Avoid pain during your practice, later, and next morning. Challenge or discomfort are different from pain.
Breath awareness helps to calm the mind and prevent injury.
Full breathing involving a full exhale can help strengthen the respiratory system, oxygenate the body, and keep the upper body mobile.
Gentle movement is key to increasing the rate of healing.
Effort and relaxation are to be balanced and increased simultaneously.
Flexibility dissipates stress exerted on the body. Balancing flexibility throughout the body is also very important.
Differing instructions in yoga usually have different objectives. The key is to understand the pose.
I love the Yoga Sutras as they don’t judge but instead speaks to personal practice.