are not helpful in any way. Teachers may also make classes too long, not allow learners time to rest or relax between difficult or challenging postures or sequences of postures, focus too much on one particular posture or not counterbalance the previous posture correctly. Because Yoga is becoming more and more thought of as being something that is primarily physical, the whole nature of Yoga practice sessions has changed and evolved under the direction of some teachers. Teachers of Yoga, just like our parents, can have a profound impact on how we view life and our practice. Many times it is the first teacher of Yoga that we are exposed to that has the greatest impact on our practice. The teacher of Yoga needs to be mindful of how to teach in a manner that is both gentle and fruitful. Both learners and teachers of Yoga need to remember that they do not have to prove themselves as being tough and that they are not in a macho military boot - camp environment when they are involved in the physical practice of Yoga. Yoga involves the physical, mental, verbal and behavioral. A more balanced approach to teaching, learning and practicing Yoga in its entirety is what is needed, not wholly physical approaches that make one more susceptible to injury and make the Yoga studio seem more like gymnasium then a temple where the mind, body and soul is elevated to a new place. John C. Kimbrough (Bangkok, Thailand, January 4th, 2005)
Posted on: Sat, 13 Jul 2013 11:04:02 +0000
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