7 Common Yoga Mistakes Beginners Make (And How to Fix Them)

Starting yoga is one of the best decisions you can make for your body and mind — but many beginners unknowingly repeat the same mistakes, which can lead to frustration, minor injuries, or quitting too soon. The good news: these slip-ups are easy to fix once you know what they are.

Here are 7 common yoga mistakes beginners make and how to correct them so you build a safe, enjoyable, and lasting practice. Whether you join group yoga classes or try different types of yoga at home, these tips will help you get the most from every session.

1. Holding Your Breath

The mistake: Focusing so hard on the pose that you forget to breathe, or breathing in a shallow, tense way.

Why it matters: Breath is the foundation of yoga. Holding your breath increases tension, raises blood pressure, and makes poses feel harder than they need to be.

How to fix it: Inhale when you open or lengthen (e.g. arms up, chest forward). Exhale when you fold, twist, or deepen a pose. If you’re unsure, breathe slowly and evenly and let the teacher’s cues guide you. In yoga classes we often link breath to movement — once you tune in, it becomes natural.

2. Comparing Yourself to Others

The mistake: Looking around the room and feeling “behind” or inflexible compared to others.

Why it matters: Everyone’s body and journey are different. Comparison steals the calm and focus that yoga is meant to build.

How to fix it: Keep your gaze soft (or close your eyes when it’s safe). Focus on how you feel today, not how the pose looks. Progress in yoga is internal — less stress, better sleep, more ease — not just touching your toes. In group classes and different types of yoga, the aim is your own practice, not competition.

3. Skipping the Warm-Up or Cool-Down

The mistake: Jumping straight into strong poses or leaving as soon as the “main” part of class ends.

Why it matters: Warm-up prepares muscles and joints; cool-down and Savasana help the nervous system settle and lock in the benefits of practice.

How to fix it: Arrive a few minutes early so you’re not rushing. Stay for the full class, including final relaxation. If you’re short on time, choose a shorter yoga class rather than cutting the beginning or end.

4. Pushing Through Pain

The mistake: Treating “no pain, no gain” as a yoga rule and pushing into sharp or joint pain.

Why it matters: Yoga should feel challenging but not harmful. Pushing through pain can lead to strains and setbacks.

How to fix it: Distinguish between healthy stretch/discomfort and pain. If you feel sharp pain, back off or come out of the pose. Use props, reduce range of motion, or rest in Child’s Pose. A good teacher in yoga classes will encourage listening to your body — that’s part of the practice.

5. Wearing the Wrong Clothes or Practising on a Slippery Surface

The mistake: Wearing very loose or baggy clothes that get in the way, or practising on a smooth floor without a non-slip mat.

Why it matters: Slipping or constantly adjusting clothes breaks focus and can cause small injuries.

How to fix it: Wear fitted but comfortable clothes that allow movement. Use a proper yoga mat with good grip. In studio yoga classes mats are often provided; at home, invest in a basic non-slip mat so you feel stable in any type of yoga you try.

6. Only Doing One Style or Skipping Basics

The mistake: Doing only high-intensity or only very gentle yoga, or skipping foundational alignment.

Why it matters: A balanced practice includes strength, flexibility, and rest. Understanding basics prevents injury and makes different types of yoga more enjoyable.

How to fix it: Try a mix — e.g. a beginner-friendly class for alignment, plus something that matches your goal (relaxation, strength, etc.). Build a base before jumping into advanced styles.

7. Expecting Instant Results

The mistake: Expecting big flexibility or stress relief after one or two classes and giving up when change is gradual.

Why it matters: Yoga works over time. Impatience can make you push too hard or quit before you see benefits.

How to fix it: Set an intention for the practice (e.g. “I’m here to feel calmer” or “I’m building strength”). Notice small wins — better sleep, less neck tension, more patience. Commit to a few weeks of regular yoga classes or home practice using guided types of yoga before judging the results.

Fixing these 7 common yoga mistakes will make your journey safer and more rewarding. If you’re in Bangalore and want guidance tailored to your level, you can join our yoga classes or explore different types of yoga with an Art of Living certified teacher. Start where you are, breathe, and enjoy the process.

Bonus: Your First Month — What to Expect Week by Week

Knowing what to avoid is half the battle; having a rough map for month one sets more realistic expectations.

Week 1 — Learn to breathe in the poses Breath (Mistake 1) is the focus of week one. Don’t try to go deeper than your body easily goes. Observe, listen to cues, feel mild soreness after the first session or two — it’s normal — and come back.

Week 2 — Build the habit; catch comparisons Aim for 2–3 sessions. Each time you notice yourself watching someone else in class (Mistake 2), bring the gaze back to a fixed point on the floor or close your eyes. Try a second style if you can: even 20 minutes of Yin vs Vinyasa teaches you something useful about your body.

Week 3 — Work with discomfort intelligently Week 3 is when beginners most often push too hard (Mistake 4). Poses that felt impossible in week 1 now feel almost achievable — so the temptation is to force the last 10%. Hold back. Use props without embarrassment. A half-depth pose held with relaxed breath is worth more long-term than a “full” pose held with gritted teeth.

Week 4 — Review your results honestly Are you sleeping better? Less stiff in the mornings? A little calmer under pressure? These are the real month-one results of a yoga practice (Mistake 7). Visible changes in flexibility or balance take longer. If you’re here at week 4 and still going, you’ve already outperformed most people who start yoga and quit in the first two weeks.

After month one:

Get at least one session focused on alignment — standing poses, forward folds, and Downward Dog all benefit from direct feedback.
If your current style doesn’t match your goal, browse types of yoga or yoga by goal to find a better fit.
Write down your intention for month two: what you noticed, what changed, and what you want to develop.

One month of consistent practice — 2–3 times a week, full sessions, with awareness of the 7 mistakes — is enough to feel a meaningful difference. Keep going.

Ready to start yoga the right way?

Join group or 1:1 yoga classes with CA Shikha Nikhil Dokania in Bangalore or online.

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Frequently Asked Questions

Is it normal to feel sore after my first yoga class?

Yes. Mild muscle soreness is common as your body adapts. Rest, hydrate, and avoid pushing into pain. If pain is sharp or in joints, ease off and consider one-to-one guidance.

How often should a beginner do yoga?

2–3 times a week is a good start. Consistency matters more than long sessions. Once you feel comfortable, you can increase frequency or try different [types of yoga](/yoga/types/).

Can I do yoga if I'm not flexible?

Yes. Yoga improves flexibility over time. Focus on your own range of motion and use props. A good [yoga class](/#contact) will offer modifications for all levels.

Should I eat before yoga?

A light snack 1–2 hours before is fine. Avoid heavy meals. Hydrate well and have a small snack or meal after class if needed.

What if I can't keep up in a group class?

It's normal. Take breaks in Child's Pose, skip poses that don't suit you, and communicate with the teacher. Many [yoga classes](/#contact) offer beginner-friendly options.