Preventing Yoga Injuries Archives - Fever

Practicing yoga safely begins with awareness, alignment, and understanding how your body moves. This category focuses on preventing yoga injuries through functional alignment, mindful sequencing, strength development, and proper warm-up techniques. Explore expert guidance on joint stability, safe postures, and how to deepen your practice without overstretching or strain. Whether you’re new to yoga or refining long-term consistency, these posts support a sustainable, injury-free yoga journey.

AVOIDING YOGA-INDUCED INJURIES

Doesn’t it always seem that just as you’re getting really comfortable and strong in your vinyasa yoga practice, an injury comes along that knocks you off your feet and requires you to slow down? Whether it’s a strained muscle or a broken bone, the lesson is simple: time to rest and heal.

Thankfully, yoga is a form of exercise that thrives off of alterations, changes, and meeting you where you are each time you step on your mat. It offers plenty of variations for those needing to ease up, and it actually can help you prevent or recover from injuries.

When You’ve Gone Too Far

As a general rule, you should never feel pain in your joints. If you do feel pinching sensations, it’s an indication to stop and relearn your technical approach.

Muscles are a different story. Muscular soreness is an unavoidable sensation caused by any physical activity: running, biking, weight lifting, dancing. This kind of soreness is natural. But if you start feeling pain in your joints – such as in the vertebrae or shoulder joints – while attempting complex movements, it’s time to modify.

Wave your yoga instructor down and ask for a few pointers. At Fever, we do our best to help students right during class, but if we can’t answer all your questions, please grab us before or after class.

Conquering the Ego

If you are experiencing an injury, one of the hardest things to face is your own ego. You’ll begin to cringe when you have to back out of a pose or rest in child’s pose rather than following the sequence you used to easily flow through. I’ve got some blunt honesty for you: let the ego bleed itself to death. This is exactly what you’ll need to free yourself from the whiny voice in your head that thinks your value is tied to your success.

Then, you’ll be able to reframe your mind. Injury demands you to ask what your priority in yoga really is. When you can no longer do the “cool” poses, you must identify whether your motivation is finding inner peace or simply mastering advanced poses.

Injury Prevention

1. Sudden or Acute Pain– Do you know the difference between stretching within your limits and pushing beyond them? Often, we slip into the latter and our body gives a shout of pain.

What to Do: Speak up if something doesn’t feel quite right when your instructor makes an adjustment. Give yourself some compassion when you have the desire to force or contort yourself into a posture that’s just not happening today!

2. Connective Tissue Tears– Occasionally, your joint may take on too heavy of a load, such as your knees in Chair Pose or your elbows and wrists in arm balances.

What to Do: Stop what you were doing immediately before making the injury worse. You may want to take a few days off, but when you do return to your mat, remember to focus on stability rather than stretching; this way you’ll stay within your limits.

3. Repetitive Stress Injuries– Dedicated yogis occasionally experience stress injuries – like tendonitis – from repeatedly doing the same movements.

What to Do: Though you may have a favorite style of yoga, mixing things up and trying not only different yoga classes but also other forms of exercise, is a great way to shift the frequency away from overused body parts.

4. Connect Privately – Consider taking a 1:1 private yoga session to ensure you stay safe in your body. This will train your mind and body properly so you don’t pick up bad habits while conditioning.

What to Do: Schedule a private yoga class with an instructor with over 10 years of experience and that teaches in an actual home base. Random yoga instructor online, while may be okay, are not teaching regular enough to teach intelligent private yoga classes. Anyone can market to a group or individual for private lessons, but their connection to a reputable studio should be a key factor.

—

Am I too old to start a yoga practice?

May 29, 2019/in Preventing Yoga Injuries, Yoga /by Shannon Austin

When we picture yoga, we often make the mistake of calling to mind images of the thin, flexible, young women plastered on magazine covers and social media feeds. This leads many people to believe the myth that you must be young to practice yoga; that yoga is somehow for some people but not for others.

This is a misleading representation of the true image and intent of yoga. Yoga is for all. In fact, the word yoga literally means ‘union.’

