Thirty-some years ago, when I was beginning to teach yoga, injuries related to yoga practice were relatively rare. They did happen, of course, but they were an anomaly. In recent years, yoga injuries have become a hot topic of conversation in Western yoga culture. A recent study, published in 2017, found that injuries are on the rise.
From a Yoga Journal article about the study:
“The study, titled Yoga-Related Injuries in the United States From 2001 to 2014, found that there were 29,590 yoga-related injuries seen in hospital emergency departments from 2001 to 2014. Overall, yoga injuries became almost twice as common in 2014 as in 2001. But among seniors especially, yoga injuries truly skyrocketed. During the same time period, the rate of yoga injuries among adults 65 and older increased more than eightfold.”
There are many possible reasons for the rise in yoga injuries. First, with the sheer numbers of people practicing asana these days compared to 30 years ago, it would be odd if there weren’t more injuries. Second, the popularization of yoga in the West has required that yoga look more like what we interpret as exercise—raising your heart rate, sweating, etc. Third, we’ve imported just one aspect of a comprehensive practice into our culture, independent of its larger context. Finally, Eastern ideas about practice are fundamentally different from Western ideas. In the West, we approach asana practice from a completely different intention.
It makes sense that in transferring a foreign practice into a completely different culture, adjustments must be made to fit Western practitioners. For example, most of us who practice yoga are not holed up in caves practicing all day. We are householders with families, jobs and other competing interests.
The yoga tradition actually makes plenty of room for the householder. You might be surprised to find that the philosophy of one of yoga’s ancient and defining texts, The Bhagavad Gita says that a yogi need not leave the world in order to find freedom. According to Mircea Eliade, scholar and author of Yoga, Immortality and Freedom, Krishna encourages Arjuna to continue to be a “man of action,” finding his freedom in the midst of his life in the world.
Conditioned to Compete
The problem with plopping one small component of a practice as vast and deep as yoga into a completely different culture is one of context. In the West, from an early age we are conditioned to interpret physical endeavors through the lens of competition. Think about it: We watch competitive team sports for entertainment. Even sports where the judging is clearly subjective—think ice skating and gymnastics—are subject to competition.
For many of us physical endeavors like running, hiking and bicycling that could be seen as purely pleasurable are subject to the “no pain, no gain” conditioning we’ve all grown up with. We almost expect to injure ourselves in physical practice, so on the surface, yoga injuries might even seem completely normal.
When asana practice is severed from its roots and brought to a culture that celebrates competition, it will be interpreted through the competitive lens because that is the lens we know. This is why much of the yoga that is popular today is active and fast paced, with a focus on a high-intensity physical workout.
I’m not saying, “Western culture=bad, Eastern culture=good.” Nor am I knocking healthy competition. I’m just pointing out that most of us have been conditioned, simply by growing up here, to equate physical activity with pushing oneself, striving for excellence, etc. This is neither good nor bad. It is simply the context from which most of us, at least initially, will perceive and interpret asana practice because that is our most familiar filter. When competition, striving and forcing are our context, yoga injuries are more likely to occur.
Early in my practice it was easy for me to see my own competitive tendencies. I was born with a body that is capable of doing fancy poses, and I practiced them regularly for years. Practicing fancy poses is fun. But when I was in the stage of practice where these poses were important to me, I did not find that performing them made me a kinder, wiser or more compassionate person. They did not make meditation any easier either. Since that is the putative purpose of practicing asana, I began to question and shift my practice.
Competitive Mind vs. Wisdom Mind
Even now, I sometimes catch my competitive mind feeling the need to justify a slow, quiet practice. I’ve found myself wondering if I’m really doing a legitimate practice when I simply lie on tennis balls for an hour to help alleviate back discomfort from spending too much time in chairs.
My wisdom mind helps me remember that whatever practice brings my body/mind to balance in a given moment is the best practice. I continue to learn that asana practice must be flexible. I must stay flexible also—mentally and emotionally—to remember that asana practice is designed to serve the individual needs of each person in each moment. We are not here to serve asana practice; it is the other way around.
Even if you don’t count yourself among the Type A crowd, the process of rewiring the competitive mind can take time. While I rarely act from competitive mind in my asana practice anymore, it still makes its voice heard. The difference is that I now have the power to choose which mind to listen to.
How to Avoid—Or At Least Lessen the Possibility of—Yoga Injuries
- Assess your needs. We’re not all the same. Each person who comes to yoga practice has different strengths and weaknesses. If you are just starting out, and you want to ease into practice, steer toward classes titled "Hatha Yoga,” “Iyengar Yoga,” or “Viniyoga” rather than those titled "Power Yoga," “Ashtanga” or "Vinyasa." The latter are fast-paced classes where it’s much more difficult for students to practice healthy alignment and for the teacher to give individual assistance. If you want to practice a faster-paced yoga at some point, attend those classes after you’ve built a strong foundation.
- Find a qualified teacher. Not all yoga teachers are the same. Experience and education of teachers can vary widely. You may need to do some research here. The number of education hours required for a Yoga Alliance-registered teacher is relatively small—200 hours. Make some phone calls. Interview teachers to find out about their experience and their philosophy for practice.
- Respect your body. We all come into the world with vastly different structures, which means our levels of natural mobility and stability are all very different. Some people’s structures will never do fancy poses, while others will perform amazing feats of flexibility from day one. Turn your mind inward to what’s actually happening in your body in the moment, rather than comparing yourself to others.
- No pain, no pain. One of my main asana teachers, Judith Hanson Lasater, has modified the old “No pain, no gain” philosophy. Instead, she says, “No pain, no pain.” This means that no pain in your present practice will more likely yield no pain in your future. Of course, you need to distinguish between pain and the sensations of stretching. (That’s a whole different post!) But in general, if you feel painful sensations, especially in any of your joints, it’s a good idea to back off. Pain is a signal to stop doing what you’re doing, not to try to “push through it.”
- Meet your body where it is today. It’s helpful to remember that each time we come to our yoga mat, our bodies are different. Today’s Trikonasana (Triangle Pose) is absolutely unique, no matter how many times you’ve practiced the pose in the past. Let go of the expectation that today’s practice should be like your last practice. Also, let go of the idea that because you’ve been practicing for x number of years, you ought to be able to perform certain poses like the hot Instagram yogis do. What does your body need today?
We’d love to hear your tips for avoiding yoga injuries and creating a healthier asana practice.