Many of us turn to Yoga after having tried many other fitness techniques.
And the general approach to exercise is to do more, do it faster, and push yourself to burn calories. We want instant gratification, and exercise begins to feel like punishment after a while.
And then we start looking for the next get-slim-quick routine.
Coming to Yoga with this mindset can get in the way of receiving the full benefits of this amazing practice.
Yoga is based on an entirely different philosophy than the Western fitness routines focusing primarily on physical fitness.
Becoming fit and slim usually is a by-product of a good yoga practice – although this is not the aim of yoga at all.
The aim of Yoga is to get you to the realization that you are “complete/full/whole/perfect” as you are – and the yoga poses are a way to prepare the body to sit in meditation and connect to deeper insights.
With this background let us look at some common mistakes people make in their routine.
Here are some tips on how to avoid making these mistakes and get the most out of your yoga routine:
Mistake 1: Not warming up properly before your workout.
One of the most common yoga mistakes is not warming up properly before your workout. Many people think that they can just jump right into their poses, but this can actually lead to injuries. A good warm-up should include some gentle stretching in the form of Sookshma Vyayam. This is a series of simple movements that loosen up the body’s joints and muscles from head to toe. Energy begins to flow freely and this helps to prepare your body for the rest of the session with ease.
Mistake 2: Randomly doing poses without following complementary sequences
Yogic postures were devised keeping in mind human physiology. To ensure equal development of all muscle groups, there are complementary poses that follow each other. So for example, if you are doing Paadhastasana (forward bend touching your feet) it is to be followed by Ardha Chakrasana (standing backward bend). This ensures that the muscles that were stretched in the first pose get a relaxing massage in the next pose. This helps to prevent muscle fatigue.
This is a crucial difference to understand – unlike common fitness routines that are about burning fat while pushing yourself to the limit – this is about staying in touch with the body and engaging muscles mindfully.
Mistake 3: Not using props when needed.
It doesn’t make you less of a yogi if you use props when needed. It’s okay to support your back on a yoga brick while sitting for pranayama practice. Doing this helps you sit comfortably while keeping your back straight.
Mistake 4: Holding your breath while you are in a pose.
We tend to focus on following the steps required to get into a posture perfectly. While doing this there is a tendency to hold your breath or breathe shallowly. But breathing fully and properly is very important for us to get the full benefit of yoga practice. Remember to breathe.
Be mindful of the tension and consciously release it with a deep exhale followed by an inhale.
Mistake 5: Overdoing it on the weekends
Had a busy week? Indulge in binge eating? Don’t try to compensate by pushing yourself and overdoing 100 Surya namaskars to lose weight. If you push yourself too much – chances are next weekend you will look for excuses to avoid getting into a session.
You may end up hating the sessions if you push yourself beyond the comfort zone of your body.
Mistake 6: Not relaxing in between poses
It’s important to relax in between yoga poses. Stretching and holding poses can be strenuous, so it’s important to take a break and relax in between poses. This will help you maintain your balance and stay safe while doing yoga. It will also make your practice more enjoyable.
It also gives your mind a break, so you can focus on your practice. If you find yourself getting tense during a pose, take a few deep breaths and relax before continuing.
This will help you stretch further and improve your alignment. It will also help prevent injuries.
Mistake 7: Practicing Yoga at Home Without a Teacher
Practicing Yoga at Home Without a Teacher can cause problems. People often develop incorrect habits that can be difficult to break later on and can lead to injuries. Additionally, incorrect posture can cause other problems, such as back pain.
It is important to have proper instruction to learn the correct poses and how to do them safely. For example, if you don’t have good posture, you can end up with a wrong alignment which can lead to pain. Sometimes people practice yoga with their heads down, which can lead to neck pain. It’s important to be aware of these risks and take the time to learn the correct poses and sequences before practicing on your own.
Mistake 8: Ignoring your body’s feedback
In order to get the most out of your yoga practice, it is important to listen to your body’s feedback. Watch out for any pains or aches, and do not over-stretch.
Pushing yourself too hard can lead to injuries, which will set back your progress and might even require you to take time off from practicing altogether. Be patient and let your body gradually adapt to the new poses.
If you experience any pain or ache, do not continue the pose. You may also want to avoid overstretching, as this can lead to injuries. Instead, modify the pose so it is more appropriate for your current level of flexibility. Remember: the goal is to feel better, not worse.
Mistake 9: Letting Your Muscles Fatigue
The general point of view about fitness activities is that one should keep going even if one is feeling tired and exhausted. This is not how it is supposed to be with yoga. Yoga is not like running a sprint or doing aerobics.
Yoga is like a slow marathon and the benefits are cumulative and you get the compound interest of better mental health, peace, and joy.
If you’re doing a challenging pose and your muscles start to fatigue, ease up on the pose until your muscles have recovered. Don’t try to power through the pose; this can lead to injury. Muscle strength and flexibility come gradually but surely.
Mistake 10: Underestimating the importance of relaxation
One of the pitfalls of doing Yoga on your own is that you tend to take shortcuts – in order to finish the session sooner, you may remove sections that you feel are unnecessary. One such casualty is Savasana, or corpse pose – this is the asana where one relaxes either in between difficult poses or towards the end of the session.
Now Savasana, when done correctly, helps to relax each muscle group in the body sequentially from toes to head by first contracting a muscle and then releasing it. This helps to release any fatigue and most importantly prevents injuries. Do not underestimate the importance of Savasana and ensure that it’s done as prescribed by your instructor.
In conclusion, avoid these 10 common mistakes in your yoga routine to help you stay safe and achieve the best results. Remember, yoga is about finding your own personal practice and listening to your body. If something doesn’t feel right, back off and try again another day.
As you continue to practice, you will learn what works best for you.
Namaste!
