Common Mistakes Beginners Make In Yoga

Here are some common mistakes that beginners make in yoga. We address the most common mistakes by specific poses in Yoga Umm, but take note of the following before embarking on your yoga practice!

Arching the back:  

There is a common tendency to arch the back in many standing postures. We tend to arch our backs when our core muscles are not engaged. Keeping core muscles engaged will help protect the spine and take some pressure off of your back muscles, which may have been working overtime, creating low back pain. Keeping your belly button up and in toward the ribs during yoga can help keep the spine safe.

Raising the shoulders up toward the ears: 

It’s a common mistake for beginners to elevate their shoulders up around their ears when doing poses where the arms are raised overhead. However, this compresses the bones and compacts the muscles of the neck and shoulders creating unnecessary tension and possible nerve impingement. It is better to lower the shoulders away from the ears while lifting the crown of the head to the sky.

Compressing the neck: 

Another common mistake is to try to create more stretch by tilting the chin up toward the sky. This compresses the bones of the neck and the base of the skull, straining the delicate soft tissues that support this area. The correct form is to lift the crown (top) of the head toward the sky while stretching the back of the neck and keeping the chin parallel to the ground.

Not engaging the core:

Engaging the core is a fundamental concept in fitness that involves activating and contracting the muscles in the abdominal region to provide stability and support to the spine and pelvis. It goes beyond simply squeezing the stomach and encompasses a more comprehensive activation of muscles including the rectus abdominis, transverse abdominis, and obliques.

Here’s a breakdown of what it means to engage the core!

Activation, Not Compression:

• Engaging the core is about activating the muscles, not just squeezing the stomach. It’s like turning on the muscles in your midsection to create a stable and supportive foundation for movement.

Imagine a Corset:

• Picture wearing a corset. When you engage the core, it’s as if you’re gently tightening this imaginary corset around your midsection. This mental image might help convey the idea of all-around support!

Breathe Into Your Core:

• Engaging the core doesn’t mean holding your breath. In fact, it’s crucial to maintain regular breathing. Try take a deep breath and then, as you exhale, engage the muscles around your  midsection. It’s like a subtle hug around the waist.

Draw the Navel In:

• A common cue is to draw the navel in towards the spine. Imagine someone gently pulling a string attached to your belly button towards your backbone. This action activates the deep abdominal muscles.

Maintain Posture:

• Engaging the core is closely linked to good posture. Remind them that it’s not just about core work during specific exercises; it’s a continual awareness to maintain a stable core in various activities.

Pelvic Floor Connection:

• When engaging the core, try activating the pelvic floor muscles as well. There’s a  synergy between the muscles at the base of the spine and the core muscles to enhance stability.

It’s important to note that everyone’s experience of engaging the core may be slightly different. Some may feel a gentle tightening, while others may sense a subtle lift. The key is to find what feels right for you and to gradually incorporate core engagement into various exercises and daily activities. As you develop this awareness, it will become a natural and integral part of your fitness journey!