Wake up to yoga but try difficult asanas only under proper guidance, say experts

LUCKNOW: Whether you have been introduced to yoga recently or practised it and took a break and now plan to resume it, you must perform difficult asanas only under proper guidance as it may cause physical injuries, said experts while talking to TOI on the eve of the International Yoga Day celebrations.

They warn that trying difficult postures without the required information and supervision might damage muscles, ligaments, or joints, raising the possibility of sprains, strains, or even more serious injuries.
According to faculty at orthopaedic department of KGMU, Prof Shah Waliullah, “Many individuals misunderstand the physical demands of some positions and try to push their bodies to the limit. Muscle strains, ligament sprains, and even more serious injuries like fractures or dislocations may come from this.”
“Every year, we see three to four such patients who suffer injuries while doing difficult asanas in the later fortnight of June. Most of these people look for yoga regime to fight obesity, back pain and knee or radiating leg pain on the internet or TV and do them incorrectly,” he added.
Yoga expert Pranjali Singh, emphasises on the need for appropriate training to prevent injuries.
Yoga is not a practice that can be applied universally because every person’s body is unique, and has its own capacity. A knowledgeable teacher can teach proper alignment, assist understanding the body’s demands, and offer adaptations that are suitable for individuals, she said.
For fresh yoga enthusiasts, Singh recommends starting with beginner-level light asanas and mudras that focus on building a strong foundation and gradually advancing to more challenging poses as strength and flexibility improves.
Head of Lucknow University’s Yogic Science department, Amarjeet Yadav said, “Even experienced practitioners who have taken a break from yoga are advised to reintroduce themselves to the practice under the guidance of an instructor.
“They should start from easy asanas like Sukhasan, Tadasan, Nakasana, Shavasana, as their body is not ready for difficult ones like Sirsasana.”
Neurologist at KGMU, who is pursuing study on the effect of yoga on migraine, Prof Ravi Uniyal said instructors also play a vital role in teaching breathing techniques, mindfulness, and meditation, which are integral parts of a holistic yoga practice. Their expertise ensures that practitioners receive comprehensive instruction that nurtures both the body and the mind.