Yoga is a very safe exercise with its low-impact movements and its likely that it comes with low- risk guarantee, still people are getting injured and land themselves in ER’s or annually in doctors’ offices. Its basically because if you do any exercise incorrectly, it will lead you to hurt yourself.
Here are tips for perfecting the three most common poses without any pain and getting the best outcome for all the hard work done. It will help in toning your body without hurting yourself.
You must be familiar with this common pose as shown in the photo. To do it correctly without getting hurt is keep gazing at the point in front of your mat on your mat. Line up your head, neck and back so as to have no cramps while doing this pose. Keep your chin aligned, don’t lift it above your biceps or tuck it in to your chest.
Draw your shoulder blades apart and pull them down so as to avoid rotator cuff inflammation and pain. At the very same time do rotate your arms so that your elbows point backwards towards your legs.
While you are lifting your legs, tighten your abs to heat up the core muscles, which supports the weight of your lower body. Line up your ankles, knees, hips, and shoulders in a straight formation.
Create your base by your upper arms, shoulder blades, and head. Don’t put your weight on your neck. To bring them all together and also protect your spinal cord, pull shoulder blades down and together. Curl your chin to your chest. If you can’t reach your chest then rest your arms and shoulders on a stack of blankets and keep your head on the mat so as to avoid overstretching the spinal ligaments, which can diminish their elasticity.
Keep both your pelvic bones level pointing towards the floor and align with your neck and chest to set up the pose. Now rotate your torso towards your front foot.
You should your bottom wrist directly under your shoulders. If you are having problem in touching the floor then place your hand on a block. Don’t overstretch as it can lead to a muscle strain.