The truth is: yoga is a very accessible practice that nearly anyone – at any age or condition- can practice. It’s a matter of taking what you need, finding the right class and instructor fit, and using your props liberally. Often times the best way to introduce yourself to something new is to work one on one with someone for a private yoga lesson. This will increase your awareness and confidence in a more intimate environment before jumping into a group experience. It will also ensure that you have someone with years in the yoga industry and is qualified to help you succeed in your practice. Always vet the instructor who offers the private yoga lesson to gain insight into their level of experience.

Take the risk and step out of your comfort zone, knowing that this is not a competitive space. It’s okay to move at your own pace.

Because, how could anyone be too old or too young to better their life? Common benefits of yoga, and those that may be especially appealing to older yogis, include:

Improved posture
Improved circulation
Better detoxification of lymph fluid & waste
Increased joint lubrication
Better balance
Increased concentration
Greater flexibility
More sound sleep

So, for those of you who consider your age a barrier to trying yoga, it’s time to change your mind!

3 reasons to give yoga a try, despite your age

Yoga includes much more than physical movement: Yoga is about making a connection between your breath and the way your body works. It encourages playfulness. It builds community and connection to an ancient lineage, and so much more!

You can modify your practice: You can easily vary your style of practice to adapt for conditions in your body – including practicing with a chair or other form of support. You might also become more interested in the meditation and breathing practices of yoga. Find a teacher with an inviting language, rather than a competitive one.

It might make you feel younger: The benefits of a regular yoga practice strengthen not only the body but also the mind. Yoga can help you recover from injury and boost balance so you avoid falling. But it also helps you learn to breathe through stress, leading to less wear and tear on your body and mind.

Yoga can truly be a fountain of youth. As you become more connected to life, you’ll realize youthfulness has more to do with the spirit than the body. Though your practice may appear slower to others’ eyes, you’ll experience plenty of change inside. You’ll become more tolerant, mentally-flexible, focused, and respectful of your body.

Some of the greatest lessons learned through yoga are to listen to your body, progress at your own pace, and let go of judgment and criticism.

I’ll end with this: you are only as old as your thoughts.

*All physical elements of yoga depend on your physical status. If you’re recovering from an injury or suffer from any specific conditions, you’ll want to first check in with your doctor for approval and definitely schedule a one on one private yoga session versus a group class as we discussed above.

7 Tips for Avoiding Common Yoga Injuries

April 13, 2019/in Preventing Yoga Injuries, Yoga /by Shannon Austin

Many yogis love the practice of yoga because it reduces the tightness in their necks, loosens their lower backs, and releases tension in their hips. But, like any kind of sport or activity, injuries can – and do – happen in yoga.

Some injuries occur due to overuse and inaccurate alignment on repeat. Others come about from thinking you’re more flexible than you really are. And sometimes, they’re a complete slip, accident, or fluke.

I have seven pieces of advice to help you avoid common yoga injuries. Because the most important thing is staying safe in your body.

1. Know the difference between sensation and pain

Best practice is to leave your ego at the door. Try not to compare your flexibility, your strength, or your body in general to that of your neighbor. Everyone’s body is different, which means that the “perfect pose” may not be possible for you – right now, or ever. That’s okay. We’re here to guide you toward your best possible expression. But if anything ever starts feeling uncomfortable, please listen to your body and back off.

2. Get the green light from your doc if you have any pre-existing injuries

If you’re new to yoga and have any pre-existing injuries, please talk to your doctor or physical therapist for guidance first. While we instructors are trained in anatomy and are skilled in helping students avoid new injuries, we don’t know what aches and pains you might be dealing with already. Discuss which postures or movements might be risky based on your current or ongoing limitations.

3. Chat with your instructor before or after class

That being said, we also want to hear from you – about existing injuries or any new pains you’re noticing. When we know what’s going on with your body, we can help cue modifications to help you avoid doing more injury to yourself. While we try our best to move around the studio and help students adjust during class, we can’t always make it to everyone. We warmly welcome you to chat with us before or after class, so we can help you protect your body.

