Numbers don't lie--over the past decade 16 million Americans started practicing yoga. Cindy has practiced for years and has seen the boom in the form of crowded classrooms and injuries.

"I have seen many people have yoga injuries but I usually find it's the person not listening to their body trying to do something that they are not capable of doing," Cindy said.

Nicole Payseur is a highly trained certified instructor--while yoga has many health benefits she said all of that twisting and posturing can tweak already bad backs and knees.

"Yoga has been prescribed to calm or treat, it's sometimes not taught that way and the student needs to tell the teacher I have a knee injury, I have a herniated disk,” Nicole said. “If that conversation doesn't happen at the jump the teacher won't be aware how to make it a better experience for the student."

Nicole said with so many different types of yoga there is probably a yoga for everyone and some to avoid--including hot yoga which Nicole said people with osteoarthritis or have muscle or joint pain may want think twice about.

"People with fibromyalgia, autoimmune diseases, MS should not be in a heated environment,” Nicole said. “It exasperates systems and causes a revving up of the system that is inappropriate."

Cindy is perfectly healthy and found hot yoga to be almost too hot to handle.

"I went in the first day and went, oh, I think I am going to die," Cindy recalled.

Simple moves like bending forward at the hips may not be a good idea for people with osteoporosis while inversions--or head stands may not be a good idea for people with glaucoma or back and neck problems.

For those New Year newbie’s to yoga—Nicole advises to keep it slow.

"We all think that we are going to jump in and start as an expert but that causes injury too because then if you don't know, you're looking off of alignment,” Nicole said. “That is when injuries can occur."

Cindy has this advice--talk to your instructor and listen to your body.

"You're only in there for yourself."