It is easy to feel great after a yoga class and it is also very easy to practice yoga asanas and end up hurting oneself without adequate knowledge. With the inactive lifestyle, people have weak lower back and posture issues. To those who have weak back muscles and exaggerated lower back curvature, yoga asanas done without breath coordination and/or correct engagement of the abdominal and back muscles can be risky making them susceptible to injury and pain.
When we appropriately train our body in a certain way, the body responds to our advantage whenever we lose balance. While practicing asanas, one such useful training given to the body is gently contracting the lower abdomen from pubic bone towards the navel as we exhale and release the contraction as we inhale.
This useful tip makes the student to be aware of the relationship between the back muscles and the abdomen. Through this, back bends become more safer, forward folds become deeper, and twists get initiated from the center. It not only helps to support the lower back, but connects us to our center, improves overall stability, strengthens the core musculature, and improves proprioception and balance. It helps to achieve the full functions of the spinal movements and make any asana safe and strong.
If you have limitations, and if you are starting yoga classes for medical reasons, communicate with your teacher, start with private sessions, and learn appropriate practices for your needs. Wishing you a safe and joyful practice.