Importance of Alignment in your Yoga Practice
Written by Roxy Marshall
Yoga is one of the only forms of exercise that doesn’t require special equipment to get started, however, it is one form of exercise that can cause a lot of injuries and this is why being aware of the correct alignment in yoga is so important.
You don’t have to look far to see yoga depicted in our society, it’s included in advertisements for activewear and with influencers through our social feeds. While these poses may look great, they are generally modified by photographers to get the style they are after rather than holding true to the yoga pose (asana) itself.
In the short term, an asana that’s poorly aligned may not cause any harm to the body, however over time, it won’t increase any benefits or enjoyment to the whole yoga experience either.
Having correct alignment in any yoga pose can bring ease to one part of the body while bringing length, strength, and a stretch to another.
Downward Dog (Adho mukha svanasana) is a good example as it is one of the most popular inversions. A common theme I see in Downward Dog follows the trait and posture of a weak plank; shoulders are not quite stacked over the wrists, legs are so straight that the knees are locked back and the hips are hovering a little too high than parallel to the floor. A side-on view would be an obtuse triangle, a wide-angle at the top with smaller angles at either side.
Continuing a Downward Dog in this fashion will put great strain on the shoulders, you will never get the length and stretch along the whole back body as is intended and the goal of grounded heals will seem like a pipedream.
When we look at Downward Dog as a pose it’s best to think of an upside-down “V”. Slowly start to press the balls of the palms into the mat. Take the pressure off the shoulders by guiding the lower ribs towards the thighs, this will help hike the hips higher, and a slight bend, or if required a heavy bend, of the knees, will reduce the pull in the hamstrings. Continue to press the hands into the mat to guide the heels to the ground.
Warrior II (Virabhadrasana II) is another popular pose. When held incorrectly Warrior II can bring pain to the knees and hips, strain in the lower back, and tension to the neck as a result of drawing the shoulders up towards the ears.
Warrior II is a strong pose, it creates a stable base to build strength so that as the transition to Dancing Warrior occurs through the top body the lower body will not falter. The front knee should track over the ankle while the hip girdle should be upright and point toward the front corner of the mat. A slight twist through the torso allows the chest and arms to run parallel with the side edge of the mat. Soften through the shoulders to reduce the tension held in the neck.
Yoga should be an enjoyable experience for the body and mind. There’s a fine line between effort and ease, both are welcome on the yoga mat. However, pain is not a sign of growth and will bring stress to the body. If a pose or posture hurts it is possible you are putting the body in a position that is not comfortable or natural and if done continuously will cause damage to joints and muscles.
A few simple but yet effective adjustments to your alignment can make the world of difference to allow the pose to bring the benefits that were intended to the body.
If you would like more personalised alignment guidance with your practice, feel free to ask any of our teachers before or after class for some support with this. That’s what we’re all here for!