Yoga is a powerful practice that improves flexibility, balance, strength, and focus. But even the most popular poses can become ineffective—or even risky—if done with poor alignment. Small mistakes in form can lead to tension, discomfort, or long-term injury, especially when repeated over time.
If you’re doing yoga at home or even in a group class, chances are you might be performing some of these classic poses incorrectly without realizing it. The good news? A few simple adjustments can completely change how each posture feels and works in your body.
Here are six widely practiced yoga postures that many people get wrong—and how to fix them to stay strong, safe, and aligned.
1. Downward Facing Dog (Adho Mukha Svanasana)
Common Mistakes:
- Rounding the back
- Over-bending the knees or locking them
- Heels forced to touch the floor
Fix It:
Focus on lengthening the spine over pushing the heels down. Bend your knees slightly to allow your tailbone to lift and your back to stay long. Press evenly into your palms and spread your fingers wide. Draw your shoulders away from your ears and keep your neck relaxed.
Why It Matters:
When done properly, this pose builds shoulder strength, stretches the hamstrings, and decompresses the spine. Bad form can lead to shoulder or wrist strain.
2. Warrior II (Virabhadrasana II)
Common Mistakes:
- Front knee collapsing inward
- Leaning forward over the front leg
- Back foot misaligned or lifted
Fix It:
Keep your front knee stacked directly over your ankle. Press into the outer edge of your back foot to keep your back leg strong. Center your weight between both legs, not just over the front. Keep your torso upright and arms parallel to the floor.
Why It Matters:
Warrior II is a foundational standing pose that builds stability. Proper alignment protects the knees and opens the hips effectively.
3. Plank Pose
Common Mistakes:
- Hips sagging or lifted too high
- Shoulders collapsing
- Core not engaged
Fix It:
Line your shoulders directly above your wrists. Engage your abs and glutes to create a straight line from your heels to your head. Spread your fingers and press into the floor to lift through the chest. Avoid sinking between the shoulder blades.
Why It Matters:
Plank pose strengthens the core, arms, and shoulders. Poor form puts stress on the lower back and reduces its effectiveness.
4. Cobra Pose (Bhujangasana)
Common Mistakes:
- Overarching the lower back
- Locking elbows and pushing up too high
- Shoulders hunched toward ears
Fix It:
Keep your elbows slightly bent and close to your ribs. Press the tops of your feet into the floor and gently lift your chest using your back muscles, not just your arms. Keep your shoulders drawn down and away from your ears.
Why It Matters:
Cobra pose strengthens the spine and opens the chest, but incorrect form can compress the lower back and lead to tension.
5. Tree Pose (Vrikshasana)
Common Mistakes:
- Foot pressing against the knee
- Hips uneven or sticking out
- Lack of core engagement
Fix It:
Place your foot above or below the knee—not directly on it—to protect the joint. Engage your standing leg and keep both hips level. Draw your belly in to stabilize. Bring your hands together at your heart or lift them overhead with control.
Why It Matters:
Tree pose builds balance and focus. Poor alignment reduces stability and puts pressure on the knees.
6. Seated Forward Fold (Paschimottanasana)
Common Mistakes:
- Rounding the spine
- Pulling too hard to reach toes
- Locking knees and overextending
Fix It:
Bend your knees slightly if needed and hinge from the hips instead of collapsing the chest. Reach forward with a long spine rather than pulling from your arms. Rest your hands on your shins or ankles if your flexibility is limited.
Why It Matters:
This pose stretches the back body and calms the mind. Incorrect form strains the lower back and defeats the purpose of the stretch.
General Yoga Alignment Tips
- Move with breath. Never rush into a pose. Let your breath guide your movements and transitions.
- Use props. Blocks, straps, or folded blankets can help you modify poses without sacrificing alignment.
- Listen to your body. If something feels painful or overly strained, adjust. Yoga should challenge, not hurt.
- Practice awareness. Good alignment starts with noticing how your body feels in each pose—not how it looks.
Final Thoughts
Fixing your form in these six popular yoga postures can transform your entire practice. Better alignment means deeper activation, fewer injuries, and more long-term benefits. Whether you’re a beginner or a seasoned yogi, revisiting the basics helps build a strong, safe foundation.
