योग मुद्रासन

Knee Injury

Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.

Bend the knees generously to protect the joint and keep the weight in the heels rather than the toes.

Hip Injury

Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.

Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.

Back Injury / Back Pain

Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.

Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

Widen the feet to hip-width or more; fold to a 45-degree angle rather than full depth to avoid abdominal compression.