3 Yoga Poses You May Be Doing Wrong + How To Fix Your Form

Yoga injuries can be prevented by practicing proper form. Here are three common yoga poses that are often done incorrectly and how to easily fix them!

Reverse Warrior Proper Form

Yoga is incredible for building strength, flexibility, and increasing overall wellness. But despite its gentle image, some yoga poses can actually be harmful if practiced improperly.

Yoga injuries happen frequently. And with its increasing popularity, there are many yoga enthusiasts who try poses without proper instruction.

Even as a regular practitioner, I still find I’m constantly learning new tips to improve the safety of my practice.

One of my favorite yoga teachers who does an amazing job of correcting form is Nicole Sciacca, Chief Yoga Officer at Playlist Yoga in West Hollywood.

Nicole brings so much creativity and energy to her challenging flows while also paying close attention to proper form to prevent injuries.

I recently attended Nicole’s class as a part of the Propel Co:Labs series with a few friends and we had an amazing time flowing to her stellar playlist.

The always incredible mind body experience was enhanced this time by a live DJ and tasty electrolyte water.

dancers pose group photo

After the class, one of my friends commented on Nicole’s instruction, stating she’d never heard some of the form cues before and was so glad she’d learned them.

Nicole knows her stuff, so I recruited her to share a few tips with you today!

3 Yoga Poses You May Be Doing Wrong + How to Fix Them 
by Nicole Sciacca

Plank Yoga Pose Proper Form

#1. Plank

  • Plank pose requires engagement of the entire core. Do not collapse any part of the body toward the mat.
  • Make sure the neck is safe by drawing the crown of the head forward.
  • Let the lower body assist you in plank by keeping the thighs lifted. If you need to lower your knees down that is always an option.

Upward Facing Dog Yoga Pose Proper Form

#2. Upward Facing Dog

  • People often arch their head back too far in this pose, creating unnecessary strain on the neck. Keep the gaze straight forward so that the “back bend” remains in the upper back versus compressing and crunching the lumbar spine.
  • Keep the wrists directly underneath the shoulders, as opposed to extended in front of the body.
  • The thigh bones should be pressing up, not resting on the mat. Engage your quads to keep your thighs off the mat and to prevent your feet/legs from turning outward.
Reverse Warrior Yoga Pose Proper Form

#3. Reverse Warrior

  • Keep the back foot on a slight angle to ensure the back knee is safe. Avoid turning the back foot out in the opposite direction as pictured above.
  • Take care not to compress and crunch the lumbar spine by bending too far back. Think: “more up than back”.
  • Avoid this pose if you feel any pain in the low back!

Nicole always emphasizes the fact that your practice is your practice. You have to do what’s best for your body and that means listening to your body. If a pose is painful, back off. Even if it’s a pose you do regularly, your body changes daily and what works one day may not work the next. Never push a painful pose.

Have any questions about proper form? Ask below and I’ll get them answered by Nicole!

playlist yoga propel co:labs event

Heads up: the Propel Co:Labs Fitness Festival is this weekend in Los Angeles. There is still time to grab passes and get $10 off using my code: TENOFF.

Hope to see some of you there!

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Yoga Poses Proper Form

Try safe yoga poses at home with these fun flows:

Weigh In: Do you practice yoga? Which poses do you have trouble with? Can you think of other poses that are commonly done incorrectly?

* Disclaimer: This web site is for informational purposes only. Consult a physician before performing this or any exercise program. This post is sponsored by Propel but all opinions are my own.


  1. Thanks for the tips and reminders! I think even if you’re experienced with yoga you can get a little lazy in these poses. Always a good reminder to do them with proper form for best results and safety! Thanks!

  2. Such an informative post! I do a lot of yoga at home and these are definitely some great tips!
    Sonali- The Foodie Physician recently posted…Chocolate Coconut Almond GranolaMy Profile

  3. This is actually really fascinating. I wonder if I’m doing reverse warrior wrong… I’ll have to video myself next time I’m doing it. And I KNOW I was doing upward facing dog wrong for at least a year. Thanks!!

  4. Amanda Howard says:

    Absolutely a huge fan of YOGA! I first started with prenatal yoga and I’m convinced it totally changed my whole birthing experience for the better in a major way!

  5. Such an informative post! Thanks for sharing! 😀

  6. I absolutely love it when yoga instructors are specific with form cues and help to correct. These guides are so helpful for at home!
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  7. Thanks for showing the correct form in these yoga poses! Definitely wouldn’t want to get an injury from doing it wrong!
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  8. This is so great. I’m always super mindful of form but sometimes you just need that visual. This makes me want to get back into yoga!
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  9. Christine says:

    These little adjustments make a huge difference! Definitely will be applying them to my next workout!

  10. This is why I don’t do yoga at home, I think about doing it but I’m afraid I’ll do something wrong so this is very helpful!

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