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Who should practice yoga and for whom it is not recommended? Answering this question can help you choose the right asanas and avoid the risk of injury. Check which ailments and diseases are an indication for practicing yoga, and which require more caution or completely giving up this form of exercise.

Althoughyogais one of the safest forms of activity, it does not mean that there are nocontraindicationsto engage in it. Certain diseases of the spine, pregnancy and menstruation require consultation with an experienced yoga instructor who will explain which positions are recommended and which should be avoided in the case of given ailments. Fortunately, it is only in exceptional cases that asana practice is completely inadvisable - this applies to people who have problems with balance and suffer from advanced osteoporosis. In any other case, this type of exercise is recommended, especially for unfit, stressed people, suffering from hypertension or indigestion.

See the most common indications and contraindications for practicing yoga.

Recommendations for practicing yoga

1. Little traffic every day

Yoga is a good form of exercise for people who want to start regular physical activity. Performing asanas allows you to gain awareness of the body, learn about its capabilities and limitations, which makes it an ideal base for practicing other sports. Thanks to yoga, you will build muscle strength in a harmonious way, improve your balance, motor coordination and increase your flexibility. At the same time, you will not be exposed to serious injuries and you will avoid the risk of overtraining, which is much greater in the case of, for example, jogging or exercising at the gym.

2. Stiffness, back and neck pain

Yoga is the best choice for people who experience various pains every day caused by a sedentary lifestyle. Back pain, neck pain and muscle stiffness are the most common signals your body sends you when you spend too much time in one position. Thanks to yoga, you will stretch and elasticize your contracted muscles, and you will strengthen and relax the overloaded spine. Performing asanas on a regular basis will bring you relief very quickly and prevent more serious back problems in the future.

3. Stress and mood swings

Living in permanent stress, you accumulate ina tension that cannot be released. Cumulative stress manifests itself in the form of mood swings, depression, anger and irritation. The best remedy for similar ailments is yoga. Synchronizing the movements with regular breathing oxygenates the body, calms down and restores the internal balance in a natural way. Your mind regains its composure, you free yourself from intrusive thoughts, you gain distance from your problems and learn to see what is really important.

4. Hypertension

Practicing asanas does not cost as much effort as conditioning sports, and it does not require sudden jumps and breaking records in speed or agility. For this reason, yoga is recommended for people suffering from hypertension and suffering from heart disease. Regular yoga practice helps to oxygenate the body, reduce stress levels and improve blood flow in the body. As a result, blood pressure returns to normal.


Although yoga is recommended for problems with mild hypertension, it should not be practiced by people who experience sudden and uncontrolled pressure spikes. Positions with the head pointing downwards are especially not recommended.

5. Digestive problems

If you have frequent digestive problems, suffer from heartburn, gas and abdominal pain, start practicing yoga. Certain items work especially well on the digestive tract by stimulating the secretion of digestive juices and preventing the build-up of poisonous toxins in the body. The asanas recommended for indigestion are apanasana, balasana, and the cobra pose. They massage the internal organs and stretch them, thanks to which the muscles of the digestive tract work better.

Contraindications for practicing yoga

1. Strong back pains of unknown causes

Periodic back pain is an indication for practicing yoga, but if they are extremely persistent and occur every day, go to a doctor or physical therapist instead of starting exercises on your own. There are asanas that are not recommended for some spine conditions and may increase pain. If a specialist diagnoses a specific defect, but allows you to do asanas, consult an experienced yoga teacher who will select the appropriate set of exercises for you.

2. Balance problems

Many asanas require you to hold your body in one position for about a minute. If you have problems with your balance it is better not to start exercising. Firstly, you will not be able to perform them technically correctly, and secondly, you will increase the risk of injury.

3. Advanced osteoporosis

Yoga is largely about firmly twisting your torso as wellstretching and bending the limbs. Such movements put a lot of pressure on bones and joints, therefore yoga is inadvisable in people suffering from advanced osteoporosis. In case of minor symptoms, it is best to consult a doctor.

4. Menstruation

There are different opinions about practicing yoga during menstruation. However, most specialists advise you to give up physical activity completely during the first two days of your period. If you are not experiencing any bleeding symptoms, you can exercise, but not inverted or abdominal toning. For safety reasons, it is better to practice yoga during menstruation under the supervision of an instructor who will select the appropriate set of positions.

5. Pregnancy

Pregnant women should practice yoga only under the supervision of a qualified instructor. He will show you asanas that are safe and recommended for pregnant women and tell you which positions to avoid. Exercising at home on your own is not recommended.

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