The Most Common Yoga Injuries And How To Avoid Them

 

Yoga is often celebrated for its physical, mental and emotional benefits. But like any physical activity, yoga is not risk free. Although low impact, poor practice or pushing too hard can lead to strain or injury. Knowing the most common yoga injuries, their causes and how to avoid them is key to a safe and sustainable practice.

Let’s get to it and keep your body protected while enjoying all the perks of yoga.

 

What Are The Most Common Injuries?

Injuries in yoga occur from overuse, misalignment or moving into poses the body isn’t ready for. Awareness and proper technique are key to preventing these common injuries.

Wrist Injuries

The wrists are particularly vulnerable in weight bearing poses like Downward-Facing Dog, Plank and Crow. Placing too much pressure on this small joint - especially without distributing the weight evenly - can lead to sprains, strains or chronic pain. Wrist injuries can take time to heal and will affect your daily activities beyond the mat.

Lower Back Injuries

One of the most common yoga complaints is lower back pain. Overarching in backbends, poor core engagement or misaligned forward folds can compress the lumbar spine. This can lead to muscle strain or even disc irritation over time. Proper posture and core strength is key to protecting this area.

Hamstring Injuries

Forward folds especially when forced can overstretch the hamstrings. Tears or microtears in these muscles often occur when we bounce into a stretch or ignore the discomfort. Injuries in this area can be slow to heal and will impact flexibility.

Shoulder Injuries

The shoulders are at risk in poses that involve weight bearing or extreme rotation like Chaturanga, Shoulder Stand or even simple arm balances. Repeating these movements without awareness can lead to impingement or rotator cuff strain. Strength and control through the shoulders is essential.

Knee Injuries

Knees are sensitive joints that can easily get injured through twisting, misalignment or forced flexibility in poses like Lotus or Hero’s Pose. Because the knee has limited rotation, alignment in the hip and ankle must be correct to avoid stress and strain on this joint.

Source: feelrecovery.com

 

What Causes Yoga Injuries?

Injuries don’t happen from one single pose - they build up over time from bad habits or over exertion. Knowing what causes injury will help you adjust your practice to be safer and more fun.

Overuse

Repetitive strain from daily or intense yoga practice without rest can fatigue muscles and ligaments and increase the risk of injury. The body needs time to recover and adapt.

One way to prevent injury from overuse is to invest in quality tools and equipment that support your practice. Our Rest and Digest Jute & Natural Rubber Yoga Mat is designed for exactly this. Made from eco-friendly jute and biodegradable rubber, it’s a naturally grippy, non-slip surface that keeps you stable through long or tough sessions. Lightweight and durable, it gives you safe footing and reduces the risk of slipping or overstretching.

Incorrect Alignment

Misaligning the body, especially in foundational poses, can put stress on joints and muscles. Without proper instruction, even simple poses can become harmful over time.

Pushing Beyond Limits

Yoga isn’t about doing the most advanced pose - it’s about listening to your body. Ignoring your physical boundaries to get a deeper stretch or more complex shape can lead to tears, sprains or worse. Progress should always be gradual and mindful.

No Proper Warm-Up

Diving into deep stretches or intense sequences without warming up the body can shock the muscles and joints. Lack of gentle mobilisation and dynamic stretching can lead to sudden strains or pulled muscles. Always start your practice with warm-up poses to ease the body into movement.

 

How To Prevent Yoga Injuries?

A safe yoga practice doesn’t require perfection - it just requires awareness, intention and the right tools.

Listen To Your Body

No one knows your body better than you. Pay attention to pain, fatigue or discomfort. These are your body’s way of asking for rest or adjustment. Honour them and you’ll have a long term injury free practice.

Practice Proper Alignment

Whether you’re new or experienced, focusing on alignment protects your joints and ensures balanced muscle engagement. Worth revisiting basic postures with a certified instructor to reinforce good form.

Take Breaks And Modify Poses

There’s no shame in resting or using an easier version of a pose. In fact modifying a pose to suit your current level is a smart way to build strength and avoid strain.

Warm Up And Cool Down

Start each practice with gentle movements like Cat-Cow, dynamic lunges or Sun Salutations to get the body moving. Cool down with slow, restorative poses to release tension and prevent post-practice stiffness.

Use Props And Support

Props can transform your yoga experience by making poses safer and more accessible. Our Rest and Digest Cork yoga blocks - found here: https://restanddigest.com.au/products/yoga-block gives solid support and helps you maintain good alignment in seated and standing poses. Its dense yet soft texture allows you to go deeper without overstretching.

Pair it with our Rest and Digest Extra Long Yoga Stretch Strap, (click here for our product page) to deepen stretches gradually and maintain correct alignment, especially if you’re working on flexibility. With a secure D-ring and 3-metre length, this cotton strap is perfect for all body types.

For those committed to a regular at-home practice, the Rest and Digest Yoga Bundle has everything you need: the Jute & Rubber Mat, a pair of Cork Blocks, and the Extra Long Stretch Strap. This complete set has got you covered for comfort, safety and progress in every session. If you are looking for advice on which yoga mat is best for you - see our blog post for more information.

 

What To Do If You Get A Yoga Injury?

Despite your best efforts, injuries can still happen. How you respond can make a big difference in recovery time and long term outcome.

Stop And Seek Medical Attention

If you feel sharp pain, hear a pop or see swelling, stop your practice immediately. Seek medical attention to find out the extent of the injury. Continuing to practice can make it worse.

Rest And Modify Your Practice

Once cleared to go back to yoga, give yourself time to rest and modify poses that previously irritated the injury. Focus on low impact, restorative yoga styles and use props for support. Your body will guide your pace.

Consult With A Yoga Instructor Or Physiotherapist

Working one on one with a certified instructor or physio can help you rebuild strength, restore movement and avoid re-injury. They can give you targeted exercises and safe progressions for your needs.

 

 

Be Mindful, Be Safe

Yoga is a powerful practice that can bring balance, strength and calm into your life - but only when practiced with care and intention. Injuries often come from inattention, over ambition or poor technique but are largely preventable with the right mindset and tools.

At Rest and Digest we’re committed to supporting your wellness journey with sustainable, high quality yoga essentials that honour your body and your practice. From our grippy yoga mat to our cork blocks and extra long stretch strap, every product is designed to help you move safely, comfortably and confidently.

Let your yoga journey be one of longevity, awareness and gentle transformation - one mindful movement at a time.