Proper Alignment Principles for Yoga-with-Weights Workouts - dummies

Proper Alignment Principles for Yoga-with-Weights Workouts

By Sherri Baptiste, Megan Scott

Part of 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.