Yoga — Contraindications & Safety

Most yoga injuries are overuse or overstretch injuries to the hamstrings, wrists, shoulders, knees, neck, and lower back, usually from forcing range or holding poor alignment. Apply the non-forcing principle: work to mild tension, never sharp pain (do-not-stretch-precautions).

Specific cautions:

• Neck/cervical spine. Loaded inversions (headstand, shoulderstand) place high compressive and shear load on the cervical spine and are not advised for beginners, those with neck issues, or unsupervised practice.
• Spine. Deep flexion under load and aggressive twists can stress intervertebral discs; keep safe spinal positions (spine-positioning).
• Wrists. Weight-bearing postures (plank, chaturanga, downward dog) load the wrists; modify for wrist pain or carpal issues.
• Blood pressure / glaucoma. Inversions and prolonged breath retention can raise intraocular and arterial pressure — caution with uncontrolled hypertension (hypertension) and glaucoma. Avoid breath-holding strain (breathing-valsalva).
• Pregnancy. Avoid deep twists, prone postures, long supine holds (later trimesters), and intense heated classes; use prenatal-modified practice (prenatal).
• Hypermobility. Hypermobile individuals should emphasize stability/strength over more range.

• Common injury sites: hamstrings, wrists, shoulders, neck, knees, low back.
• Loaded inversions risky for cervical spine and uncontrolled hypertension/glaucoma.
• Avoid forcing range and breath-holding strain (Valsalva).
• Prenatal and hypermobile practitioners need modified practice.

• do-not-stretch-precautions — general over-stretch cautions.
• spine-positioning — spinal safety.
• breathing-valsalva — avoid breath-holding strain.
• prenatal / hypertension — population modifications.