6 Yoga Poses You're Probably Doing Wrong

Whether you glide from pose to pose, or sweat and shake the entire class as you sink into savasana, there’s no denying the awesome power of yoga. But there’s one thing every yogi, beginner or advanced, needs to be aware of — practicing with improper alignment class after class can lead to some nasty injuries. To mark International Yoga Day, we take a closer look at some common misalignments and easy solves that lead to a stronger practice.

Downward-facing dog

The misalignment: Trying to get your heels flat on the floor, which often entails a shorter dog. The spine — especially the low back — rounds.

The fix: To find the right length in your dog: start in plank, then push through your palms to send your hips to the sky. Don’t worry about getting your heels on the ground — the main goal of down dog is to traction the spine. Keep a softness in the knees to allow the tilt of the sitting bones upwards, creating length in the low back at the same time. Once you’ve achieved a long spine you can work on straightening the legs and lowering the heels.

Plank

The misalignment: Hips either dip too low or lift too high, so the body doesn’t form one strong, straight, line.

The fix: Line wrists up under shoulders and extend legs back behind you with your feet hip-width apart. Hug naval to spine, slightly tuck your pelvis, and feel your way into a straight line from head to toes.

Triangle

The misalignment: Arcing the side body and leaning forward to allow the hand to make contact with the shin or ground.

The fix: As you lean the body over the front leg, send the hips in the opposite direction. Hinge from the hip as you maintain length in the side body, then twist your torso towards the sky and gaze upwards.

Chaturanga Dandasana

The misalignment: The shoulders round forwards and the chest lowers all the way to the ground, as the butt lifts.

The fix: Start in a strong plank with an engaged core. Externally rotate your arm so the elbow creases face forwards, then lower yourself halfway down until your arms form a 90-degree angle. Keep your elbows hugging into the body and imagine your shoulder blades moving down the back to keep your shoulders from falling forwards.

Upward-facing dog

The misalignment: Shoulders round forwards and unengaged legs cause the hips to sink towards the ground.

The fix: Engage the legs and push through the tops of the feet to find lift. As you simultaneously push the ground away with your hands, roll the shoulders backwards and away from the ears. Keep a light engagement in the core to protect your spine.

Chair pose

The misalignment: A super arched lower-back takes engagement out of the core. The ribs pop out.

The fix: Zip your legs together, bend your knees and bring your weight into your heels. Engage your core and slightly tuck in your tail bone.

landscape with balloons floating in the air

KEEN TO EXPLORE THE WORLD?

Connect with like-minded people on our premium trips curated by local insiders and with care for the world

Since you are here, we would like to share our vision for the future of travel - and the direction Culture Trip is moving in.

Culture Trip launched in 2011 with a simple yet passionate mission: to inspire people to go beyond their boundaries and experience what makes a place, its people and its culture special and meaningful — and this is still in our DNA today. We are proud that, for more than a decade, millions like you have trusted our award-winning recommendations by people who deeply understand what makes certain places and communities so special.

Increasingly we believe the world needs more meaningful, real-life connections between curious travellers keen to explore the world in a more responsible way. That is why we have intensively curated a collection of premium small-group trips as an invitation to meet and connect with new, like-minded people for once-in-a-lifetime experiences in three categories: Culture Trips, Rail Trips and Private Trips. Our Trips are suitable for both solo travelers, couples and friends who want to explore the world together.

Culture Trips are deeply immersive 5 to 16 days itineraries, that combine authentic local experiences, exciting activities and 4-5* accommodation to look forward to at the end of each day. Our Rail Trips are our most planet-friendly itineraries that invite you to take the scenic route, relax whilst getting under the skin of a destination. Our Private Trips are fully tailored itineraries, curated by our Travel Experts specifically for you, your friends or your family.

We know that many of you worry about the environmental impact of travel and are looking for ways of expanding horizons in ways that do minimal harm - and may even bring benefits. We are committed to go as far as possible in curating our trips with care for the planet. That is why all of our trips are flightless in destination, fully carbon offset - and we have ambitious plans to be net zero in the very near future.