Nama-Slay Your Yoga Practice
Yoga and Pilates are incredible practices for strength, mobility, and overall wellbeing. But like any physical activity, they can sometimes lead to aches, pains, or even injuries if the body isn’t fully prepared or supported. Below are common concerns I see in yogis and Pilates enthusiasts, along with practical tips to help you prevent issues and feel confident in your practice.
When to Consider Physical Therapy
Pain that lasts more than a week or keeps you from attending class.
Repeated strain in the wrists, shoulders, hips, or back that doesn’t improve with rest.
Difficulty returning to your practice after pregnancy, surgery, or a long break.
Experiencing urinary leakage, pelvic heaviness, or abdominal doming during movement.
Balance feels off or dizziness is triggered during transitions (possible BPPV/vertigo).
Common Concerns & Practical Tips
Wrist & Shoulder Strain
Weight-bearing poses like Downward Dog, Plank, and Arm Balances can overload smaller joints.
Spread weight evenly through your whole hand (press through fingertips, not just the heel of the palm).
Warm up wrists with circles and gentle stretches before class.
Build shoulder strength with basic stability exercises (scapular push-ups, wall slides).
Low Back Pain
Deep folds, twists, and backbends can stress the lumbar spine.
Bend your knees slightly in forward folds to ease pressure on the low back.
Engage core and glutes in backbends to support the spine.
Avoid forcing range. Focus on slow, controlled mobility.
Hip & Knee Pain
Lotus, Pigeon, and deep hip-openers can stress joints if mobility isn’t balanced with strength.
Use props (blocks, bolsters) to support your hips rather than pushing into painful range.
Strengthen glutes and quads outside of class to protect knees.
Keep movement pain-free — discomfort is a sign to adjust, not push harder.
Hamstring Strains
Stretching too aggressively or without proper prep can cause injury.
Warm up dynamically (leg swings, gentle bridges, pedal out your legs) before long holds.
Engage quads when folding forward to protect hamstrings.
Progress gradually! Flexibility comes from consistency, not force.
Balance Challenges
Tree, Warrior III, and other single-leg poses require stability and awareness.
Practice near a wall or chair for support while building balance.
Strengthen calves, hips, and core outside of class.
Train balance daily with simple drills like single-leg stands during everyday tasks.
Vertigo & Dizziness (BPPV)
Rolling on the mat or transitioning quickly can trigger dizziness.
If you feel spinning, stop, breathe, and rest before continuing.
Avoid sudden rolling transitions until evaluated.
A vestibular PT can perform repositioning maneuvers for lasting relief.
Pregnancy & Postpartum Support
Pregnancy and postpartum bring unique challenges such as leakage, pelvic heaviness, or abdominal changes.
Modify deep twists and strong core compression movements.
Use props for extra support in balance poses.
Focus on breath work and gentle pelvic floor activation (rather than high-intensity ab work).
Gradually reintroduce more demanding poses with guidance.
In Summary - Listen To Your Body!
In Summary - Listen To Your Body!
Yoga and Pilates should feel empowering, not discouraging. By listening to your body, using props, and building strength alongside mobility, you can reduce injury risk and get more out of your practice. Remember this is YOUR practice and each day is different. If you’re still experiencing persistent pain, dizziness, or pelvic health concerns, that’s when physical therapy comes in. I’d love to help you move past barriers and get back to the mat feeling your best.
