ALIGN & REFINE: TRANSFORM YOUR PRACTICE with 4 Common Alignment Tips by Liza Pitsirilos

1) DOWN DOG: Target areas to watch are shoulders, back and legs

Misalignment in Down Dog: is to either 1) round the lower back or 2) collapse in shoulders and bend the lower back.

Suggestion: Prevent rounding of the back, shift your thighs back to engage the power of the legs. Prevent collapsing in the shoulders press the hands forward and wrap the arm pits toward the chest to turn on your peck and lateral muscles.

2) LOW COBRA: All back bends require you to activate the legs and arms to stay out of collapsing in the low back.

Misalignment in Low Cobra & Cobra: Shoulders roll forward, chest caves in due to weak arm engagement.

Suggestions: If in low cobra place hands 12″ forward elbows under shoulders. If in cobra take hands under shoulders. Prevent shoulders from rolling forward by lifting them up and back. Keep the heart open by dragging the hands (without moving them off the floor) toward your hips. You will feel a lengthening in the low back which will protect it.

3) CHATURANGA: I call this the bitter sweet pose; it has a love hate relationship. It targets arms and core but is so much damn work! Most of us breeze through it because we don’t know how to modify.

Misalignment in Chaturanga: Shoulders cave forward, elbows splay out to the side and the belly sinks down causing the low back to congest.

Suggestions: If you are new or building strength in this pose take your knees down. It will teach you how to build the strength, stamina and breath needed for this pose.  Hands under shoulders. Squeeze elbows into ribs and keep them there. Roll shoulder heads up and back away from ears and lower the entire body down in one STRAIGHT LINE. Note: some yoga styles teach this differently. For maximum use of core and bicep strength bring everything down in one straight line.

4) SIDE ANGLE POSE: Use the power of both legs. Stay out of collapse.

Misalignment in Side Angle Pose: Most people extend too far forward  and collapse into the front leg which jams the front hip.

Suggestions: Activate the back leg by lifting the back inner arch of the foot and inner leg. Tilt your pelvis back to your inner leg of back leg.