Super prevent joint damage yoga attention points - FANS SPORTS

Super prevent joint damage yoga attention points

Because yoga has health, fashion, shape and other effects, the practice of yoga is the population is increasing day by day. However, in the process of practicing yoga, there are also many practitioners due to excessive stretching or improper stress, resulting in a lot of yoga injuries, the following, and xiaobian together to see how to prevent these yoga injuries, so that your practice is more safe and effective.


We sponsor for yoga challenge


if you are yoga teacher in the States, we could sponsor you comfortable clothes and comfortable yoga pants, flexible yoga capris and yoga leggings for woman. Welcome to cooperation! 


Buy professional, comfortable and beautiful yoga clothes from this website. Many American yoga teachers like to wear these yoga clothes:


We sponsor yoga challenge! All American 🇺🇸 participants could get one outfit from this website for free! You only need to pay for $12 for delivery cost! Limited quantity until given out! Hurry up please and get it for free now!

The neck

The neck is quite a fragile place, especially when the practitioner is doing a few down stereo type, the force here will be bigger, slightly improper, can cause neck sprain.

The practitioner tries not to do the asana with too much shoulder force in the early stage. First, beginners' control of the force is not very good, in addition, the flexibility of the joint also needs to be improved, which is easy to cause sprain.

If the foundation is solid and you want to practice something like an inverted stereo, make sure your shoulder blades are fully extended and your chin is away from your collarbone to protect your cervical spine and avoid sprains.


In some postures where the hands and feet are used as support, the point of force of the wrist is also important. Poses such as plank and Crow poses and handstands put a lot of pressure on the wrist. If the exertion of the hand is not dispersed at this time, it can cause wrist sprain and even muscle and joint damage.

The safest way to do this is to use the whole palm of your hand to share the pressure on your wrist. In addition to the more difficult asanas, there are other asanas in which to learn how to stress. For example, when downward dog, the palm root to find the feeling of pushing the ground, ten fingers to press hard, weaken the pressure of the wrist joint.

In addition, push the hips as high as possible, the body is triangular will be more effective. In arm poses, such as the cat-ox pose, try to keep the elbow in line with the wrist for protection.

Shoulder joint

Shoulder pain or injury is closely related to the daily shrug habit. In asanas where the shoulder, arm and neck muscles are working together, putting the pressure on the shoulders will naturally cause shoulder pain and be less effective.

For example, downward dog, if the shoulders are too close to the ears, the exerciser will stop using the muscles of the arm, shoulder and neck, and the force of the whole body mainly stays in the shoulders, which will naturally be particularly sore. Shrugging also compresses the shoulder muscles, which can cause muscle and scapula damage over time.

In addition, in some postures that need to open the shoulders, you should also do what you can, do not overstretch the shoulder muscles, the shoulders should always be downward, tight, away from the ears.


Elbow pain is usually caused by excessive hyperextension. Some need to use the elbow to support the body (elbow board support, etc.), if the force is not appropriate, not only will affect the elbow joint, but also associated with wrist damage.

If you want to protect your elbow, it's important to learn how to work together. Take flat pose as an example, always pay attention to the elbow clamp, parallel to the ribs. If it is difficult, you can try to start on both knees and slowly find the balance point, so that not only away from yoga injury, but also achieve the effect of yoga practice.

The ribs

Many practitioners tend to ignore the importance of the basics, always thinking of a "shortcut" or one step in place. In some torsion poses, for example, bending the body too hard to achieve the desired effect can cause rib damage and even damage the intercostal muscles around the ribs.

To avoid this type of sprain, fully extend the spine upward before twisting. Before twisting, imagine the sensation of a rope pulling your body upward, extending your spine a little bit to the limit, and then gently twisting to create enough room for the twist.

The waist

Waist pain is almost every yoga practitioner will encounter. In general, excessive backbending of the spine, such as updog, is the main cause of low back pain.

Backbending is relative to the normal growth direction of the spine, but the reason for backbending training, is to give the spine flexible training, soften it to prevent stiffness.

To reduce the damage caused by backbends, the first step is to ensure that the spine extends upward to create room for backbends. In addition, when bending back, people also need to consciously tighten the lumbar abdominal muscles, so that muscles surround and protect the spine. If possible, place a cloth around your waist to prevent injury.


Hamstring? If it sounds strange, it's actually the back hamstring of the thigh, which is the most painful area when we start stretching the leg. On a daily basis, hamstrings are relaxed, and when they stretch, pain is inevitable. Of course, the pain can also be caused by overstretching, such as the one-legged horse, standing forward bend and other postures.

So the way to deal with the pain here is to start with the basic posture and slowly stretch the muscles in this area. Downward-facing dog and bow poses, for example, can be very effective in pulling the hamstring a little bit, or with the help of an assistive device, until the back of the leg fully ADAPTS to the reverse motion.

If you have a hamstring injury, try supine leg raises until the injury has healed.

The knee joint

Knee pain often occurs in cross-legged poses such as the Bird King pose. This is related to poor flexibility in the hips. If the hips are tight, the associated legs can be difficult to open, which can lead to pain and injury when the knees cross.

People with frequent knee pain should avoid cross-legged exercises such as lotus sitting. For knee exercises, first open the hip and then slowly extend the flexibility to the knee, or use some yoga AIDS to relieve the pain. In some poses, you can also try to bend your knees and learn to step by step.


Can you hurt your hip? Yes! If the groin, gluteus maximus and inner thigh muscles can not be exercised, they will always be in a state of tension. At this time, if the nearby muscles are suddenly stretched, it will cause pain in the buttocks. Examples include the warrior pose and the split leg forward bend.

Therefore, when the practice involves the hip posture, pay attention to the direction of the feet, ensure that the posture and all parts of the body force properly, by exercising the flexibility of the upper and lower parts of the hip to drive the flexibility of the hip, do not blindly force.

Although yoga is good, practice still need to be careful! Practice from the basics, stick to the right way, give the body a process of adaptation.