Practicing yoga varies from person to person to prevent sports injuries

In recent years, yoga has attracted more and more followers with its unique charm, especially women who like to be fit and slim, and practice yoga hard in order to lose weight. However, due to improper training methods or eagerness for quick success, some practitioners developed sports injuries.

According to Shang Weilin, deputy director of the Department of Orthopedics at the First Affiliated Hospital of the People's Liberation Army General Hospital, yoga is a fitness exercise very suitable for women. It can enhance muscle resilience and also have the effect of losing weight. Nowadays, there are many patients in their forties and fifties who develop muscle and ligament strains, and some have waist or joint sprain. Most of them develop problems after practicing yoga for a month or two. The first reason is that some yoga practitioners already have chronic diseases, such as lumbar disc herniation, arthritis, etc. With the increase in the amount of exercise and the increase in the range of movements, coupled with improper methods during practice, the result is that the old disease recurs and worsens; Second, some people are eager for success. In order to achieve the effect of practicing slimming, they often insist on the compliance rate of movements and overtrain, resulting in muscle and ligament strains or lumbar spine and joint sprain.

Director Shang reminded that yoga is a kind of exercise that emphasizes peace and coordination. It focuses on recuperating the body and mind. It is taboo to be impatient and eager for quick success.

First of all, understand your physical condition. He suggested that women who want to practice yoga should have a physical examination before participating in training classes and determine exercise plans and training items based on their physical condition. People with high blood pressure, heart disease and poor blood supply to the brain are advised not to practice yoga. Because yoga movements change greatly, handstands and bow movements can cause blood to flow backwards, which can easily cause accidents due to insufficient blood supply to the heart and brain. Women with herniated lumbar disc, spondylolisthesis, knee arthritis or osteoporosis are not suitable for high-intensity yoga training. These people can choose sports that are more suitable for their physical conditions.

Secondly, the training method should be scientific, moderate intensity, and step-by-step. The purpose of practicing yoga is to cultivate one's character and cultivate profound inner comfort and harmony between body and mind, so it should not be too utilitarian. Many people mistakenly believe that every movement a teacher can do is a standard movement of yoga, and use this as a goal, ignoring their own conditions and striving to achieve the standard. In fact, everyone's physical conditions are different, and the length of practice is also different. Practice should be tailored to the person, from easy to difficult, step by step, and unity should not be forced. Especially for some difficult movements, if the scale is not well grasped, it can easily cause sports injuries. The first to bear the brunt are those tissues with large range of motion and poor stability, such as the lumbar spine, knee joints and ligaments.

Third, in the early stages of yoga practice, it is normal to feel acid, pain and other feelings. If there is long-term hidden pain that persists, especially in the lumbar spine and joints, you should promptly consult a professional coach or go to the hospital for examination. Under the guidance of a doctor, you should adjust through appropriate rest or necessary treatment. You must never carry it hard or practice with pain to avoid causing irreparable damage. (Internship Editor: Wu Jinyu)