Yoga expert urges caution against these 5 asanas: ‘Not worth knee trouble…'

Indian Express

21-06-2025

Yoga, known for its myriad benefits, is considered a safe way to enter the fitness space. From improving metabolism, reducing stress, regulating sleep, and increasing flexibility, practising yoga consistently can shape you into a better person.
Yoga trainer Anadi Sharma said that while most yoga poses are safe, some ask for more care and awareness, especially if you're practicing solo or just starting. Here are 5 poses you should be aware of:
Headstands: They are powerful but demanding. If your neck and shoulders aren't strong and stable yet, you can skip them or build up gradually.
Shoulder stands: Tricky to align properly. Without enough prep, they can stress your neck or compress your spine.
Plow pose: A deep spinal stretch, but one that can easily overdo it for the lower back.
Full lotus: Beautiful, but not worth knee trouble if your hips aren't open. Ease in, or modify.
Wheel pose: This one is like a dramatic backbend—great when you're warm, risky if you're not.
Remember, these yoga asanas aren't 'bad' —they need time, patience, and sometimes the guidance of a good teacher. 'Go slow. Your body will thank you,' he said.
According to Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions, here are a few yoga asanas to get you started as a beginner:
Tadasana is the simplest yoga pose, in which you stand straight. Tada means 'mountain,' so it is also known as the mountain pose. There is no risk associated with practicing it; however, pregnant ladies should avoid this posture since they might lose balance.
'This asana lengthens the spine, opens up the chest, enhances posture, and gently tones the muscles in the thighs, buttocks, and legs. Performing the asana regularly also enhances focus and attentiveness, and alleviates sciatica and flat feet,' he added.
A variation of Tadasana, this basic standing balancing pose creates awareness of body balance in an individual. However, senior citizens and pregnant women should avoid this pose. If you have knee problems, stand with your feet hip-width apart and your knees slightly bent. 'Beginners should stand with their backs against a wall and try to keep their bodies as straight as possible,' he advised.
Also known as 'Raised Hands Pose,' it is a full-body stretch most often done as part of the Sun Salutation sequence. This pose improves posture, strengthens the legs, and provides a full-body stretch.
The Sanskrit word 'kati' means waist, and 'chakra' means wheel; hence, we call it Waist Rotating Pose. However, it is commonly known as Standing Spinal Twist as it involves the movement of the waist. This yoga pose helps tone up the waist, hips, back, neck, and shoulders, making them more flexible. It also aids in managing body weight, is suitable for back stiffness, and proper posture. However, the expert suggested that people with health issues like spinal problems and hernia, along with pregnant women, avoid doing this asana.
Also referred to as the Tree pose, those new to the practice, especially elderly people, should perform this pose with support. It aids in the flexibility of the spine and hips, improves the balance of the legs, and overall stability. It is also suitable for sciatica and back pain.
Akshar said, 'Avoid this pose if you have any injuries to your lower body, hamstrings, and ankles. In case of dizziness or vertigo, please practice with caution,' concluding that it is a great pose for women to practice during pregnancy as it eases pain and helps in a smooth delivery.