Avoiding Common Mistakes in Yoga

Avoiding Common Mistakes in Yoga: A Guide for Students and Instructors

By Dennis Bluthardt

Sarah unrolled her mat as the sun set and the yoga studio lit by the last golden rays of light. In only a few months of Yoga, she felt more connected to herself than she had in years. But now, as she started her evening sun salutation, she felt all her hopes and dreams for this practice slipping away. Was her downward dog always supposed to look like a mountain? It couldn’t be good for her knees or her back. Yet, that was exactly how our instructor, Tara, had demonstrated it during last Saturday morning’s class. And now, in the wooden room with warm-colored walls at LiV Yoga, Sarah was trying hard to make it look like Tara did.

Ignoring alignment

Alignment is one of the most common things beginners get wrong in Yoga. First, many teachers need to emphasize alignment more during class. Instructors may prioritize different things like Yoga’s spiritual or meditative parts instead of alignment. Second, there needs to be more classes where alignment is the main focus. Because of this, students haven’t had enough guidance on how to practice (and how not to practice) Yoga safely and effectively. Finally, the third reason might be the biggest: Many students rush through the poses or copy their instructor without fully understanding how vital alignment is.

To avoid injuries, you must consider how your body feels when practicing. It can be challenging to tell if you’re too sore or stiff in a pose, straining a muscle, or pulling it. When you’re tense, you’re more likely to get hurt; this is a cause-and-effect relationship that every responsible yogi should understand.

Overexertion

When I registered for a Yin Yoga class at the College of San Mateo in 2012, I wasn’t thinking about academic credit. I was just searching for a yoga class. I had been doing Yoga off and on for six years, but I was coming back to it more seriously after a brief but intense experience at a yoga ashram in Florida.

Tip: Aim to make steady progress that you can celebrate over time. When you think about your yoga journey, remember that you’re not racing to reach the end.

Neglecting Breath

Yoga has many practices, but breath is the most important. It’s not just about inhaling and exhaling; it’s about making each pose a moment of meditation. This study, published in the International Journal of Yoga, highlights the difference between simply making the moves and being fully aware of each pose.

The study says, “When students hold their breath or breathe too shallowly, they miss the full experience of each pose.” (Saraswati et al., 2019).

Focus on your breath. When you meditate, pay special attention to your breathing. Try pranayama methods. While you practice meditation, connect your breath with your movements more than ever.

Skipping the Warm-Up

Students often go from easy Yoga poses to hard, advanced ones too quickly. An injury might not happen immediately, but it will likely happen sooner. Preparing your body correctly with a warm-up is essential, even if you don’t realize it yet. You’re not training your mind; your body should be ready for the challenge.

Always make time for a proper warm-up that includes stretching and more intense movements.

Comparing Yourself to Others

In school, it’s easy to compare ourselves to others. Many students measure their success against their classmates. This comparison is typical for yoga students as well. Remember, Yoga is about discovering you, not someone else. It’s not a contest to see who can do the postures best.

Conclusion

Most of us make common mistakes on this path. “It’s part of the process to learn from them,” Sarah said as she considered her mistakes. And wow, she had made lots of them. Not only had Sarah made the usual mistakes every yogi seems to make, but Sarah also had a gift for turning minor ones into huge blunders. She once caused a small earthquake at a yoga retreat.

Do you want to make your yoga practice better and stop making common mistakes? Reserve a session with the expert instructors at NamasteStudios.Yoga