10 Common Yoga Mistakes You Might Be Making

Whether you're new to yoga or have been practicing for years, there are a few subtle misalignments that even seasoned yogis tend to miss. These small mistakes may look harmless, but over time, they can lead to discomfort, injury, or simply leave you feeling “off.”
Let’s break down 8 of the most common yoga posture mistakes—and how to fix them for good. We’ve also included outfit suggestions to help your body feel aligned, not just look it.

1. The “Neck-Only” Cat-Cow

You think you’re flowing, but it’s just your neck doing all the work.

In the quiet of early morning, you settle onto your mat and begin your cat-cow sequence. You think you’re awakening your spine, but something feels... stuck. Your breath is choppy, and your back won’t budge.

How to Fix It:
Start the movement from the tailbone, not the neck. Let each vertebra ripple through the motion. Inhale to arch, exhale to round—this is a spinal wave, not a head nod.

What to Wear:
Try ODODOS high waisted yoga pants for gentle compression in the lower back and core. The subtle support helps you feel spinal articulation more clearly.

2. The Warrior That Wobbled

You thought you were stable—but your front knee disagrees.

Warrior II seems simple—until you catch a glimpse in the mirror and notice your front knee collapsing inward. Add a sinking pelvis, and suddenly your "power pose" feels anything but powerful.

How to Fix It:
Distribute your weight evenly through both feet. Align your front knee over the ankle. Engage your inner thighs gently to find centeredness.

What to Wear:
Compression leggings offer tactile feedback to your hips and thighs, helping you track muscle engagement and stand grounded.

3. The “Just Standing” Mistake

Tadasana is not just standing.

Many people assume Mountain Pose is about being still. But done wrong, it can lead to lower back pain or postural collapse. Tadasana is an active stance—subtle but powerful.

How to Fix It:
Engage your core, lift your kneecaps, relax the shoulders. Press evenly through your feet. Stack your body up like building blocks.

What to Wear:
Pair a ribbed high-neck tank top with supportive high-rise leggings. The ribbed texture encourages upright posture without stiffness.

4. The Fold That Hurt Instead of Healed

You folded from the waist, not the hips—and your back paid the price.

Even in gentle forward folds, improper alignment can lead to discomfort. You’re reaching for calm but end up irritating your lower back.

How to Fix It:
Bend your knees slightly. Initiate the fold from your hip crease, not the lumbar spine. Let your spine stay long as you fold forward with the breath.

What to Wear:
Try soft, flowy wide-leg pants for unrestricted movement. The relaxed drape allows your hips to open naturally.

5. The Side Plank That Collapsed at the Wrist

You're working your core, not auditioning for shoulder surgery.

Side plank might look sleek, but it’s one of the most misunderstood poses. Many people dump all their weight into the wrist or over-engage the upper traps.

How to Fix It:
Spread your fingers, press down through the index knuckle. Lift from your side waist, not just your arm.

What to Wear:
A seamless workout tank minimizes friction and chafing, so you can focus on alignment—not adjusting your top.

6. The Pigeon That Felt a Little... Collapsed

You thought you were relaxing—but your spine was screaming.

Pigeon pose often looks chill, but poor setup can leave your pelvis off-kilter and your lumbar spine overarched. Linger long enough, and discomfort sets in.

How to Fix It:
Activate the back leg lightly, square the hips. If needed, place a yoga block under the front thigh to create true support.

What to Wear:
High-waisted compression yoga leggings keep the pelvis and thighs secure, giving you stability while letting the rest of the body soften.

7. The Balance Pose With Wandering Eyes

You checked one notification... and lost your balance.

In poses like Tree, concentration is everything. The moment your gaze shifts to your phone or the person next to you, your balance falters.

How to Fix It:
Find a steady visual focus point (drishti), fix your gaze, and breathe into stillness.

What to Wear:
Yoga shorts with pockets stay in place and hold your phone—so you’re less tempted to break focus mid-pose.

8. The “Cold Start” That Backfired

Skipping warm-up doesn’t save time—it costs you recovery.

We’ve all been there: you rush into your flow without warming up, hoping to save a few minutes. But tight muscles and stiff joints don't respond kindly to surprise movements.

How to Fix It:
Start with 5–10 minutes of gentle movements: supine twists, slow neck rolls, or knee circles. Wake the body before diving into deeper stretches.

What to Wear:
A modal cropped hoodie keeps your body warm and supple during those first gentle flows—soft enough to layer, breathable enough to move in.

9. The Shoulder Creep in Downward Dog

You didn’t even notice your shoulders were kissing your ears.

Downward Dog is meant to be a rest pose—but for many, it turns into a shoulder trap (literally). In the effort to lengthen the spine, people often push too hard with their arms, shrugging their shoulders up and tensing their neck.

How to Fix It:
Keep a soft bend in the knees. Press firmly from the palms and gently guide your chest toward your thighs. Relax the shoulders away from the ears, letting the neck stay long and tension-free.

What to Wear:
Lightweight racerback tank tops allow full range of motion through the shoulders and arms—no bunching, no pulling, just fluid movement.

10. The Leg Lift That Hurt the Back

You thought you were working your core—but your lower back took the hit.

Leg lifts can build deep abdominal strength—if done correctly. But it’s common to see the lower back arch off the mat, shifting the effort away from your core and into your lumbar spine.

How to Fix It:
Keep your lower back glued to the floor. Lower your legs only as far as you can without losing contact. Support your pelvis with your hands if needed, and engage the core throughout.

What to Wear:
High-waisted compression leggings provide support around the lower back and abdominal area, encouraging proper form and alignment during core work.

Final Thought: You Don’t Have to Be Perfect—Just Present

These mistakes? They’re not failures. They’re invitations. Each one brings you closer to knowing your body, to deepening your practice, to showing up not just with form—but with feeling.

Because the beauty of yoga isn't about doing it “right.” It’s about doing it with intention, awareness, and yes—in the right leggings that move when you move.