There are many reasons that can cause injuries especially during a workout. Some of the common factors are improper alignment, over-exertion of muscles, lack of body awareness, being disconnected from your breath and insufficient warm-up. Yoga addresses all these issues and more through its holistic science where it combines the aspects of body, mind and breath together. When you practice it regularly, you will understand how dynamic yoga movements can improve your balance, and increase endurance to reduce muscle fatigue. But, most importantly, yoga helps a practitioner prevent injuries is the mind-body connection that it develops.
Moreover, the practice of yoga with its fundamentals of meditation and breathing techniques can help you channel your inner stillness. This in turn is key when it comes to staying calm and focussed. Yoga prepares you for all kinds of physical activity such as sports, dance, running etc. When you know how to breathe and relax your muscles, you can avoid over exertion. Additionally, yoga increases your stamina, boosts strength and flexibility. Supplement your yoga practice with healthy, nutritious food and avoid processed, fatty and unhealthy eating habits.
Listed below are yogic techniques by Yoga expert Grand Master Akshar for injury prevention:
1# Samasthithi
Formation of the posture
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- Join your feet together
- Let your hands relax beside your body
- Gently keep your eyes closed
- Keep the body relaxed
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2# Vashishtasana
Formation of the posture
- Start in Plank position or Santolanasana
- Turn to face the right side
- Raise your right arm up , balance on your left palm
- Keep your heels stacked on top of eachother
- Arms and shoulders remain in one straight line
- Turn to look up at your right hand
- Repeat the same on the left side
3# Ekapadasana
Formation of the posture
- Start with an exhale and bend your upper body forward
- Bring it parallel to the floor, and stretch your arms forward
- Keep them parallel or join them in Pranam
- Lift your right leg up behind you
- Do not bend the knee, but keep it straight.
- Focus and balance
4# Pranayama
5# Anulom Vilom Pranayam
Method
- Sit in any comfortable pose Padamasana, Ardhapadmasan or Siddhaasana
- If you are a beginner, you can assume Sukhasan
- Close your eyes
- Maintain a straight back
- Plams on the knees, and face up
- close your right nostril with the right thumb
- Breathe from the left nostril
- Next, use your index finger to close the left nostril
- And, exhale from the right one
Doing this makes it one round. Also, there is no breath retention in anulom vilom.
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Maintaining your composure and focus during any sort of activity helps you stay in the present. Usually, when the mind is distracted we become accident-prone as we are not fully aware of what we are doing. Therefore, when you are calm, and focussed on your breathing even when under pressure, you develop greater self-awareness. Through yoga, you can perform both active and passive stretches. One must know that yoga cab be that one form of exercise, which can keep you safe from various injuries, and also ensure a faster recovery.
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