Yoga beginners often think they’re doing great, but here’s the harsh truth: most people practice common poses incorrectly. Not only does this mean wasted effort, but it could also lead to injuries. Today, I’m sharing the 8 most frequently misperformed yoga poses, complete with detailed do’s and don’ts. Whether you’re brand new or a seasoned practitioner struggling to perfect your technique, these essential corrections will significantly improve your yoga journey. So, let’s dive in and fix those mistakes!
Lotus Pose (Padmasana)
Common Mistakes:
- Tilting your head too far forward or backward, stressing the neck.
- Tilting the head to one side, causing spinal misalignment.
How to Correct: 
- Keep your head aligned with your spine.
- Relax your facial muscles; gently close or slightly open your eyes.
Boat Pose (Navasana)
Common Mistakes:
- Raising shoulders, rounding the back, stiffening the neck.
- Unable to straighten legs, tailbone pressed too firmly into the floor.
How to Correct:
- Sit firmly on your sit bones, spine straight, chest lifted.
- Relax shoulders down and back; keep your neck relaxed.
- Extend legs straight, engage your core muscles, and maintain balance.
Crescent Lunge (Anjaneyasana)
Common Mistakes:
- Front knee overly pushed forward, lifting the heel.
- Knee misalignment and incorrect pelvic position causing lower back strain.
How to Correct:
- Front knee directly above ankle, aligned with your second and third toes.
- Engage your core, square your pelvis, and gently lift your arches.
Plow Pose (Halasana)
Common Mistakes:
- Legs relaxed, hips not aligned above shoulders.
- Elbows spread apart, not supporting the back properly.
How to Correct:
- Engage your legs fully and align your hips directly over your shoulders.
- Support your back firmly with your hands, keeping elbows close.
- Extend your spine fully, legs and hands stretching away from each other.
Wide-Legged Forward Bend (Prasarita Padottanasana)
Common Mistakes:
- Feet placed too closely or turned outward, knees bent inward.
- Back rounded excessively, weight incorrectly balanced forward.
How to Correct:
- Stand with your feet one leg-length apart, toes pointing straight ahead.
- Keep your legs straight but not locked; press your hips back as you fold.
- Hands under shoulders for support, spine elongated.
Warrior II (Virabhadrasana II)
Common Mistakes:
- Feet too close or wide apart, incorrect foot angle.
- Knees collapsing inward or extending past toes.
How to Correct:
- Feet approximately one leg-length apart, front foot turned out at 90°, back foot slightly inward (around 30°).
- Front knee aligned directly over ankle.
- Arms level with shoulders, spine straight and vertical.
Warrior III (Virabhadrasana III)
Common Mistakes:
- Body leaning off-center, hips not square.
- Rounded back, bent legs, uneven arm positioning.
How to Correct:
- Shift your weight evenly onto one foot, extend the other leg back.
- Keep hips level, torso parallel to the ground.
- Engage your core, extend your spine, and keep arms straight in line with the body.
Seated Wide-Angle Pose (Upavistha Konasana)
Common Mistakes:
- Legs not spread wide enough, toes relaxed.
- Rounded back and raised shoulders.
How to Correct:
- Open your legs widely, flex toes upward.
- Lengthen your spine as you inhale, fold forward gently as you exhale.
- Keep your shoulders relaxed and back straight as you reach toward your feet.
Conclusion:
Yoga isn’t about forcing yourself into poses; it’s about mindful practice. Use these corrections regularly to safely enhance your practice and fully experience yoga’s incredible physical and mental benefits. A few mindful minutes before each session to review these adjustments can transform your yoga journey, helping you move from beginner uncertainty to confident yogi bliss.
