1. Downward-Facing Dog (Adho Mukha Svanasana)
A common error here is forcing the heels to the floor too early, which collapses the chest and rounds the upper back, putting painful pressure on your wrists and shoulders.
What to look for: In the corrected position, the spine forms a perfectly straight line from the hips down to the wrists.
The Fix: Notice how tilting the pelvis forward and slightly lifting the heels helps straighten the back. Focus on pushing your weight up and back into your hips rather than down into your hands.
2. Cobra Pose (Bhujangasana)
When trying to lift too high, people often lock out their elbows. This jams the shoulders up into the ears and hyperextends (crunches) the back of the neck, pinching the spine.
What to look for: In the correct alignment below, the neck stays long and neutral, and the shoulders are rolled down and away from the ears.
The Fix: Keep a generous bend in your elbows and pull them in tight toward your ribs. Slide your hands slightly further back near your mid-ribcage instead of out in front of your shoulders.
3. Plank Pose (Phalakasana)
When the core isn't fully engaged, the body loses its line. This image illustrates a common variation where the hips are lifted too high, taking the work out of the abdominals and shifting incorrect weight into the toes and wrists.
What to look for: The hips are raised up into a mini-V shape instead of creating a flat, continuous line from the head to the heels.
The Fix: Lower your pelvis until your torso is perfectly parallel to the floor. Pull your stomach in tight toward your lower back and press back firmly through your heels to activate your thigh muscles.
A Great Rule of Thumb: If you're ever unsure about your form while practicing at home, try setting your phone up to record a quick 10-second video of your side profile. Comparing your snapshot to these guidelines makes adjusting your alignment incredibly straightforward!
