Yoga is a safe mode of exercise. Where other forms of exercise might put a strain on your heart, muscles and joints, yoga, practiced properly (with an awareness of your physical limitations), is a completely harmless form of exercise.
It is essential to follow some preparatory rather precautionary steps before you start practicing:
- Study each asana properly before practicing it.
- Follow the breathing instructions.
- Do not hold your breath before attaining your final posture.
Yes, if done wrongly, yoga can have a bad effect. In any type of exercise you can get injured, that's just the nature of the body. Yoga is no exception to this rule, and therefore considerable emphasis should be placed on practicing safely. Most injuries from practicing hatha yoga come from either a reckless, overeager student who wants to "get really deep into that pose", or a student who is simply unaware of how the body works, and therefore how it should be treated. Practicing asanas with little to no attention on the precise structural position of the joints is sketchy. Every asana, done correctly, is therapeutic.
In order to minimize the risk of getting injured while practicing yoga, one should take the following steps:
- Choose poses that seem appropriate to your mood and energy level
- Breathe evenly and slowly through your nose throughout the postures.
- Never rush in and out of a posture, take your time to move softly and smoothly to the next stage.
- Never strain in a pose; if it hurts, just stop.
- Do inform your instructor about your injuries and medical conditions.
Q5. Don'ts of Yoga
- Do not eat any large or heavy meals before practicing.
- Do not force yourself to hold the pose.
- Do not strain in a pose.
- Never rush in and out of a posture.
- Do not attempt yogic asanas or so-called breathing practices without expert guidance.
- Do not practice asanas in random or in isolation.
- Do not split the time of study in the morning and evening.
- Do not wear tight clothes, but loose clothing during practice.
- Do not practice the asanas more than once in a day.
- Do not practice those asanas, which are not prescribed to you.
- Don't try to outdo anyone. Look to improve on your own level, as long as you are in a state of improvement you will get better.