Rujuta Diwekar wants you to avoid these mistakes when doing yoga: ‘If you don’t have time for 12 Surya Namaskars…’

“This is because we tend to spend more time on the right side and less on the left. Due to this, the left side can feel weak. Overall, the body balance is not there. There should not be weakness on either side. This is why practices should be done with awareness,” said Diwekar, adding that we should even change the leg position when sitting cross-legged.

*Don’t only do asanas you like or can do well. Learn the ones you don’t know, too.

“Yoga is for strength, for your inner strength. It is not for you to show others,” Diwekar remarked.

Some form of exercise is better than nothing (Photo: Getty Images/Thinkstock)

*If we don’t have enough time, we don’t practice any asanas.

“So, if you don’t have time for 12 Surya Namaskars, do 6; if you have no time for 6, do three. But practice for sure,” she stressed.

*If you are doing Pranayama every day, do asana also. If you are only doing asana, then incorporate Pranayama at least once a month.

“In your asana practice, explore the key aspects of yoga,” said Diwekar.

Taking a cue from her advice, let’s examine whether these suggestions remain consistent.

Shiv Rajvanshi, yoga and spiritual practitioner, said that yoga, at its core, is a harmonious blend of physical postures, breath control, and mindful awareness, but even the most dedicated practitioners can fall into patterns that limit their progress or lead to setbacks.

“One of the most common mistakes is pushing the body beyond its current capabilities in the pursuit of mastering advanced poses. This eagerness often stems from comparison, either with fellow practitioners or with the idealised images seen online, which can result in muscle strain, joint injuries, or even a loss of motivation,” said Rajvanshi.

The second mistake is neglecting the importance of warm-ups and cool-downs. Yoga is not just about the asana itself; it’s about preparing the body and mind for movement and then gently guiding them back to a state of balance. Skipping these stages can cause stiffness, soreness, and reduced flexibility over time.

Perhaps the most overlooked is reducing yoga to a purely physical exercise while ignoring its mental and spiritual dimensions. “Without conscious breathwork (pranayama) and mindfulness, the practice loses its meditative essence, becoming just another workout routine,” said Rajvanshi.

If you are interested in yoga, be sure to read these pieces too!

Yoga instructor takes 1-month malasana and warm water challenge, shares the changes she experienced

This one yoga pose outperforms 100 sit-ups, lowers cortisol levels, and improves cognitive function

All about ‘walking yoga’ and its many benefits

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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