Ep 71: Injury Prevention in Yoga: What We Can (and Can’t) Control

Injury prevention in yoga is often oversimplified into absolutes. It's either "yoga heals everything" or "if you get hurt, you did it wrong." But the truth is far more nuanced. While we can and must take steps to minimize risks, true injury prevention has inherent limitations because movement is never fully predictable. 

Students come to class with unique bodies, histories, and habits that influence their practice in ways no teacher can entirely foresee.

In this episode, we'll cover: 

1. The controllable factors (how you can reduce risk)
2. The uncontrollable variables (why injuries still happen), and
3. A realistic approach to balancing safety and autonomy in yoga

Transcript

Monica: 0:00

Let's tie this whole conversation about alignment together. In order to do that, we need to talk about preventing injuries. I am dedicating this episode to this one subject because I have a lot to say. Injury prevention in yoga is often oversimplified into absolutes. Either yoga heals everything or. Or if you get hurt, you did it wrong, but the truth is far more nuanced while we can and must take steps to minimize risks. True injury prevention has inherent limitations because movement is never fully predictable. Students arrive with unique bodies, histories, and habits that influence their practice in ways no teacher can entirely foresee. Let's talk about the controllable factors, how you can reduce risk, the uncontrollable variables, why injury still happen, and a realistic approach to balancing safety and autonomy in yoga. Welcome to the Essential Conversations for Yoga Teachers Podcast with me. I'm Monica Bright and I've been teaching yoga and running my yoga business for over a decade. This is the podcast for you. If you are a yoga teacher, you're looking for support. You love to be in conversation, and you're a lifelong student. In this podcast, I'll share with you. My life as a yoga teacher, the lessons I've learned, my process for building my business and helpful ideas, tools, strategies and systems I use and you can use so that your business thrives. We'll cover a diverse range of topics that will help you, whether you're just starting out or you've got years under your belt and you wanna dive deep and set yourself up for success. I am so glad you're here. Listen, I don't take myself too seriously, so expect to hear some laughs along the way. Now let's do this together. Oh, welcome back to the podcast. I'm Monica, and I am always so glad you are here. You know, I love having conversations around anatomy, pain, injuries, the nervous system, and how these affect your sequencing. Over the years and throughout my continuing education, I found that these different conversations were not being tied together. The more I got injured, the more I got really curious about them, the reasons why I kept getting injured and how to resolve this problem I was experiencing. In the previous episodes, we discussed keeping students safe in our classes and questioning. Correct alignment and if our definition of correct alignment is safe for all students questioning, this was the inspiration for these episodes on what we teach students about alignment. Has your teaching on alignment evolved since your initial yoga teacher training? I know mine has a ton. Initially, we were taught to teach alignment as a set of fixed cues, certain posture requirements that were considered correct for a particular pose and for all bodies. However, the more we learn about movement, science, biomechanics, and inclusivity, we tend to incorporate an understanding of. Functional movement, individual variation and nervous system safety over rigid alignment cues. In this episode, I'm gonna focus on injury prevention. In yoga, One of the most common questions I hear, whether from fellow yoga teachers or curious students is how do we prevent injuries in yoga? The honest answer is that we can't completely prevent injuries, and that's okay. Injuries are complex. They don't just happen because someone did pose wrong. They can result from stress, fatigue, repetitive strain, nervous system sensitivity, or old injuries that we don't even know about. Some students walk into class with pain that they don't disclose. Others have movement patterns shaped by decades of sports sitting. Trauma or surgeries. But here's the good news. While we can't eliminate all risk, we can reduce it. We can teach with intention, offer smart options, and guide students in learning how to listen to their own bodies. Let's explore what we can and can't control when it comes to injury prevention in yoga and how to teach safer, more empowering classes in the process. First, what we cannot. Control is a student's movement history. We don't know how their body has been used or misused over time, old injuries, sedentary habits or athletic wear and tear all shape. How someone moves today, we can't control what students don't share. Some students won't tell us that they're in pain. They might feel shy, unsure if it matters, or even unaware that something they're doing is risky for their body. We also can't control the nervous system's role in pain. Not all pain is a result of injury. Sometimes it is the nervous system sending a signal of stress, fear, or overload. A pose might be physically safe, but still trigger discomfort because the body doesn't feel safe. We can't control students' movements outside the studio. We only see our students for a tiny portion of their week. We can't account for how they move or don't move the rest of the time. And we can't control the myth of perfect alignment. It's time to let go of the idea that there's one correct way to do a pose that guarantees safety. Research shows that injuries can be more about repetitive strain and overuse, not one bad movement of misalignment. So why do injuries still happen? There are some uncontrollable factors that we have to be mindful of. Like I mentioned before, hidden movement histories play a huge role. A student's desk job, old tennis injury, or even a favorite sleep position can impact their yoga practice. For example, a tight or shortened pec from forward rounding shoulders or sleeping in fetal position might contribute to limited overhead reach, thus causing uncomfortable sensations in the shoulders in. Let's say upward facing dog. The truth is you can't undo decades of habits in one class. Ego overrides