Your Body Almanac

Yoga

Deep stretches and long holds that can push joints past their limits.

Yoga builds flexibility, balance and calm, and it is gentler than most sports. Injuries tend to come from forcing a pose your body isn't ready for, bearing weight on the wrists, or loading the neck in inversions.

01

Wrist pain from weight-bearing poses

Plank, downward dog and arm balances put your body weight through bent wrists. Doing many of them in a flow, especially with weak forearms, can leave the wrist sore.

SourcesYoga injury prevention (OrthoInfo, AAOS)Wrist injuries and disorders (MedlinePlus)
Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong. Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours.
02

Neck strain in inversions

Headstands, shoulder stands and plow pose can put your body weight onto the neck. Without enough strength and careful setup, they can strain the neck or worse.

SourcesYoga injury prevention (OrthoInfo, AAOS)Neck pain (OrthoInfo, AAOS)
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks.
03

Overstretched hamstrings and lower back

Pushing hard into forward folds can strain the hamstring where it attaches near the sit bone, or stress the lower back. Flexible people are not immune. They often go further than their muscles can control.

SourcesHamstring muscle injuries (OrthoInfo, AAOS)Low back pain (OrthoInfo, AAOS)
Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Do dead bugsWeeklyA lying core exercise that trains your trunk to stay steady while your arms and legs move. Stretch your hamstringsDailyA lying hamstring stretch for the backs of your thighs, which tighten with sitting and running.
04

Overheating in hot yoga

Heated rooms raise your heart rate and sweat loss. Dizziness, nausea or a headache during class can be early signs of heat illness.

SourcesHeat-related illnesses (CDC)
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours.

When to see a professional

See a doctor for neck pain with arm numbness or tingling, a sudden pull or pop high in the back of the thigh, or wrist pain that lasts more than a couple of weeks. If you have osteoporosis or glaucoma, ask your doctor which poses to avoid.