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If you�ve never taken a yoga class before, the numerous poses can be pretty intimidating. Downward facing dog, crow pose, cat and cow, wheel, warrior, the list goes on. And if your first experience is in an overflowing class, the instructor likely won�t have a chance to make sure you�re perfectly positioned in each posture.

Granted, yoga is all about going with what feels right for your body. But doing certain poses incorrectly can lead to muscle imbalances and possibly even injuries down the road. And it�s important to note that newbie yogis aren�t the only ones susceptible to mistakes. Even if you�ve been practicing yoga for years, there�may be room for improvement.

RELATED: Easy Fixes to Yoga Poses to Protect Your Knees, Neck, and Wrists

In this video, yoga instructor Kirby Koo demonstrates four common yoga form mistakes, plus how to correct them.

No time to watch? Here are some quick fixes for each pose:

Downward facing dog

The problem: Hunched shoulders.

The fix: Draw shoulders away from ears, outwardly rotate arms.


The problem: �Bat wing� shoulder blades.

The fix: Draw shoulder blades apart, broaden through collar bones.

Upward facing dog

The problem: Head tipped too far back, crunching lower back.

The fix: Lower chin, draw shoulders away from ears, lift thighs off the ground.


The problem: Crunching back of neck, �bat wing� shoulder blades.

The fix: Draw shoulder blades apart, bring sternum forward.

Professional Scope of Practice *

The information herein on "These Are the Yoga Poses Everyone Does Wrong" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

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Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*


Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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