4. Gently stretch tight areas

Stretching and other dynamic movements should always be done mindfully and gently. Take your time loosening tight areas – especially during the beginning of class or when you’re practicing outside of our heated studio. It’s natural to feel some resistance, but you should be able to tell the difference between that and pain. Overstretching will only ever set you back by worsening existing injuries or leading to muscle tears.

5. Regular strength training

If you know you’re weaker in certain parts of your body – say, glutes or hamstrings – try to build strength there gradually. This helps you reduce putting too much pressure on other body parts as they try to compensate. Focus on regular cardiovascular or resistance-training exercises several times per week to build up the strength you need to stay safe in the yoga studio.

6. Use props for support

You know those blocks and straps at the back of our yoga studio? Yes, we really do want you to grab one of each for every class. Blocks can easily bring your mat closer to you if you don’t reach the floor in a certain bend or twist. They relieve pressure on your precious hamstrings. A rolled-up blanket or towel placed under your knee or hip is another great way to protect vulnerable parts of your body. Props are not something to be ashamed of. In fact, some of the strongest yogis are those who rely on their props to support them when they need it.

7. Consider trying various styles of yoga

Beyond the physical injuries, you might immediately think of, certain vigorous styles are not meant for beginners. Ease your way into the yoga practice by attending some of our restorative yoga, warm (not as hot) classes or even our yin yoga classes, which move at a slower pace. Learn the foundations of yoga from our experienced teachers, and read up on how to prepare your body for the Power Vinyasa Classes. Choose the appropriate class for your skill level and work your way up.

—

Next week, we’ll dive deeper into some of the most common yoga injuries, teaching you practical ways to avoid falling victim to them yourself.

In the meantime, I hope you take these tips to heart. It’s easy to forget that the ancient practice is about so much more than contorting your body into unique, impressive physical shapes. But at the end of the day, no one wants to lose out on days or weeks of yoga practice because they’re nursing an injury that could have been avoidable.

7 Common Yoga Mistakes & How to Fix Them

April 11, 2017/in Preventing Yoga Injuries, Yoga /by Shannon Austin

Our goal is to guide you throughout your yoga journey, helping you grow in strength, flexibility, cardio and mindfulness while preventing you from facing injury or discouragement. In this week’s blog we offer tips to help you avoid seven common yoga mistakes. Are you ready to get the most out of your yoga practice?

Mistake #1: Comparing yourself to your neighbor

One of the most effective ways to get injured or discouraged is looking at your neighbor and trying to mirror their pose or stretch. All of us have different body types and skill sets. The person on the mat next to you might be a former ballerina or athlete; they might have years of yoga experience under their belts; or they might be naturally flexible. Yoga is a personal journey, so there’s no reason you should be comparing yourself to anyone else.

Pro-Tip: When you find yourself trying to bend into a pose that your neighbor can do, take a moment to close your eyes, focus on your breathing and center yourself again. Remember, yoga is not about measuring your level of performance. It is about harnessing the energy to tame the mind and shedding our negative behavior and patterns.

Mistake #2: Comparing your body to the way it was 20 years ago, 2 weeks ago, or even yesterday

Remember when you were eight years old? You could practically do a cartwheel and wheel pose in your sleep. Your body moved where you wanted it to without even thinking about it. But that was when you were younger – before you sat in a desk for hours straight, or had a child of your own, experienced an injury or had a life full of stress, bills and interpersonal relationships. We carry stress and trauma deep within the tissues of the body. Limiting our movement and our mind.

Pro-Tip: Take a moment before class to meditate on the phrase: “Here I am. This is where I’m at with my body and strength today.” Always try to meet yourself where you are at – in the now.

Mistake #3: Pushing your body to do too much

Yoga beginners often mistakenly think that it will be a piece of cake. Maybe they’ve been exercising or playing sports for years. Although certain yoga poses seem simple, it’s best to listen carefully to your teacher’s instructions and ease into the practice without looking for an edge. Going slow and moving to the point of sensation as a newbie. It’s easy to fall prey to questions like “Why can’t I touch my toes yet?” or “Why is this not getting any easier?” The beauty of yoga is that it benefits you on many levels. Maybe you can’t touch your toes yet, but instead you’ve learned to modify to a better plank or breathe more effectively.

