Beginner Yoga Mistakes: A Belief That Can Hurt and Help Our Yoga Practice And How To Manage It

Mostly we get messages to try harder, run faster, and be number one. If we have internalized this message, we bring this attitude to our yoga practice. Striving to perform and be better might have become our way of approaching life.

Striving can show up in ways that subtly defeat our spirit. Beginners to yoga make the mistake of forcing to achieve what they consider to be the pose rather than appreciate and accept modifications. Modifications are available for all body parts: tight hips, weak wrists, low back pain, and so on. For example, in Sun Salutations many struggle moving from step 8 - Downward Facing Dog, Adho Mukha Svanasana to step 9 - Lunge or Runners Pose, Ashwa Sanchalansana. Tight hamstrings and hip flexors make the move difficult; and it is impossible to bring the back leg all the way through and in one graceful move place that foot between the hands.

Here's a secret in Yoga. Yoga poses reveal and challenge our weak areas. We experience this very quickly. Sometimes we see other students performing a move with grace and ease; feelings of frustration surface. We have a never-say-die spirit; we muster courage and push internally to try to make the impossible happen. Our breath becomes forceful and we might groan as we make even more effort.

We hurt our practice when we experience feelings of frustration because we cannot do a pose; when we push and force trying to make the impossible possible; and when we refuse to accept modifications. If only we could have compassion for ourselves at this time.

While practicing the Lunge pose on its own, shorten the distance between both feet. Move dynamically with the breath, exhaling as you straighten the front knee to the best of your ability, and inhale as you gently lunge forward returning to the place where the knee is directly above the ankle. Note - allow the toes to lift as you try to straighten the front knee without force. When you are ready to, can you hold Lunge for a minimum of 6 easy breaths?

Here are two points worth noting:

(1) Acceptance of limitations does not mean resignation.

(2) Yoga poses must be modified to suit the individual. It is a mistake to think that your body must be forced into a yoga pose.

What qualities are needed to accept and appreciate modifications? Patience is one quality. It takes time to release tight muscles. Consider which daily activity and hobby might contribute to this tightness. Observe the mind-body connection and which muscles engage when you strive for success during your day. It is a mistake to disconnect life off the mat from our practice on the mat. In terms of striving, we can make this quality work for us rather than against us when in our practice we:

Strive to keep our commitment to be on the mat regardless of distractionsStrive to bring our awareness back to the body again and againStrive to move with the breath.

Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

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