awareness. Some students force poses because they used to do them, or they ignore pain cues to keep up with the class, and they might even skip rest days when their bodies really need them. You can't control this. Unfortunately, no cue can override a student's mindset. The third is a student's genetic and structural vulnerability have you ever heard of femoral acetabular impingement? That's a necessary injury or condition that you should be well aware of. We've talked about in episode 69, why Aly Cues don't work for everyone, where we discuss skeletal variations in students. So if you haven't listened to it, go listen after this episode. There's also connective tissue disorders like EDS, which increase dislocation risk because of extreme flexibility in joints. EDS is ER's Danlos syndrome, And it's a group of inherited connective tissue disorders caused by defects in collagen, which is the body's glue. Key issues of EDS include hypermobility as the joints move far beyond normal range, and often lead to frequent dislocations and subluxations, fragile skin and tissue. Chronic pain and fatigue, and it also includes different subtypes from very common hypermobility issues to more severe skin issues. And although it's rare, it could be life threatening. My daughter has a friend with EDS and it's been very eyeopening to watch her navigate it over the years. There's also spinal deviations that can make poses look or feel uncomfortable for students. Their anatomy isn't negotiable. It's what it is, and you have to work with it. And finally, the myth of one size fits all. Yoga. Again, we talked about this in episode 68, the problem with rigid alignment cues, a sequence that energizes one student may destabilize another. For example, vinyasa flows with repetitive ANGs, might affect rotator cuff tendons, The long holds in yin style yoga can overstress hypermobile ligaments. When ligaments are overly stretched, they cannot return to their original length, and that leads to joint instability. The truth is, there is no class that is universally safe for every single student. In it. The student needs to take their history, their movement, and their injury history into consideration and choose classes and movements that support their bodies, but we don't teach them that, and that is part of the problem I. So what can you do? How can you take on a more realistic approach with your teaching? First, educate on functional alignment instead of aesthetics. Many yoga injuries stem from students trying to mimic ideal shapes rather than working with their individual anatomy. For example, in downward facing dog, forcing straight legs is not accessible for all students or an upward facing dog. Some students don't have enough ankle range of motion to rest the tops of their feet on their mat In Lotus Pose externally, rotating the hips and knee joints beyond their natural range can put stress on tendons and ligaments that they may not be prepared for, but we have to teach them this. Teach alignment based on joint mechanics, not appearances. Think about how joints move and how ranges are different from student to student. I. Next offer, progressive, not just modified options. Modifications often imply a pose is being watered down, when in reality they should be foundational strength builders. For example, instead of skipping Chaturanga, you could teach. Eccentric pushups. Lowering slowly to build rotator cuff resilience before wheel pose. Teach shoulder mobility drills. Try to frame what might seem like a modification as strength or mobility progressions as opposed to regressions. Okay. Third, try to add in strengthening as well as stretching. The emphasis on flexibility in yoga has led to destabilized joints. Common issues include hypermobile, shoulders and poses like downward facing dog. where students collapse into their shoulders because we cue them to press their chest towards the mat. Or towards their thighs. You can solve this by integrating more stability work. One example I love to practice is scapular pushups, And I teach this in a number of orientations so that students get comfortable and more aware of the movement before having to execute scapular protraction in arm balances like repose. Another example is teaching isometric holds in warrior poses to help build strength and endurance, slowing the class down and actually giving students. Time to be an pose has so many benefits for their body and their nervous systems too. Here's another idea. Start to study and teach pain literacy to your students. Many students believe pain is a sign of progress, Help them to understand the difference between good discomfort, mild sensation, from muscles engaging, like from holding longer chair poses Versus bad pain, which is sharp pinching or radiating sensations like a sharp pain down the back of the leg, or numbness that radiates down the arm. Help them discern between the two and normalize opting out of poses that don't feel right. Here's an example of language I use in class. Notice the sensations you're feeling. Ask yourself if this feels like pain, like you need to get out right now, or if what you're feeling feels different, new or not something you've experienced before. Now check in with your breath. Can you breathe easily? If not, back out a little bit. When you use that kind of language, students start to hear you a little bit more and they become a bit more aware of their own bodies, and you're giving them permission to back out of a shape if they need to. Finally think about asking students questions about themselves before class begins. Kind of like a pre-class screening without diagnosing, but just to get a better understanding of the types of students you are working with. You could simply ask, do you have any current or past injuries? Is there anything I should know about before we start? Their answers could reveal recent surgeries. Chronic conditions like arthritis or areas of sensitivity. If they say something like, I've had low back pain for a few months now, that can give you an idea of what you might and might not want to offer in your class. These conversations can be informal, but also intentional because you can get loads of information here. While we can't control everything, we can do a lot to create safer and smarter movement experiences. We can prioritize body awareness over perfection by guiding students to tune into how poses feel. You could say, Notice how this pose