A recent article in the New York Times has the yoga blog world in a flurry over its focus on injuries that yoga practitioners have suffered. The article goes so far as to quote a senior teacher as saying that most people should give up yoga as the potential for harm is too great.
Clearly, as pointed out by the author, William Broad, yoga is a physical pursuit, and like all physical activities, there is some potential for injury. There is a risk of injury walking from your house to your car, in picking up your child, even in moving the shower curtain from one corner to the other. Yoga has been shown to offer lots of benefits to students, both physical and mental, and students flock to classes looking to calm their minds, relax their bodies, strengthen their core, and tone their arms. Yoga is often offered as an option to rehab from an injury. So why all the fuss?
Unlike in the activities mentioned above, or in solitary athletic pursuits like running or cycling, in yoga, students' movements are typically directed by a teacher. Students trust that their teachers are knowledgeable about anatomy, kinesiology, biomechanics, and injury prevention. As there is vast differentiation between yoga teacher training programs, this may or may not be the case. Furthermore, there are many different types of yoga.
(See Alison Hink's yoga infographic for an idea of the plethora of styles out there). Some types of yoga are slower, more relaxing, and focused on restoring the soul. Others are more athletic and focused on toning your butt. Depending on the type of yoga being taught, the potential for injury may greater.Additionally, many classes, particularly in gyms or health clubs, are multi-level classes, with beginners setting up next to advanced practitioners. Modifications may be offered, but students may not be sure if the modification is right for them, and in a large class, a teacher may not be able to adjust each student or personally address everyone's needs or issues -- although hopefully she will attend to anyone endangering themselves.
The key is not to forget one of the central tenets of yoga is ahimsa - nonviolence. Which of course, includes yourself. Here are some ways to keep yourself safe and hopefully, injury-free, in your yoga class:
- Know your teacher. Introduce yourself, find out her/his name. Ask where she trained, and what her yoga interests are. Don't be shy. This information is important and will help you find out if she is knowledgeable about the body and how it works. Beware of teachers who have only one or two weekend workshops for training. Look for a teacher who has at least a 200 hour RYT qualification (although that is no guarantee, it usually means a more in-depth training program).
- Find out what type of yoga is being taught in the class. If the schedule just says "yoga", find out what that means. Is it hatha? yin yoga? ashtanga? jivamukti? If you ask and don't understand the answer, ask for clarification or look it up online. If you ask, and the answer is "just yoga", then refer to the above-referenced point ... you probably need to find a different class.
- Ask about the level of the class. Is it being taught for beginners? intermediate? advanced? Are the students assumed to have a certain skill level? Does that correlate with your skill level? Let the teacher know your previous experience with yoga.
- Be aware of your body. Do you have any pre-existing injuries? Have they healed completely? Let your teacher know before class starts. While you are practicing, if you feel any pain, back off the pose immediately. Become aware of the difference between pain and sensation. You will feel sensation in your body as you stretch and move, but it shouldn't hurt.
- Become aware of contra-indications and risks for poses. Certain poses carry more risks than others, particularly inversions. As you become more involved in your practice, take the time to educate yourself regarding the poses that you are practicing. Make sure that there are no reasons why you shouldn't be doing any of those poses and then practice with care.
- Remember: It's just yoga. There's no rush to get into a certain pose and it's not a competition. Enjoy the practice and let the benefits envelope you rather than becoming stymied by a possible injury.
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