Pro-Tip: Take the most modified pose you can do correctly, in order to create strength and proper alignment rather than creating negative habits. Engage as many muscles by hugging the muscles to the bone throughout the entire practice. Instead of going deep, go strong.

Mistake #4: Practicing inconsistently

You know that feeling right after you finish a yoga class? You feel open, relaxed and focused – you can’t wait to come back for another one. But all of us lead busy lives and eventually our work, social life and family responsibilities begin to interfere. When you finally do return to class, you’ve lost what you thought you had gained. Don’t worry!! The mat is always there for you to build your strength and flexibility. The key is being ready. When you are ready to get consistent, your body will gradually open up, strengthen and move further into the poses. It just takes time and patience.

Pro-Tip: Commit to practicing yoga twice a week, even if that occasionally means rolling the mat out in your own basement and sitting in a seated position for meditation. Build a relationship with your mat. It can quickly become a good friend, guide and safe zone.

Mistake #5: Holding your breath

We often see students failing to let their breath lead them through the sequences or even holding it completely, especially during the more advanced poses. Forgetting to breathe consistently is a negative habit that causes anxiety and stress, exactly the opposite effect we seek in yoga.

Pro-Tip: Focus on your slow, deep inhales and exhales throughout the whole yoga class.

Mistake #6: Taking classes that are too advanced

If you’re a beginner to yoga, you really should look into trying a few slow or gentle flow classes first. These offer the opportunity to learn the poses, discover yogic breath and become comfortable within the practice. However, even the more advanced students would benefit from remembering the positive effects of slowing it down once in awhile.

Mistake #7: Failing to disclose medical/physical conditions

When you visit many of our classes at Yoga Fever, you’ll hear your teacher ask if there are any injuries or medical conditions he or she should be aware of. Students often feel embarrassed or too shy to speak up here. Your teachers want to know these issues so they can craft a restorative practice that won’t endanger your body.

Pro-Tip: Yoga is therapeutic. An experienced, intelligent teacher will help you overcome these injuries. Speak up.

How Does a Private Yoga Lesson Work?

October 10, 2016/in Preventing Yoga Injuries, Yoga /by Shannon Austin

What is a private yoga lesson?

A private yoga session is a one-on-one yoga lesson with a skilled and trained Registered Yoga Teacher. During a private yoga class together you can focus on your specific needs. Some like to go the private yoga route to learn the basics as a beginner before they throw themselves into a group setting or are healing an injury back to health. Others may just prefer personalized instruction to destress even though they have been practicing some form of yoga for several years.

If you are a beginner, healing an injury or just prefer one-on-one attention, a private yoga lesson may be a good fit. A group setting may be overwhelming if any of the above applies to you.

What is the cost of a private session?

Pricing for yoga varies for private instruction from city to city and state to state. In the Midwest, rates typically range from $75 – $125 per hour, depending on the teacher’s experience and training. On the East or West Coast, those rates often double or even triple for highly sought after instructors. It’s important to remember that popularity on social media doesn’t always equal teaching expertise. A well-marketed teacher may not necessarily have the knowledge or skills to address your specific needs.

Private yoga sessions are a meaningful investment in your health and wellbeing. Take the time to research your instructor, ensuring they can offer personalized guidance that goes beyond the standard group class experience.

Is a private session right for me?

The decision to book a private yoga session depends on the your unique needs and goals. If you prefer a more personalized setting with a skilled instructor, 1:1 instruction can offer the focus and support you’re looking for. Private yoga sessions are ideal for beginners who want to build confidence before joining group classes or for anyone recovering from injury and seeking yoga as a path to healing, or for those wanting to release stress through guided meditation and restorative practices. These sessions aren’t only gentle and therapeutic; they can also be highly active, helping stabilize and strengthen the muscles around injured or weakened areas for long term resilience.

3 reasons to give yoga a try, despite your age

Classes

Get Help