The most common yoga mistakes you need to avoid

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Published: September 24, 2020

Mastering yoga from the very beginning is what most people expect right after they sign up for a yoga class. No matter how flexible you are, there is a very big chance you too will make one of the most common workout mistakes we have listed in this guide. But you know what? Even the best ones were in the beginning as confused as you are right now and they all made yoga mistakes. So that is a pretty normal thing and you shouldn’t stress about it. Yoga takes time and patience, period.

This doesn’t mean you should give up on trying to do yoga the right way if you are a complete beginner. Quite the opposite! You should do your best, practice. Get informed, and you will be on the right road to mastering yoga. And, to help you out, we have listed the most common mistakes people make when practicing yoga. We have even mentioned the three poses most people do wrong. Does this sound like something you want to learn about? If the answer is yes, make sure to keep reading!

Can yoga mistakes lead to injury?

Exercises need to be done the right way due to many reasons. This is how you will achieve the results you are hoping for and, more importantly, you will avoid injury. The same goes for yoga. If you compare pilates vs. yoga, you can see that even though these two are quite different, they both need to be done properly. So, if you were wondering whether mistakes can lead to yoga injury, the answer is yes. Luckily, you can avoid them and practice yoga safely.

Women on a yoga class
Beginners should sign up for a yoga class and rely on their instructors

But, how can someone avoid making yoga mistakes if they are complete beginners?

Even though mistakes happen in yoga, you can avoid them or at least look for ways of avoiding them. However, those who are complete beginners will probably have a hard time doing this. If you have just started practicing yoga, don’t worry. You can sign up for a power yoga Dubai class and have a professional who will guide you all the way. You can also look for articles regarding this matter, such as this one. By getting informed about yoga, the beginning will be much simpler for you. This is exactly why we want to write about exercising as much as possible just so we can teach you about working out “the right way”.

Five most common yoga mistakes you need to stop doing

There are really many mistakes, people make while practicing yoga. But, we have written the most common ones. Whether you are doing yoga poses for two or you are practicing alone, this is what you shouldn’t do or what you should stop doing.

  • Holding your breath – Yoga is all about having a steady breath and being relaxed. However, most people hold their breath while they try to get the pose right while keeping the balance at the same time.
  • Avoiding props – Towels, blankets, straps, blocks… there is a reason why they exist! With the help of props, you can modify exercises to suit your body better. More importantly, props keep injuries away.
  • Wearing inappropriate clothing – If your clothes are too tight, stretchy, itchy, or uncomfortable in any way, you will be distracted and won’t be able to focus on yoga and breathing.
  • Practicing right after a meal – If you want to do a couple of yoga poses right after a meal, don’t do it! You will regret it instantly. Working out on a full stomach is one of the most common mistakes. This can slow you down and even make achieving certain poses almost impossible.
  • Forcing yourself into a yoga pose – Remember what we have told you? Yoga takes time. So, instead of pushing yourself and trying too hard, slow down. That is how injuries happen! You should feel a good stretch but there should be no pain.
Woman doing yoga
Follow the advice from professionals and you will master yoga

Three yoga poses that most people do wrong

One of the most common yoga myths and misconceptions is that yoga can be taught by anybody, but that is not the case. You shouldn’t sign up for the first class you stumble upon. Instead, you should do your research and find an expert who can teach you how to get the pose right. With their help, you can learn how to do the following three poses the right way and avoid mistakes people make while they try to move into these poses.

Downward Dog

Many people think this is one of the simplest yoga poses, but it actually isn’t. In fact, it is quite a technical pose. To ensure the perfect alignment, the entire body needs to be working in a harmony and that is exactly what makes this pose so difficult.

The main mistake people make during this pose is that they keep their spine curved. But, to do this pose properly, you need to make an inverted V-shape and not a U-shape with your spine. So, instead of curving your spine, straighten it. In addition to this, you will have to protect your wrists from injury to prevent wrist sprains. If you feel even the slightest pain in any yoga pose, not just in this one, you should stop doing it immediately.

Yoga instructor helping her client avoid making yoga mistakes
Your instructor will point out the mistakes you are making and help you do yoga poses correctly

Upward Facing Dog

Even though Upward Dog and Cobra seem like they are two the same yoga poses, they actually are not. The Up Dog pose is stronger and more technical than Cobra. You need a lot of upper body and core strength to avoid placing a lot of strain on your shoulders and lower back. If you feel any pain in the lower back or shoulders know that you are not doing something right. Keep in mind that you can always start with Cobra pose and do it until you feel you can do the Upward Facing Dog properly.

Low Plank

Many think that a low plank pose can be found only in yoga for men but that is not the case. Both men and women can do planks, but they need to do them properly in order to see the results. If this pose is done incorrectly, there could be some serious injuries. Some of the most common yoga mistakes regarding this pose include not keeping elbows close to the ribs, dipping shoulders below elbows, not forming a straight line through the back, hips, and legs. If you correct these mistakes, you will start doing a plank the right way.

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