The Three Most Common Yoga Injuries and How to Avoid Them

Yoga, or more specifically a regular yoga asana practice, is an incredible way to become stronger and healthier, both physically and mentally.

However, moving your body in ways that are quite different from everyday activities can sometimes lead to discomfort—or worse, injury—if you’re not mindful. You may notice muscles you’ve never felt before during a class, but that’s part of the journey!

With the right awareness, props, and guidance, you can minimise your risk of injury and enjoy your practice fully. In this post, we’ll explore the three most common yoga injuries and offer simple tips to prevent them, as well as some advice on making your practice safer and more sustainable.

Common Yoga Injuries and Prevention Tips

Lower Back Strain

Lower back strain often occurs due to poor alignment in poses such as Downward Dog, Forward Fold, or backbends. Overarching the spine or neglecting core engagement can put excessive pressure on the lower back. To prevent this, focus on maintaining a neutral spine and engaging your core muscles. In forward folds, don’t be afraid to keep a slight bend in your knees to protect your back—there’s no need to force yourself into a straight-legged position.

Wrist Strain

Wrist strain is another frequent issue, particularly in weight-bearing poses like Plank, Downward Dog, or Chaturanga. Misalignment or weak wrist support can lead to discomfort or injury. To avoid this, spread your fingers wide and press evenly into your palms to distribute weight properly. You can also modify poses by placing your weight on fists or forearms if your wrists feel strained.

Knee Injuries

Knee injuries usually result from misalignment or hyperextension in poses like Warrior I, Warrior II, or lunges. When the knee extends beyond the toes or twists unnaturally, it can lead to strain. To prevent knee issues, always ensure your knee stays aligned with your toes and doesn’t collapse inward. Avoid locking the joint, and use props or adjust your stance if necessary to keep the knee safe.

Props and Modifications: Your Best Friends

One of the best ways to ensure a safe and effective yoga practice is by using props and modifications. I always encourage my students to embrace props—they’re not a sign of weakness but rather a tool for wisdom and progress. The students who use props often have a deeper understanding of their practice than those trying to force their bodies into uncomfortable or unsafe positions.

If you’re looking to invest in props, I recommend starting with two yoga blocks and a yoga strap. Blocks can provide support in forward or lateral folds, while a strap is invaluable for poses requiring flexibility you’re still building. For example, if you’re working on a seated forward fold but can’t quite reach your feet, a strap can bridge the gap and prevent unnecessary strain. (If you’re unsure where to find quality props, check out my online store for suggestions!)

Choosing the Right Teacher

Practicing with an experienced yoga teacher is another key to avoiding injuries. While all yoga instructors are trained in basic anatomy and alignment, newer teachers may still be developing their ability to spot misalignments in students. If your teacher is relatively new, be mindful of your own body and use props proactively. This isn’t to say you should avoid new instructors— on the contrary! They can bring fresh energy and creativity to their classes. However, you may need to take extra care to ensure you’re practicing safely.

On the other hand, more seasoned instructors are often better equipped to identify when you need extra support or modifications. They can help correct your alignment and offer adjustments to keep you safe. Regardless of who’s teaching the class, always listen to your body and don’t hesitate to ask for help if something feels off.

Warming Up and Resting

Most yoga sequences include a built-in warm-up, but it’s crucial to ensure your body is prepared before diving into deeper poses. Warming up increases blood flow and reduces the risk of injury, so don’t skip it!

Similarly, don’t underestimate the importance of rest. While regular practice is fantastic, your body also needs time to recover. After two or three consecutive days of practice, consider taking a rest day to allow your muscles to repair and grow stronger.

Above all, the most important thing in any yoga practice is to listen to your body. If something doesn’t feel right, stop and either skip the pose or ask your teacher for a modification. Remember, this is your body, and no one knows it better than you do. Trust your instincts and honour what you feel—you’re your own best guide.

Yoga is a lifelong journey of exploration and growth. By practicing with intention, using props, and working with the right guidance, you can make your yoga practice safe, sustainable, and deeply rewarding.

Happy practicing!