Yoga Poses to help prevent back injuries from Deadlifts

If you practice deadlifts in the gym, you expose yourself to the risk of lower-body injuries. According to studies, deadlifts can cause lower back, knee, and hamstring injuries.

But, that also does not mean that you should stop practising deadlifts because there is an important compound exercise.

Here are four effective yoga poses to keep lower-body injuries due to deadlifts at bay:

Head to Knee Pose

The yoga posture is also called Janu Sirsasana. To do the pose, you have to sit on the ground and extend your legs in front of you. Then, put your hands next to your glutes, flex your toes and contract your quads.

After that, you have to lift your lower abs and sides of your waist, bend one knee, and put that foot against the opposite inner thigh and heel below the pubic bone. And, then turn your knee away from the opposite foot, and fold forward your legs without arching your back.

Finally, take your arm to hold your foot, continue pushing deeper, take 8 to 10 breaths. Then lift, switch your sides and repeat.

The posture stretches your hamstrings and back body. And it can help you to warm yourself up before you start your workout in the health club.

Half Bridge

Also called Setu Bandha Sarvangasana, you have to lie on your back, bend your knees bent, and put your feet parallel and apart. Then, you have to take your feet toward your glutes and press your feet onto the ground to raise your hips.

After that, lift your pubic bone, and hold your hands under your back. And put yourself on top of your shoulders.

Finally, you have to roll your thighs inwards, take a deep breath, exhale, and repeat it.

As the posture contracts and build strength in your back, and also help to activate your muscles to make you ready to workout.

Full Bridge

The Full-Bridge, also known as Uurdhva Dhanurasana, is another effective yoga posture to guard your lower body against injuries from deadlifts.

You have to lie down on the floor, bend your knees and put your feet on the floor. Next, put your heels close to your glutes. Then, bend elbows and spread the palms of your hands near your head with your fingers pointing toward your shoulders.

After that, you have to maintain constant breathing and push your tailbone towards your pubic bone, pressing your feet on the floor. Then take a few deep breaths, press your hands on the floor and lift while lifting shoulder blades off the floor while keeping your thighs parallel. And hold for several breaths.

Then, you have to press your hands and feet on the floor, lift your head off the floor, straighten your arms, and hang your head. Finally, you have to hold the position for several breaths and repeat.


Undergoing these yoga postures before your gym classes or sessions can prevent lower-body injuries from deadlifts. So, it will help if you practice the yoga postures beforehand.

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