Proper Alignment Principles for Yoga-with-Weights Workouts
Part of the Yoga with Weights For Dummies Cheat Sheet
Maintaining good posture alignment gives you a solid foundation to support your limbs, back, and head during a yoga-with-weights workout. Practicing these proper alignment principles will help you prevent injury and get more out of yoga-with-weights exercises:
Align your shoulders with your hips. Don't twist your spine or collapse your chest; line up your hips and shoulders.
Keep your collarbones wide and your shoulders back. This lengthens your spine and "opens up" your chest for better breathing and exercising.
Engage your belly muscles. Drawing your belly in and up helps support your back and prevent injury.
Keep your tailbone down. A lowered tailbone supports your back and helps prevent injury.
Stand with your feet parallel to one another. In most exercises, you begin with your feet parallel, toes pointing straight ahead.
Stand with your legs below your hips. In most exercises, you begin with your legs parallel to one another and in line with your hips for stability.
Press equally and evenly on all four corners of your feet. You want to stay rooted to the floor so you're more stable during exercises.
Commit your hands and keep them strong when balancing. When we ask you to support your body with your hands, keep your hands strong and engaged for balance.
Keep your shoulders open and relaxed. Don't shrug your shoulders; square them.
Stand up straight. Don't slouch — it keeps you from breathing well and from opening up your chest and shoulders to do the exercises properly.