4 Tips to Fix These Common Yoga Mistakes

Yoga is all about finding balance, both in the body and the mind. It’s a wonderful practice that helps us build strength, flexibility, and focus—but sometimes, it’s easy to overlook small details that could make a big difference in your practice. Whether you’re practicing at home or in a class, it's important to pay attention to your alignment to prevent injuries and get the most out of each pose.

One of the great things about practicing yoga in a class is the guidance you get from your instructor. They can point out alignment issues and help you adjust your form. But when you’re on your own, it’s up to you to catch those little mistakes and make the necessary corrections. No worries though—I've got your back! In this post, I’ll walk you through some of the most common yoga mistakes, plus tips on how to correct them, so you can practice safely and get the best results.

1. Cupping Your Hands in Downward Dog

Downward-facing dog is one of the most fundamental poses in yoga, but it can also be a pose where mistakes happen. One common error is cupping the hands, or allowing the palms to lift off the mat, especially when you're trying to push back into the pose. This might feel like it’s giving your wrists a break, but it can lead to unnecessary strain and discomfort.

How to fix it:
Make sure your hands are spread wide with your fingers fully extended and pressing firmly into the mat. The goal is to create a strong foundation for your arms while distributing the weight evenly across your palms and fingers. This will help prevent wrist injuries and ensure that you're getting the most out of the stretch.

2. Chaturanga: Dropping Shoulders or Sticking the Butt Up

Ah, Chaturanga—such a deceptively challenging pose! Many yogis struggle with this one because it requires a combination of strength, control, and proper alignment. A common mistake is dropping the shoulders too low or sticking the butt up in the air, both of which can cause unnecessary strain on the shoulders and lower back.

How to fix it:
When lowering into Chaturanga, make sure your elbows are directly over your wrists, and that they stay tucked in close to the body. Your body should form a straight line from head to heels, with no sagging in the hips or dropping of the chest. To help keep your shoulders and hips aligned, imagine creating a 90-degree angle between your upper arm and forearm. Keeping this alignment will not only protect your shoulders but also engage the right muscles for a stronger practice.

3. Curving Your Spine in Downward Dog

Downward dog is an incredible full-body stretch, but it’s easy to fall into the trap of curving your spine instead of creating a long, straight line from your hands to your hips. A rounded spine can strain your back and diminish the benefits of the pose.

How to fix it:
To straighten your spine, start by bending your knees slightly if needed. Focus on lifting your hips high while pressing your chest towards your thighs. Aim to keep your spine neutral—think of creating a straight line from your wrists to your hips. Keep 40% of your weight in your arms and 60% in your legs to create a solid foundation, allowing your body to find length and space.

4. Knee Misalignment in Standing Poses

In standing poses like Warrior I or Warrior II, misaligned knees are a common issue. You might catch yourself letting your knee collapse inward or jutting it out too far past your ankle. This can put unnecessary stress on the knee joint and may lead to injury over time.

How to fix it:
Make sure your knee is always aligned directly over your ankle in poses like Warrior I or II. In Warrior II, for example, your front knee should be bent at a 90-degree angle, and it should track straight over your ankle, not bowing inward or outward. Engage your thigh muscles to help keep the knee stable and prevent it from shifting out of alignment. Keep your focus on keeping the knee in line with your second and third toes for a safe and stable pose.

5. Forgetting to Engage Your Core

It’s so easy to forget to engage your core, especially when you’re focused on the arms or legs during your practice. But keeping your core activated is crucial to maintaining stability, protecting your lower back, and improving your balance. Without it, you might notice your form slipping, or you might feel less steady in your poses.

How to fix it:
Make a habit of drawing your belly button gently towards your spine and engaging your core in every pose. Whether you’re holding a standing posture, moving through a flow, or transitioning between poses, always remember to activate your core muscles. Not only will this help with balance and stability, but it will also make your practice stronger and more fluid.

Practice Safely and Keep Improving

It’s easy to get caught up in the flow of a class or home practice and forget the details. But those small adjustments to your alignment can make a huge difference in how your body feels after your practice—and in the long run, they’ll help you avoid injury and enhance your flexibility, strength, and balance.

By keeping these common mistakes in mind and making a few simple tweaks, you can practice safely and more effectively. Every little correction brings you closer to a stronger, more mindful practice—so take the time to fine-tune your form and enjoy the benefits of yoga to the fullest!

Keep listening to your body, stay patient with yourself, and remember: Yoga is a journey, not a destination!