Skip Nav
Weight Loss
Yes, You Can Lose Up to 15 Pounds in 2 Months (and Keep It Off) — Here's How
Healthy Living
The Holidays Aren't Always Happy — How to Handle Depression This Time of Year
Healthy Living
A Guide to Every Doctor's Appointment You Should Make in 2019
Gifts For Women
7 Activewear Gifts For Women Who Love to F*cking Curse (and Squat)
Does Counting Calories Help You With Weight Loss?
Weight Loss
An Expert Explains Why a Calorie Deficit Isn't Helping You Lose Weight — Here's How to Fix It

Yoga Mistakes

I'm a Yoga Teacher, and These Are the Biggest Mistakes I See People Make on the Mat

I did my first yoga class when I was 16 years old, and I was so mad at my mom for dragging me to that first session. But that experience laid the groundwork for what would later become one of my greatest passions. I've now been teaching yoga for five years, and I spent three of those years traveling around the world as an instructor, so I've seen a lot of different bodies do all kinds of different yoga. It's been a truly rewarding experience, and I've learned a great deal along the way.

While teaching yoga may seem like an easy job — some of my friends are still convinced I get to just lie around in Savasana for an hour — it requires a lot of critical thinking. You have to pay close attention to every single person in the room, adjust safely when needed, and provide appropriate modifications for each body. It can be difficult to walk the line of pushing your students to their limits and also encouraging a safe, injury-free practice.

I've gathered a lot of intel over the years, and these are the four biggest mistakes I commonly see people make during class.


Not Breathing Through the Difficult Parts of Class

The breath is paramount in all of your movement, particularly in a yoga class. All too often I see people holding their breath when the going gets tough. This is a typical bodily reaction to slight stress in the body, but it's not doing you any favors when it comes to furthering your practice. When you hold your breath, you tighten up your body and actually invite more stress into your body. Make sure you're breathing slowly and rhythmically with each movement.

Giving Up Too Easily

The more you go to yoga, the more you might see advanced postures that make your jaw drop to the floor, like handstands or arm balances. But when it's your turn to try these postures, or at least work up to doing them, the worst thing you can do is give up when you realize how hard it is. I've seen this so many times in my classes. Students will sigh and plop down on the ground, feeling either defeated that they can't get it on the first try or just enamored by watching the more advanced students performing the posture.

Rather than getting caught up in what you "should" be doing or what other people around you are doing, bring your full focus to just working on your own practice. Don't feel discouraged when you can't get a posture on the first try. You'll get there as long as you put in the work!

Performing Chaturanga the Wrong Way

Chaturanga is the one yoga posture I see nearly everyone botch. People usually sink too low, to where their shoulders are below their elbows. This is potentially damaging on the shoulder girdle. Additionally, too many people look up, which puts strain on the neck; keep a neutral neck and look a few inches in front of your hands instead. Finally, make sure you're squeezing your elbows into your body the whole time.

Making Yoga Your Only Source of Exercise

I'm a huge believer in cross training. Restricting your body to one particular movement prevents you from being fully functional, and you may not be able to achieve as much as you'd like in your fitness. Everybody needs the big three — flexibility, strength, and endurance. Yoga certainly gives you flexibility and some strength, but I wish I saw my clients doing more strength training and cardio. Pick whatever activities you love most and do them regularly. Your yoga practice will even improve from it.

Image Source: Ariel Dubov
From Our Partners
30-Minute At-Home Cardio-Boxing Workout
How Much to Walk For Weight Loss
Why Parents Should Use Conversation Journals With Kids
Beginner Weightlifting Workout
Fitness Tips For Weight Loss From Autumn Calabrese
Lunya Silk Sleep Mask Review
I'm Addicted to My Phone
Should You Buy a Jogging Stroller
Why Kids Should Write Letters to Santa
How to Do a TRX Pistol Squat
Barilla Pasta World Championship 2018
Meghan Markle and Racism Op-Ed
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds