Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits.  Most Westernized yoga classes focus on learning physical poses, call Asanas.  They also usually include some form of breathing technique.  For example, Ujjayi breathing involves deep inhalation and exhalation through the nose, warming the body and stimulating a relaxation response  – of your parasympathetic nervous system.

Yoga offers many health benefits by enabling you to develop flexibility, strength, and balance.

Here are some Tips to Help Reduce Your Risk of Injury During Yoga

1. Don’t try learning yoga on your own.  Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury.

2. Know your limits and stay within them.

3. Go slow. You’re not in competition with anyone else in the class. Learn the basics, such as proper breathing and how to maintain balance, before you attempt the more ambitious stretches.

4. Warm up properly before every session. Cold muscles increase your chance of injury.

5. Wear proper clothing. War clothes that allow you go move freely.

6. Ask questions. If you don’t understand an exercise, talk to the instructor and other who do the type of yoga to be sure it’s suitable for you.

7. Stay hydrated. That’s especially important if you are practicing what’s called “Hot” yoga, which is done in a very warm and humid room.

8. Pay attention to what your body is telling you. Yoga isn’t supposed to hurt. If you feel pain, Stop.

Resource: http://www.m.webmd.com/a-to-z-guides/the-health-benefits-of-yoga?page=1