5 typical mistakes in yoga

How to avoid the 5 most common mistakes in yoga exercises

Dancer pose, cobra pose, downward dog... Asanas promote body awareness, strengthen muscles, and keep the body supple. If performed incorrectly, however, you can also seriously injure yourself. Muscle irritation, sprains, or tendonitis can be the undesirable consequences in the worst case.

We'll show you how to be mindful of your body during yoga, whether you're a beginner or an advanced practitioner, avoid the 5 most common mistakes, and experience the beneficial effects of practicing.

Your gentle introduction to yoga

Especially as a beginner, it's important to observe your body closely during yoga and give it plenty of time. The exercises and movements are completely new to you and need to become second nature.

When learning new yoga exercises, you should look within yourself and ask yourself the following questions:

• How does the asana feel for my body?
• Am I sure how to perform the yoga exercise correctly?
• Am I taking on too much of myself right now?
• Am I pushing myself to my limits?
• Do I experience any stabbing pain during the exercise?

Be mindful in your dealings with yourself

If you experience any unpleasant or even stabbing pain, be sure to let your yoga instructor know. They will help you perform the exercise correctly and offer variations of the asanas that best suit your physical fitness. Under no circumstances should you overexert yourself.

When stretching, it's normal to feel a little uncomfortable at first. Many people's tendons, fascia , and muscles are shortened from sitting for long periods and take longer to adapt to the stretch. However, as soon as you feel like you're pushing yourself too hard, stop the exercise. As the saying goes: motivation is good, mindfulness is better!

You should definitely avoid these 5 mistakes

• Mistake 1: Incorrect execution of the asanas

Pay close attention to how the exercise is performed. Often, especially as a beginner, you have many questions, but unfortunately, you're hesitant to ask the teacher how to do it correctly. Your body isn't yet familiar with these movements and needs to be gently prepared. Yoga only has a positive effect if the exercise is performed correctly. Even the correct execution can be painful at first, for example, if you're used to a protective posture. Your yoga teacher will help with corrections and reassure you if an exercise still feels wrong for you.

• Mistake 2: Don’t rush

No one (yoga) master is born from the sky! Even if you're motivated and eager to learn the exercises quickly, take your time. No yogi, for example, masters a headstand right away. The worst thing for your body is trying too hard too quickly. This way, you risk unnecessary blockages, overstretching, and muscle irritation. Always practice the asana only to the point where it feels good in the conscious moment.

• Mistake 3: A full stomach during yoga

As with almost any other exercise, you should avoid a heavy meal shortly before a yoga practice. Some poses feel very uncomfortable when your stomach is full. This also allows you to put your full energy into the asanas without putting additional strain on your digestion. Light snacks, such as fruit, are perfectly fine and don't add any weight.

• Mistake 4: Uncomfortable clothing

Yoga consists of flowing movements and physically challenging exercises. Appropriate clothing is therefore very important for practicing the asanas correctly and comfortably. If the clothing is too tight, stretches will be difficult. If it's too loose, it could slip or get in the way during certain yoga exercises. It's best to choose clothing that's relatively close-fitting, but not too tight.

• Mistake 5: Incorrect breathing

Incorrect breathing puts stress on the body. Especially in yoga, it's very important to breathe calmly, deeply, and evenly. This is the only way to ensure your muscles receive sufficient oxygen. With correct breathing , you'll quickly feel your body relax and you'll feel yourself fully at peace.

There are only a few things that make a big difference. If you follow our tips and avoid the most common yoga mistakes, you'll have a lot of fun for a long time!