How can I practice Yoga Asana safely?

Yoga has gotten bad press over the years, allegedly causing physical injury

Like any exercise, injuries can happen. However, there are ways to practice yoga and exercises safely.

Here are some key tips for working within your yoga practice and how to avoid injury

1. SELF AWARENESS. Listen to what is going on in your body! This is something I really emphasise in all of the classes I teach.

I often start an adults or teen yoga class with a 'Check In' Meditation. It helps me to guide to you to literally check in with your body; physically, mentally emotionally and energetically.

This allows you to recognise and acknowledge where you are starting from on that particular day. Are you tired, do you have an injury, are you dealing with something else?

When you know where you are starting from it allows you to choose what would be best for you in your practice. Do you need to take it easier, is there an area of body where you need to take extra care with? Does this asana/pose or exercise feel right?

This is the thing about any yoga practice or exercise - only you know what your body can do. Only you know what your body needs.

But you only know if you pay attention

2. There should be NO PAIN when you practice asana/poses. There is a difference between pain and sensation.

Any sharp or concentrated sensations are a signal to gently back off or adjust.

Aim for gentle, comfortable sensations. The goal is to feel ease and awareness in the body.

3. Find your EDGE. Explore your range gently - only go as far as your body can move without straining or compensating elsewhere. If you're lifting your arms, stop before your shoulders creep up or your lower back begins to arch.

Remember, yoga is a practice - not a performance. There’s no such thing as perfect yoga.

Each time you step onto your mat, you bring a different version of yourself. Some days you might feel strong and open, other days more tired, emotional, or in need of rest - and that’s completely okay.

A pose that felt easy last week might feel out of reach today. That could be because you’re low on energy, on your cycle, feeling stressed, or simply not in the mood - and all of those reasons are valid.

There are days when my entire practice is just cat/cow and child's pose - because in that moment, that’s exactly what my body and mind need.

A safe and meaningful yoga practice always begins with how well you listen to your body. Let your practice meet you where you are.