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EXPERT CONTRIBUTOR<br />
Is yoga getting a bad rap?<br />
By Kristal Fiorentino<br />
Yoga-related injuries have doubled since 2001*. And while<br />
the number of people doing yoga has also doubled during<br />
that time, I’ve wondered how yoga can be made safer for<br />
new and experienced practitioners alike. After researching this<br />
phenomenon, here are some things to consider:<br />
The reasons for most yoga injuries:<br />
• Practicing too long at one time.<br />
• Practicing too much without rest between practices.<br />
• Practicing too hard, causing excess strain on specific joints.<br />
• Practicing what is contraindicated for your specific body.<br />
Overall, yoga is a relatively safe way to exercise, and the benefits<br />
extend far beyond the physical. Yoga can reduce stress, lower<br />
blood pressure, increase bone density and increase circulation,<br />
just to name a few.<br />
Here is how to make your yoga practice safer:<br />
• Get clearance from your doctor before beginning any exercise.<br />
• Take classes geared toward yoga for beginners to learn proper<br />
alignment and modifications.<br />
• Consult a certified yoga therapist to customize a program<br />
suited to your individual needs.<br />
Decoding the Body’s language<br />
so you may finally heal.<br />
• Listen to your body and pay attention to its limits.<br />
• Only stretch 60% of your total flexibility on any given day.<br />
For experienced practitioners, here is a list of the most injured<br />
body parts** and some general cues to help prevent injury:<br />
• Wrist — Keep aligned with hands. Hands remain flat with<br />
fingers star-fished in poses such as down dog, plank and arm<br />
balances.<br />
• Lower back — Slightly bend knees throughout the entire<br />
practice; spread toes out to provide better balance and stability.<br />
• Shoulder, elbows — If shoulders, forearms or elbows feel<br />
strained, lay off for a bit! Repetitive stress injuries are common<br />
in this area if poses are done too much or incorrectly.<br />
• Knees — Never allow a bent knee to go past your foot; your<br />
knee should track with your second middle toe in a bend.<br />
• Hamstrings — Micro-bend the knees and use blocks to bring<br />
the floor closer to you. Again, only stretch about 60% of your<br />
flexibility on any given day.<br />
• Neck — Never part of the pose, so only do what feels right!<br />
NEVER attempt plow or shoulder stand (which compresses<br />
the neck) without a certified instructor working 1:1 with you.<br />
Yoga instructors are trained in correct alignment and modification,<br />
but with a full class of practicing students it is impossible for<br />
any instructor to know your specific condition and watch your<br />
every move. If you are new to yoga or are healing from a condition<br />
or injury, a certified yoga therapist is best trained to assist you<br />
in developing a practice.<br />
Either way, beginner or advanced practitioner alike, I offer you<br />
this advice in making yoga safer:<br />
Seek out expertise in your mentor. Be mindful. And listen to your<br />
body and mind … your yoga practice depends on it.<br />
Q<br />
A<br />
WHAT IS THE BEST WAY TO<br />
ENSURE I AM DOING YOGA<br />
SAFELY?<br />
Funny you asked! There is an article in this<br />
very magazine about that! In the article<br />
I outline the most common injuries and<br />
how to avoid them. For a safe, customized<br />
yoga practice contact me. Happy Reading!<br />
Contact Kristal Fiorentino at 702-523-0274 for a safer,<br />
customized yoga practice tailored tao your specific needs.<br />
Sources: *Journals.sagepub.com **Aaptiv.com/magazine<br />
EVERY REAL ESTATE<br />
DEAL IS DIFFERENT . . .<br />
. . . so I make sure every detail<br />
and box is checked.<br />
Contact me at<br />
KristalFiorentino.com<br />
for more info how yoga<br />
therapy could help you.<br />
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14 | JUNE 2019