THERAPIES & TRADITIONS · SAFETY
Yoga and Movement Safety Quick Reference
A one-page summary of yoga and movement safety, from emergency signs and stop signals to who should check with a clinician first, with links to each full safety page.
Content last updated . This page has not been medically reviewed.
Back to YogaYoga, tai chi, qigong and Pilates are low-impact for most people, but injuries and health problems can happen. This page gathers the main safety points in one place and links to the full pages. It is general information, not medical advice.
Urgent first
In the United States, call 911 in a life-threatening situation.[1] If you or someone you know is struggling or having thoughts of suicide, call or text 988 or chat at 988lifeline.org.[1]
Heat is a risk in hot rooms. The NHS lists symptoms of heatstroke including a very high temperature, hot skin without sweating, fast breathing and heartbeat, confusion, seizure and loss of consciousness, and says heatstroke is a medical emergency.[2] The NHS page is written for the United Kingdom, where it says to call 999 for signs of heatstroke.[2] In the US, call 911.[1]
How common are injuries?
NCCIH says yoga is generally considered safe for healthy people when performed properly under the guidance of a qualified instructor, that the most common injuries are sprains and strains, and that serious injuries are rare.[3] A review of nine observational studies found a 12-month prevalence of adverse events of 4.6 percent, serious events in 1.9 percent, and mostly mild and transient problems.[4] A review of 94 randomized trials that reported on adverse events concluded that yoga appears as safe as usual care and exercise.[5] See Yoga Injuries: What Studies Found.
The short list
| If this applies to you | The short rule | Full page |
|---|---|---|
| New to yoga | Avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing.[3] | More about New to yoga → |
| Learning alone | Learning yoga on your own without supervision has been associated with increased risks.[3] | More about Learning alone → |
| Age 65 or older | Emergency department injury rates are higher than in younger adults, so be careful and talk with your provider.[3] | More about Age 65 or older → |
| Pregnant | Be evaluated by your provider first, avoid hot yoga, and avoid poses with long periods lying on your back or staying still.[3] | More about Pregnant → |
| Hot yoga | NCCIH says hot yoga has special risks related to overheating and dehydration.[3] | More about Hot yoga → |
| Low bone mass | Exercises such as sit-ups, touching your toes and the Pilates roll-down and curl-up can put pressure on the spine, and people with osteoporosis may need to adapt them.[6] | More about Low bone mass → |
| Glaucoma | A review of case reports advised avoiding inversions.[7] | More about Glaucoma → |
| Severe high blood pressure | May call for changes to yoga.[3] | More about Severe high blood pressure → |
| Loose joints (hypermobility) | The NHS suggests gentle, low-impact exercise and pacing, and avoiding repetitive activity without breaks.[8] | More about Loose joints (hypermobility) → |
| Knee, hip or lumbar spine problems, balance issues | These may call for modified poses.[3] | More about Knee, hip or lumbar spine problems, balance issues → |
| Tai chi or qigong | Both appear to be safe; pregnant people should talk with their providers first.[9][10] | Tai Chi, Qigong |
Stop signs during a class
Stop and get advice if you notice any of the following.
- Pain. A hospital health guide lists these as symptoms that point toward injury: sudden, sharp and lasting pain during exercise, pain that stops you doing a movement, swelling, bruising or deformity, and numbness, burning or tingling that spreads to the hands or legs.[11] It adds that if an exercise hurts, you should not do it.[11]
- Feeling too hot, unwell or uncomfortable. The NHS advises pregnant people to stop if they feel uncomfortable, too hot or unwell.[12]
- In pregnancy: ACOG says to stop and call your ob-gyn for vaginal bleeding, dizziness or faintness, chest pain, headache, muscle weakness, calf pain or swelling, regular painful contractions, or fluid leaking from the vagina.[13]
See Pain During Yoga: Warning Signs and When to Stop and Over-Stretching and Movement Safety.
Mental health and trauma
Mental health conditions and trauma histories have dedicated pages. NIMH describes psychosis as a collection of symptoms involving some loss of contact with reality.[1] Before you start, read Yoga, Intensive Practice and Mental Health Risks, Trauma-Sensitive Yoga and Yoga for Eating Disorders and Body Image first.
Teachers, touch and consent
NCCIH advises asking about the training and experience of any instructor.[3] For hands-on adjustments, consent and red flags, see Hands-On Adjustments, Consent and Touch and Teacher Misconduct and Red Flags.
Where to read more
Yoga Safety: Injuries, Heat and Instructor Qualifications is the main safety guide, and Breath Practices in Yoga covers forceful breathing and breath retention.
Frequently asked questions
Do I need a doctor's approval before starting yoga?
Not for everyone. A review of observational studies concluded there is no need to discourage yoga for healthy people, and that people with serious acute or chronic illnesses should seek medical advice first.[4]
Should I push through pain in a pose?
No. A hospital health guide lists sudden, sharp, lasting pain during exercise among the symptoms that point toward injury, and says that if an exercise hurts, you should not do it.[11]
Is hot yoga safe?
NCCIH says it has special risks related to overheating and dehydration, and should be avoided in pregnancy.[3] See Hot Yoga and Bikram Yoga.
Can I stop my medicine because I do yoga?
No. Do not change or stop a medicine because of yoga without asking the person who prescribed it. NCCIH also says not to use yoga to postpone seeing a provider.[3]
What if I have no medical conditions?
NCCIH describes yoga as generally safe for healthy people under a qualified instructor, but injuries can still occur, so starting gently still matters.[3]
References
- NIMH, Understanding Psychosis. Read 2026-10-22.
- NHS, Heat exhaustion and heatstroke. Read 2026-10-22.
- NCCIH, Yoga: Effectiveness and Safety. Read 2026-10-22.
- Cramer H, Ostermann T, Dobos G. J Sci Med Sport 2018; PubMed, Injuries and other adverse events associated with yoga practice: a systematic review of epidemiological studies. Read 2026-10-22.
- Cramer H et al. Am J Epidemiol 2015; PubMed, The safety of yoga: a systematic review and meta-analysis of randomized controlled trials. Read 2026-10-22.
- Royal Osteoporosis Society, How to exercise safely for bones. Read 2026-10-22.
- Cramer H, Krucoff C, Dobos G. PLoS One 2013; PubMed, Adverse events associated with yoga: a systematic review of published case reports and case series. Read 2026-10-22.
- NHS, Joint hypermobility. Read 2026-10-22.
- NCCIH, Tai Chi: What You Need To Know. Read 2026-10-22.
- NCCIH, Qigong: What You Need To Know. Read 2026-10-22.
- Mass General Brigham, When to Seek Treatment for Workout Pain. Read 2026-10-22.
- NHS, Exercise in pregnancy. Read 2026-10-22.
- American College of Obstetricians and Gynecologists, Exercise During Pregnancy. Read 2026-10-22.