How to Get Proper Alignment In Vinyasa yoga

How do you maintain proper alignment when you're flowing in and out of poses in a Vinyasa class? Here are a few tips to keep in mind to make sure you're aligned.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Comfortable clothing
• Yoga mat

1. Start in Warrior I. Plant your feet by spreading your toes and visualizing your feet rooted in the mat. This will help you keep proper alignment in any pose, but for now stay in Warrior I.

2. Make sure your knee caps are always over you toes. Do not hyper extend your knees. When in a lunge or a warrior pose, make sure the bend in your knee is at a 90-degree angle.

3. Align your belly button with the center of your pelvis at all times. Try to push back your belly button a little to support the lower back. Slightly tuck the tailbone. You'll feel the vertebrae long and extending. Continue to draw the belly button back and extend the spin upward.

4. Relax the shoulders. Feel the shoulders draw down the back. Imagine the shoulders a mile distance from your earlobes.

5. Extend the arms up and overhead and spread the fingertips. Face the palms of the hands toward one another. This is properly aligned Warrior I.

6. Transition into the next poses by starting at the feet, rooting the feet, then aligning the knees, then drawing the belly button back toward the spine, then dropping the shoulders and extending the arms either up and overhead or out to the side.

Tips & Warnings

• Start at the floor and check yourself, from your toes, to you knees, to you belly button, to your shoulders, to your neck, to your head.
• Scan your body. Usually what feels good is the right alignment, so take time to get to know your body in the poses.
• Do not practice yoga unless you have a certified yoga instructor's or doctor's permission.

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