The 3 Common Alignment Mistakes You Make And How To Simply Avoid Them


Mistakes are essential to the learning and growth process! Here are three common alignment mistakes to help bring greater awareness and prevent injury in your practice.

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This posture is frequently used throughout class and can cause a lot of extra tension if you aren’t careful. Chaturanga requires a lot of strength, so we often “cheat” to make it a bit easier on ourselves. A common tendency here is to keep the seat bones angled up to the sky as the upper body dips down to the floor. Instead, try to maintain alignment from your shoulders to your tailbone. This will prevent extra strain on the shoulders, lower back and wrists.

Low Lunge

The low lunge is the perfect stretch to open and lengthen the body. Although, common habits can make this pose a dangerous one. To avoid injury, it is very important to keep the knee in alignment with the ankle and avoid pushing the knew forward, past the correct 90-degree angle. It is also important to lengthen both sides of the torso without collapsing into a curved hunchback. You can use blocks to encourage this length in the upper body. Place your hands on each block positioned vertically on the highest length. Next, weave the knee forward into the correct alignment of a lunge stance.

Downward-Facing Dog 

This pose can become so routine that we forget to consider proper alignment. Remember that the goal in this pose is to cultivate length in a straight spine. A common mistake is to compromise this length and allow the spine to curve in order to keep the knees straight. Consider bending the knees or widening the position of the hands to achieve the correct V shape and long back in this pose.