Photos: Aleksandr Davydov / 123RF.com
Let’s face it ââ€â‚¬ yoga instructors are not superhumans with the ability to monitor 20 odd students at the same time. Although most instructors try to do the rounds to check on form and alignment, they wouldn’t always be able to spot your mistakes at the exact moment you make them.
If your posture is not right or the wrong muscles are activated, you’ve got a higher chance of injuries, mostly in the wrists, neck, knees and back.
Even if you know certain poses like the back of your hand, there’s always room for improvement, so you can go a little deeper and push a little harder to get a better workout.
Check out some of the most common mistakes in yoga, and how to fix them.
This article was first published on Shape.com.sg,
Mistakes: Rounding back, lifting head
Get it right: Palms should be shoulder-width apart, and fingers spread wide, pressing firmly into mat. Keep index fingers parallel to each other. Press deep into mat with equal weight on both palms. As you push buttocks up towards ceiling, keep back straight and lower head so ears are in line with underarms. Straighten legs as much as possible and bring heels to mat.
Mistakes: Scrunching shoulders, placing hands too far front or back
Get it right: Palms should be just beside chest when you’re lying in prone (face down) position. As you lift upper body off mat, pull shoulders back and squeeze shoulder blades. Once you feel a stretch in your lower back, stop and hold the pose. Elbows need not be straightened, depending on your back’s flexibility.
Mistakes: Hiking or sagging hips, letting elbows flare out
Get it right: In plank pose, pull shoulders back and squeeze shoulder blades together. Elbows should be over wrists and close to ribcage, pointing towards heels. Keeping hips in neutral position, slowly lower body to a few inches above mat. Shoulders should be level with elbows.
Mistakes: Placing supporting hand directly under shoulder, curling fingers, sagging hips
Get it right: From downward facing dog, shift onto outside edge of right foot, and bring left foot in front. Stretch left arm towards ceiling and turn torso to the left. Right hand should be placed slightly outwards and in front of right shoulder, fingers spread wide and palm firmly pressed into mat. Engage core muscles and make sure body forms a straight line.
Mistakes: Leaning forward, bending front knee excessively
Get it right: From downward facing dog, exhale and step right foot forward between hands, aligning right knee over heel. Without moving right knee, lower left knee to mat and slide left leg back until you feel a stretch in front of left thigh and groin. Keeping spine neutral, lift and push chest backwards. Reach arms towards ceiling and look up, without letting neck hang.