Even If You Do Yoga All The Time, You’re Probably Doing These Two Poses Wrong

THE POSE: CHATURANGA

The problem: Lowering too far. It puts unnecessary strain on your rotator cuffs, says Turner, which can lead to an overuse injury.

The fix: Keep your body in a straight line, from shoulders to hips and knees, as you lower to the mat. If your upper-body strength is sagging, drop to your knees on the way down and focus on hugging all of your muscles into your midline, engaging your core and thighs.

Related: This Is the Best Exercise to Work ALL Those Core Muscles

THE POSE: FORWARD FOLD

The problem: Keeping your legs straight while letting your spine bend. “Forward fold is meant to open up the muscles in the back of the legs, but it can take weeks to build the flexibility,” says Turner. (Speed up your progress towards your weight-loss goals with Women’s Health’s Look Better Naked DVD.)

The fix: Until you’re limber enough, try this variation: Stand in mountain pose, hinge from the hips on an exhale, and fold forward, keeping your spine as straight as possible and bending knees as necessary. Let your head hang and relax your jaw.

For more fitness tips, check out the April 2017 issue of Women’s Health on newsstands now.