Written by Tania Tarafdar | Published : January 9, 2016 1:33 AM IST
You may think you mastered the yoga poses in a few yoga classes. But certain subtle, common mistakes can strain your muscles and lead to an injury. If you are a beginner, here’s how you can perfect the common yoga poses.
Many tend to bend their knees when they perform paschimottanasana or the seated forward bend. Many also tend to bounce in this pose, that can contract the muscles and lead to an injury. Do not bend your knees and learn to relax in this pose.
There is not any way that you can go wrong with balasana or the child’s pose, but if your hips are tight, you may experience discomfort while performing this pose. It can be helpful to put a pillow or a blanket between your hips and heels.
You are performing ardha matsyendrasana the seated spinal twist wrong if you round your back. This may put pressure on your lower neck and shoulders. Just lengthen your spine and lift your back up. Use your back hand to keep your spine lifted.
When you perform virabhadrasana II or the warrior pose II make sure that your butt or belly is not sticking out, and you do not arch your lower back, as it will put pressure on your knees. Also don’t lean too much on your hip to make sure that you are not stressing your hips out.
When you perform urdhva mukha svanasana or upward facing dog it is important that you lift your breastbone high, because otherwise you put a lot of stress on your shoulders. Stay up on your toes in this asana instead of rolling over the tops of your feet. This will help you to move your breastbone upward and open your chest.
When you try to get into the chaturanga dandasana or half push-up, you may dump all your upper body weight on your wrists and shoulders. Just begin with kumbhakasana or the plank pose and slowly raise your elbows so that your weight is distributed evenly hroughout the body.
When you perform hastapadotasana or the standing forward bend pose, you may place your feet together and bend forward into the pose, putting maximum pressure on your lower back. When you approach this pose, keep your feet 12-14 cm apart so that your back is in a concave position when you bend.
If you are a beginner, you may approach trikonasana or the triangle pose with a simple side bend and dumping all your weight on the knee, stressing the knee out. Make sure that you keep your legs around 3 and ½ to 4 inches apart so that the pelvis can easily move down and there is less pressure on the knee.
The potential of a neck injury is high when you do sarvangasana or the shoulderstand wrong. If you are a beginner, try a simpler version of this asana. Simply lie on the floor placing your shins on the chair or put your legs up the wall.
You must not shift your body or fidget when you perform shavasana or corpse pose. Unless you keep your body still, you will feel the tension in your body. Keep your hands a little away from your body and your palms should be facing upwards. Also, make sure that you have your eyes closed.
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