How Do I Know If I'm Doing Yoga Poses Right? Understanding Proprioception, Alignment, and the Mind-Body Connection

When you first start practicing yoga, it’s natural to wonder if you’re doing the poses correctly. Whether you’re in a class or practicing at home, you might find yourself asking, “Am I in the right position?” or “Am I getting the most out of this pose?”

The truth is, yoga is not about achieving perfect posture or looking like the person next to you. It’s about connecting with your body, improving alignment, and creating a deeper mind-body connection. Let’s break down how you can know if you’re doing yoga poses right, using the concepts of proprioception, alignment, and the mind-body connection.

Proprioception: Your Body’s Internal GPS

Proprioception refers to the body’s ability to sense where it is in space. It’s the internal feedback system that helps you understand where your limbs are without having to look at them. In yoga, developing proprioception is essential because it allows you to feel whether you’re aligned in a pose, even if you can’t see your body’s exact positioning.

As you move through poses, you begin to develop a better understanding of what each position should feel like. For example, in downward dog, you might feel your hands pressing into the mat, your hips lifting toward the sky, and your heels stretching toward the ground. This feeling of alignment is a result of proprioception.

When you first begin practicing, your proprioception may not be as strong, and you may need to rely more on visual cues or instructor feedback. Over time, as you become more familiar with each posture, you’ll begin to trust your internal sense of where your body is in space.

Alignment: Finding the Right Structure for Each Pose

Alignment in yoga is crucial for both safety and effectiveness. Proper alignment ensures that you’re engaging the right muscles and protecting your joints while holding each pose. Poor alignment can lead to strain and discomfort, whereas good alignment supports your body’s natural structure and helps you avoid injury.

Here are some general alignment tips to help you know if you’re doing a pose correctly:

• Feet and Legs: In standing poses, make sure your feet are aligned with your hips or shoulders, depending on the pose. Avoid collapsing your knees inward or overextending them.

• Hips and Spine: Keep your spine long and your pelvis in a neutral position. In some poses, such as warrior II, your hips should be squared toward the front of the mat, while in others, like triangle pose, the hips might open.

• Arms and Shoulders: Pay attention to the placement of your arms and shoulders. In poses like plank, your shoulders should be stacked directly over your wrists, and in downward dog, your shoulders should be broad, not collapsed.

Your instructor can give you specific cues about alignment, but as you continue to practice, you’ll develop a deeper sense of how each pose should feel. It’s not about how the pose looks, but how it feels when you’re properly aligned.

The Mind-Body Connection: Listening to Your Body

One of the most important aspects of yoga is the mind-body connection. Yoga encourages you to become more aware of how your body feels during each movement, and this awareness helps you know whether you're doing the pose "right."

Rather than focusing on what a pose looks like on the outside, shift your attention inward. Ask yourself questions like:

• How does this pose feel in my body?

• Can I feel the stretch or strength in the right areas?

• Am I able to breathe comfortably and maintain a steady flow of breath?

It’s essential to listen to your body and recognize that each day may feel different. Some days, you might feel stronger or more flexible, while other days, your body might need more rest. Yoga is not about pushing yourself to extremes but about finding balance between effort and ease.

If a pose feels uncomfortable or painful, it might indicate that you’re either misaligned or pushing too hard. It’s important to honor your limits and modify the pose if needed. Yoga encourages you to embrace where you are today, without judgment, and to respect your body’s signals.

Tips for Ensuring Proper Alignment and Mindfulness

1. Start with the basics: If you’re unsure about your alignment, it’s helpful to start with basic poses. Child’s pose, mountain pose, and downward dog can help you build a solid foundation of alignment and body awareness before advancing to more complex postures.

2. Use props: Blocks, straps, and blankets are fantastic tools to help you maintain proper alignment, especially if you’re not yet as flexible. For example, a yoga block under your hands in downward dog can help you feel more stable and aligned.

3. Seek feedback: Don’t be afraid to ask your instructor for feedback. A qualified yoga teacher will be able to offer gentle cues and adjustments to help you align your body properly.

4. Take your time: Avoid rushing through poses. Give yourself time to explore each posture and check in with your body. Take a moment to assess how you’re feeling in each pose before moving on.

5. Practice mindfulness: Be present in your practice. Yoga is not just about the physical postures—it’s about being fully aware of your breath, your body, and your mind as you move through each pose. Notice any tension or discomfort, and adjust accordingly.

Yoga is a practice of self-awareness, alignment, and mindfulness. While it’s easy to get caught up in how poses “should” look, the key is to focus on how they feel in your body. By developing your proprioception, staying mindful of alignment, and tuning into your body’s feedback, you’ll know you’re doing the poses right.

Remember, yoga is a personal journey. There’s no “perfect” pose, and it’s about progress, not perfection. So, whether you’re just beginning your yoga practice or are a seasoned practitioner, trust yourself, listen to your body, and enjoy the process of growing stronger, more flexible, and more connected with your mind and body.

We hope this article helps you feel more confident in your practice. At Asana Tribe Yoga Spain, we’re here to support you every step of the way. Join us for classes that focus on mindful movement, alignment, and personal growth.

Namaste.