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This article was first published 13 years ago

5 common yoga poses done wrong

Last updated on: November 16, 2010 15:36 IST

Image: 5 common yoga poses done wrong

In an earlier article, yogacharya Shameem Akthar showed us five mistakes to avoid while on the mat. Here she shows us how to avoid errors while executing five classical poses.

In yoga, technique is most important because a particular manner in which a body part is stressed or relaxed has a massaging impact. The massage on important acupressure points is what makes yoga help in the healing and anti-aging process. Bypassing the technique means you have ignored the core philosophy of yoga as well as lost most of the benefits of a pose.

Some schools do not bother about technique simply because they believe this focuses too much on the body and instead concentrate on the mental aspect of yoga. However, even ancient texts emphasise that the body must first be prepared so that the mind may be controlled through that. Other schools use shortcuts to reach a pose, again bypassing the relevance of involving the mind and emotional focus.

On the following slides, Shameem Akthar, yogacharya trained with the International Sivananda Yoga Vedanta Center, shows you how to avoid mistakes while executing five classical poses.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Follow Shameem's yoga products on her online shop Yogatique on . Shameem's second book Yoga in the workplace, with photographs by ace photographer Fawzan Husain, is now available at online shops and bookshops across the country.

Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

Shavasana (Corpse pose)

Image: Unless the mind is settled, which is reflected in the stillness of the body, no healing will happen.

This is a basic pose used as a cool down or for meditation. Often, however, it is done rather sloppily. Since it is named after a corpse, it must invite stillness in the body and feeling its heaviness on the floor.

The hands must be approximately 40 degrees away from the body, palms facing upwards. The feet must also be 40 degrees apart. The face must be straight, though some school advise you to tilt it to one side. Eyes must be closed.

The most important aspect of the Shavasana, which must never be compromised, is that once you adjust yourself into the pose you must not shift or fidget. Fidgeting indicates a restless mind. Unless the mind is settled, which is reflected in the stillness of the body, no healing will happen.

If you lie in the corpse pose for five or ten minutes, you will feel the tension in the body easing as each part loosens up and your body starts to relax its weight into the ground. When this relaxation is complete, the body's natural healing aspect kicks in, making this simple pose a very powerful one.

Sarvangasana (Shoulder Stand)

Image: The pose must be reached elegantly. Using the abdominal muscles will make this pose elegant..

The pose demonstrated is the more common preparatory variation called Viparita Karani (Inverted Psychic Union Pose). The most common error is lack of focus where a person kicks up desperately in the pose, moves shoulders out of the mat and/or bends the legs.

The pose must be reached elegantly, with legs at right angles to the body, palms pressing down into the mat. While the hips lift up the hands must move up to be lightly placed at the hips. The weight must continue to be on the shoulders and the pressure on the hands must be light.

Most people land back heavily with their legs crashing onto the mat. That is because instead of lowering their hips which is far closer to the ground, the focus shifts to their feet. Using the abdominal muscles will make this pose elegant.

Matsyasana (Fish Pose)

Image: Matsyasana boosts respiration, blood circulation and works out the subtle muscles of the face.

For this pose the arms must be placed under your hips, palms flat on the ground. Viewed from above, the elbows and forearms must be completely hidden under the torso before you lift up.

To do that, raise your head, arch the neck to drop crown on the floor behind. However, most people fold into the pose from the mat.

Clearly, the arch of the neck (where your thyroid is being massaged) will be less intense if you do that. Also, when you turn the head from the floor, only the back of your neck will touch the ground, diluting the purpose of the pose further.

Most people also keep the elbows flared out. This reduces the stretch along the upper back, which is deliberately intense to improve your respiratory capacity. Also, the neck will be tense in this pose if done sloppily.

Paschimottanasana (Seated forward bend/West-facing pose)

Image: Relax in this pose, use your breath as you phase your practice to gradually increase flexibility.

Most people bend their knees in this forward bend. The knees must be straight, and the legs together lightly touching each other.

Most people also bounce in this pose. Bouncing contracts all muscle groups, and can even lead to injury. Plus it is an aggressive way of dealing with an extreme stretch.

You must learn to relax yourself in this pose, use your breath as you phase your practice to gradually increase your flexibility.

Trikonasana (Triangle pose)

Image: The supporting hand must not take the weight, a common mistake even among serious practitioners.

In this pose, most people forget to move their foot to face outwards (towards the side where you are twisting). This is important to take the pressure off the knee.

Also bending the knee dilutes the purpose of the pose which is to stretch your legs, make them stronger and more supple.

The hand positions are also important. The raised hand must be straight instead of tilting in any direction. The latter displays a lack of mental focus.

The supporting hand must not take the weight, a common mistake even among serious practitioners.