feels in your body, not what it looks like, and adjust anything that doesn't feel quite right. Think about ways to teach strength and stability alongside flexibility. Injuries often occur when students overstretch or rely too heavily on passive flexibility. Building strength provides the joint support and control they need to move more safely. You do this by teaching them to engage muscles during stretches, offer strength building options, and teach active range of motion of their joints, not just at in range. Be sure to normalize props, variations, and choice. Show them that modifications aren't less than their empowering options. Be intentional about creating a class culture where exploration is encouraged and personalization is expected. Introduce poses that aren't often taught with props, with prop usage. Say, let's explore this pose using a block for support, and notice the difference in your body. You could ask, do you feel like you engage more or less with the block? Okay. Remember to let go of fear-based queuing. Outdated instructions, like never let your knee go past your toes Or keep your spine perfectly straight can create fear, tension, and rigid thinking. Plus, they're not correct. Your knee naturally moves past your ankle, your spine has a natural curvature to it. Instead, supports students with cues that promote trust in their own experience, like let your body move in a way that feels steady and supported, or. Explore different angles in your body and notice what feels better or more supportive for you. It's important to encourage rest and recovery. Injuries often come from doing too much, too fast without enough rest. Create space in your classes for downregulation, stillness, and maybe even depressed. Remind students that yoga doesn't always have to be intense to be beneficial. Restorative yoga. Slow flows and breath based movement are powerful Tools for longevity and healing days off are just as important as class students' Bodies need time for recovery. finally, help support nervous system safety. When the nervous system feels safe, the body can move more freely and with less tension. When it feels stressed, muscles tighten. Your breath shortens and the risk of injury increases. Think about creating nervous system friendly classes by slowing transitions, focusing on breath awareness, offering grounded practices and reducing the pressure to achieve something in a pose. I also have to add that injury prevention isn't solely your job. It's a shared process between you and your students. As teachers, we offer education variations and encouragement As students, they bring self-awareness, communication. And choice. We have to work together in order to facilitate an environment where students feel heard and supported and you as the teacher feel like you can confidently work with your students. The goal in yoga shouldn't be about perfection. Instead, it should be more about curiosity and adaptability. To sum all of this up, think about injuries in yoga in these ways. shift your thinking from prevention to risk reduction. Admit that injuries will happen, but working towards minimizing their severity and frequency. Empower students to self-advocate, teach about red flags, whether it's about pain, education, alignment, or cautioning regarding past injuries and movement. Normalize leaving class early if something feels wrong, and resist the urge to let your ego take control and think it's about you. Make sure to continue your education. I can't stress how important this is. Studying applied anatomy, like how scoliosis affects twists. Learn trauma informed cues to avoid triggering language and understand nervous system regulation so that you know how to apply this knowledge in your classes. Not all injuries are failures. Some reveal needed changes like a hamstring strain prompts a student to one, be cautious, address muscle imbalances, and incorporate more strength work. I. We may never be able to guarantee an injury free class, and that's okay. Yoga isn't about avoiding all risk, it's about learning, adapting, and supporting students' bodies in a long-term and sustainable way. So let's shift the conversation from this is the only safe way to do the pose, to take time to explore what's safe, strong, and supportive for your body. When we do this, we empower students to build trust in themselves and create a yoga practice that lasts a lifetime. If you want a deeper understanding of anatomy and how it might change the way you teach, you're in the right place. I know it might feel overwhelming at the start, but there are ways to make understanding anatomy a little less complex. I teach it as it relates to teaching yoga, so you aren't learning random bones and muscles, but understanding how these parts of the body are incorporated. Into the yoga practice. I believe with all my heart that yoga teachers are movement educators, and we must understand the human body and its movements in order to be effective in our teaching. It's so important for us to have this conversation, and sometimes teaching can feel lonely, which is another reason why I started this podcast. So you'd have a place to go to ask questions and get answers. If you haven't already download the ebook sequencing for different injuries. The link is in the show notes and I promise you it will help to form a foundation for teaching students with injuries and aging bodies. The information will also help you understand how to accommodate students of. Different abilities and it'll be a great resource for you to return to again and again. When you download the ebook, you'll be joining my newsletter, that's just for yoga teachers, and I've got more exciting teachings coming soon, so I wanna tell you all about them. The link is in the show notes below, and I would love for you to join it so we can always stay connected. You know that my goal for you is to love the yoga teaching life. If you love this episode, let me know. I've added a link in the show notes for you to send me a quick text message about your thoughts on this episode. I won't know your phone number. It's just a neat addition to the platform I use that allows for this new and super easy way for you to communicate with me. Once you click on it, it will take you to your messages, but don't delete the code. That's how your message will get to me, and I would love to know your thoughts. 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