瑜伽练习虽然看起来简单，但是还是很多会员在练习中经常受伤。
多关注自己的身体、体会身体的感受。
练习时我经常都说不要用全力，只要用到百分之八十或九十的力量就好了，这样会让身体更加的稳定，而且安全。
不要用全力，甚至是超过自己身体的承受范围，这样是非常危险的。
瑜伽练习，不是一天两天就能达到效果，或收获到益处。
而是坚持不间断的练习，才有好的效果。收获与付出是成正比的。
请享受瑜伽的过程，而不是忍耐任何的不适。
Although yoga is generally considered a relatively safe form of exercise, injuries do occur—usually when participants are too ambitious or yoga instructors fail to give proper modifications. Many times, participants try to force their bodies into positions they are not ready for, or they are inattentive and don’t listen to the messages their bodies (and instructors) give them. It’s a good idea to have a fundamental awareness of the more common injuries associated with yoga practice and what to do to minimize risk.
尽管瑜伽被普遍认为是相对安全的健身形式，受伤却时常发生——原因在于练习者太过自负或者由于瑜伽老师没有采取恰当的姿势调整。更有练习者强迫自己的身体做到他们还没准备好的体式，或者他们没有仔细聆听身体（还有导师）发出的信息。最好的办法是，尽可能关注与瑜伽相关的伤害，并注意将风险减小到最低。
Common Yoga Injuries
Muscles. A strain occurs when muscle tissue stretches or tears. When a muscle is powerfully contracted or stretched too far, the strain is acute. Chronic strains result from excess use over time. A pulled hamstring is a common muscle strain seen in yoga class. This occurs particularly where the hamstring attaches to the sitting bones, and is a result of overstretching in seated forward-bending poses.
Other common muscle strains involve the hip flexors (caused by deep lunges), the neck (brought on by yoga poses such as plow or unsupported shoulder stand) and the low back (from overflexing the lumbar area in seated or standing forward bends).
普遍的瑜伽损伤
肌肉。肌肉拉伤发生在肌肉组织在拉伸或撕扯时。如果肌肉被用力收缩或伸展，这种拉伤属于急性拉伤。慢性拉伤由于肌肉过度使用造成。腘绳肌的拉伤是瑜伽中的常见损伤，尤其发生在腘绳肌与坐骨联结处，也可由于坐立前屈体式中的过度拉伸。
Tendons and Bursae. Tendonitis and bursitis are common overuse injuries. Tendonitis is inflammation or irritation of a tendon (American College of Rheumatology 2003). Tendons are the thick fibrous cords that attach muscle to bone. They transmit the power generated by a muscle contraction to move a bone. Bursitis is inflammation or irritation of a bursa. Bursae are small sacs located between moving structures such as bones, muscles, skin and tendons. The bursae act as cushioning to allow smooth gliding between these structures. Yoga poses such as downward-facing dog, four-limbed staff pose (the “yoga push-up”) and side plank can place a lot of stress on bursae in the shoulders, elbows and wrists. Spending long periods of time in these postures before developing adequate strength can cause bursitis or tendonitis around the shoulder or elbow joints, exacerbate carpal tunnel syndrome (chronic injury of the median nerve) or produce wrist strain.
肌腱和滑囊。肌腱炎和滑囊炎是常见的过度使用损伤。肌腱炎是肌腱的炎症。肌腱是附着肌肉和骨上的厚纤维带。肌腱传递肌肉收缩产生的力，用于骨的运动。滑囊炎是滑囊的炎症。滑囊是较小的囊状物，位于活动的结构间，如骨骼，肌肉，皮肤和肌腱。滑囊起缓冲作用，以保证两个结构的通畅滑动。瑜伽体式如下犬式，四肢支撑式和侧板式在肩，肘和腕的滑囊处产生极大压力。如果缺乏足够的力量却长时间练习这些体式，会引起肩关节或肘关节的滑囊炎或肌腱炎，剧烈腕管综合征（正中神经的慢性损伤）或产生手腕劳损。
Ligaments and Cartilage. Participants who hyperextend their knees or elbows place additional stress on stabilizing ligaments and tendons, potentially causing inflammation of joint structures. Hyperextension of the knees is a common mistake in straight-leg poses like triangle or seated forward bend, whereas elbow hyperextension frequently occurs in upward-facing dog, plank pose with straight arms and downward-facing dog. Yoga instructors or students who try to force their feet onto their thighs for lotus before the hips are adequately flexible may tear or pinch the meniscus (cartilage disks between the tibia and femur) or damage ligaments. A participant who presses down too aggressively in downward-facing dog risks tearing shoulder cartilage.
韧带和软骨。膝盖或肘超伸会在稳定的韧带和肌腱处产生额外压力，可能引起关节的发炎。膝盖超伸是直腿体式中的常见错误，比如三角式，坐立前屈；肘超伸更多发生在上犬式，直臂板式和下犬式中。瑜伽导师或学员如果臀部还不够灵活，做莲花坐时强迫把脚放在大腿上可能撕裂或挤压半月板（胫骨和股骨间的软骨）或损坏韧带。下犬式如果太过于下压也增加肩软骨撕裂的风险。
Spinal Disks. Yoga injuries such as herniated intervertebral disks, fractures and degenerative disk disease are some of the more serious yoga injuries. Plow, shoulder stand and seated or standing forward bends concentrate compression forces on the spine, which can lead to injury. Undertrained or overzealous yoga instructors who try to push students too deeply into these postures may endanger their participants’ safety. It is not only inflexible students who are at risk. Hypermobile students can also get injured, because their looser ligaments make their joints more unstable.
脊椎。椎间盘突出，骨折和椎间盘退变属于严重瑜伽损伤。犁式，肩倒立和坐立或站立前屈集中脊柱的压缩，导致损伤。素质不高或者过于热心的瑜伽老师如果强迫学员将体式做到位可能威胁到练习者的安全。不灵活并非高风险的单纯原因。过度灵活的学员也会受伤，原因在于，他们松动的韧带使得其关节更不稳固。
