You're not Alone: Common Yoga mistakes and how to avoid them

So, you’ve tried yoga, but you’re not seeing the results everyone raves about. Or maybe you’ve started to feel like yoga just isn’t for you. Believe me, I get it. Yoga can be challenging, and if you’re not seeing the benefits or feel like you’re stuck, it’s easy to get discouraged.

But here’s the thing: It’s not about failing. In fact, most of the time, the reasons why yoga feels frustrating can be traced back to a few common mistakes that so many of us make—especially in the beginning. The good news? These mistakes are totally fixable, and once you make a few adjustments, you’ll start to see and feel the transformation you’ve been craving.

Let’s dive into some of the most common yoga mistakes and how you can avoid them so that your practice feels good again (because it should!).

Mistake 1: Comparing Yourself to Others

I’ll be honest—this is probably the most common mistake people make when practicing yoga. Whether you’re in a studio or following an online class, it’s so easy to look around and compare yourself to others. You see someone folding into a perfect pose, and you start to feel like you’re not “good enough” because you’re not as flexible or strong.

How to avoid it: Remember, yoga is your personal journey. It’s not about being better than anyone else—it’s about being kind to your own body and progressing at your own pace. It doesn’t matter if you can touch your toes or bend like a pretzel. What matters is that you’re listening to your body and finding what works for you. The next time you catch yourself comparing, take a deep breath and refocus on your own practice.

Mistake 2: Pushing Yourself Too Hard

I get it. You want to see results. But when you push yourself too hard—forcing your body into poses before it’s ready—you can end up doing more harm than good. Overstretching or straining in a pose can lead to injury or make you feel like yoga is painful or exhausting.

How to avoid it: Yoga is about finding balance, both in your body and mind. Instead of pushing, focus on progress, not perfection. It’s okay if you can’t get into the full expression of a pose right away. Use props like blocks or straps to support you, or simply modify the pose to fit where your body is today. The more you practice with patience and care, the stronger and more flexible you’ll become—without the burnout.

Mistake 3: Holding Your Breath

Ever notice that when you’re struggling in a pose, you hold your breath? I used to do this all the time! But holding your breath, especially in difficult poses, actually creates more tension in your body. Plus, breathing is the foundation of yoga—it’s what connects your mind and body and helps you move through the practice with ease.

How to avoid it: Pay attention to your breath, especially when you’re in more challenging poses. The moment you notice you’re holding your breath, try to slow down and take deep, steady inhales and exhales. Moving with your breath makes yoga feel more fluid and helps calm your nervous system. Trust me, your body will thank you.

Mistake 4: Skipping Warm-Ups and Cool-Downs

I know the feeling—you want to jump right into your practice or finish up quickly after the last pose. But skipping your warm-up and cool-down can make your practice less effective and, in some cases, lead to injury or stiffness later.

How to avoid it: Treat your body with care. Start your practice with gentle movements that warm up your muscles—think Cat-Cow, Child’s Pose, or Downward Dog. And when you’re done, give yourself time to cool down with relaxing stretches like Seated Forward Bend or Savasana. These little moments of prep and rest can make all the difference in how your body feels before, during, and after your practice.

Mistake 5: Being Inconsistent with Your Practice

If you’ve tried yoga a few times but aren’t seeing the results you want, it might be because your practice isn’t consistent enough. I get it—life is busy, and finding time for yoga can feel like a challenge. But just like anything else, consistency is key to experiencing real change.

How to avoid it: It doesn’t have to be perfect, and it doesn’t have to be every day, but try to commit to a regular practice, even if it’s just 10 or 15 minutes a few times a week. The more you show up for yourself, the more you’ll start to see the benefits. You’ll build strength, flexibility, and peace of mind over time. Start small and work your way up—consistency beats intensity every time.

Mistake 6: Ignoring Your Body’s Signals

Have you ever pushed through a pose even though your body was telling you to stop? This happens a lot, especially when you’re determined to “nail” a pose. But ignoring your body’s signals can lead to discomfort or even injury.

How to avoid it: The key to yoga is listening to your body. Yoga is about tuning in, not tuning out. If something doesn’t feel right, it’s okay to modify the pose or take a break. There’s no shame in resting or skipping a pose if your body needs it. Honor where you’re at, and you’ll find that your practice becomes more enjoyable and sustainable in the long run.

Mistake 7: Forgetting the Mind-Body Connection

Yoga isn’t just a physical practice—it’s a mental and emotional one too. If you’re only focusing on nailing the poses, you might be missing out on the deeper benefits of yoga: mindfulness, relaxation, and mental clarity.

How to avoid it: Bring your attention inward during your practice. Focus on your breath, the sensations in your body, and the way you feel emotionally. Yoga is an opportunity to check in with yourself—not just physically, but mentally too. When you approach yoga as a holistic practice, the benefits will naturally flow into your everyday life.

Final Thoughts: You’re Not Alone

If you’ve ever felt like yoga wasn’t working for you, trust me, you’re not alone. So many of us make these common mistakes, and it’s totally normal! But the beauty of yoga is that it’s a practice, which means there’s always room to grow, learn, and improve.

By making a few small changes and being kind to yourself along the way, you can transform your yoga practice from something that feels frustrating into something that feels fulfilling. It’s not about being perfect—it’s about showing up, listening to your body, and embracing the journey.

You’ve got this, and your yoga practice will meet you exactly where you are.