Here’s How To Prevent Injury When Practicing Vinyasa Yoga

by Jatinder Singh
Yoga Injuries

Yoga Injuries – The Vinyasa style of yoga includes combining different body postures while transitioning from one yoga asana to the next with your breath. The best part about practicing Vinyasa yoga poses is no two classes are the same. The variety in every class helps you develop not just a more balanced body it also prevents repetitive motion which can lead to an injury.

With that said, read further to know more about this style of yoga.

Vinyasa Yoga Characteristics

Given below are some great characteristics of Vinyasa yoga practice.

  • Vinyasa yoga connects one yoga asana with another using your breath. You can think of it as linking different body postures. It is a reason why Vinyasa is also known as Vinyasa flow yoga.
  • Transitions in Vinyasa yoga help you connect one yoga asana to the next. It is the in-between part. However, the stage of transition is not a yoga asana and you should practice transitioning from one vinyasa yoga asana to the next.
  • Vinyasa style of yoga is synonymous with your body movement. Moving in and out from yoga asanas is important for you to reap the full benefits of this yoga practice. However, even in stillness Vinyasa yoga is represented by your breath and heartbeat.
  • One breathing technique you learn during the best yoga training course especially when practicing Vinyasa yoga is Ujjayi breath. This technique includes breathing in and out your nostril in a rhythmic pattern.
  • Regular practice of Vinyasa yoga causes your body to generate heat that you might not feel when practicing other yoga styles. In other words, Vinyasa yoga style works on your cardiovascular health.

With that said, every type of exercise carries with itself a certain level of risk. Even in yoga if you practice a yoga asana without the right body alignment it will cause an injury. However, you can avoid these injuries by following a few simple tips.

Yoga Tips To Avoid Injuries With Vinyasa Yoga Practice

With a little mindfulness, you can avoid Yoga Injuries when practicing Vinyasa yoga. Given below are the most common injuries you might suffer while learning this style of yoga. You will also come to know how to avoid these Yoga Injuries in the first place.

1. Lower Back Crunching

Whether you are practicing a backbend or other vinyasa yoga flow poses, doing so without properly aligning the lower back is an invitation to disaster. In each Vinyasa yoga pose, you have to visualize a longer lower back.

What this does not mean is tucking in the tailbone by squeezing your buttocks during the practice. You have to visualize the tailbone elongating towards the heels and belly button. Engage your lower abdominal muscles to provide support to your lower back.

At the same time, you should strengthen the group of muscles supporting your pelvis. Strengthening your pelvic muscles you are also improving the urinary and adrenal functions of your body.

2. Wrist Strain

Do you ever feel like your wrists are screaming for rest during the Downward Facing Dog pose? If you feel discomfort in your wrists when practicing yoga poses supported by hands it is time to rethink about how you practice.

To avoid straining your wrists during yoga practice, place your hands directly under the shoulders and fingers pointed towards the front of the yoga mat. Make sure to check the weight distribution on your hands.

Do not leave any space for air to pass between your fingers when doing a yoga asana requiring the support of your hands. This will distribute the weight across your palm and fingers instead of placing all the pressure on your wrists.


Whether you are practicing the Plank or any other vinyasa yoga poses make sure to practice right body alignment. You can avoid the most common injuries associated with Vinyasa yoga practice by following the precautions mentioned above. These would help you stay clear of any other yoga-related injury.

Also Read: What Is Ashtanga Yoga

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