12 of the Most Injury-prone Yoga Moves

This seated stretch can be a bit misleading, and it’s easy to compensate for a lack of flexibility by pushing your lower back too far, in turn tweaking everything from your back to your shoulders and hips. If you’re doing this pose, don’t overextend yourself, and focus on your breathing.

The Bridge, as well as other back-bending poses like Wheel or Camel, is not something you should try if you’ve got back problems. But healthy back or not, a common mistake here could actually do more damage to your knees than anything. If you’re building a bridge, keep your knees aligned with your feet.

This classic plank is a great way to stabilize and strengthen your core, but the tendency some beginner yogis have to treat it like a pushup can cause problems, among them: misalignment that throws your shoulders and chest out of whack. Make sure you’re keeping your arms at a 90º angle, your back straight and your butt flush with your body. The chaturanga is all about balance. If one thing is off kilter, you could easily end up with hurt wrists or shoulders.

This pose is advanced for a reason. If done correctly, the compass pose will give your hamstrings, adductors, hips and core an incredible stretch, but that’s a big if. Done incorrectly, and there’s a number of ways you can hurt yourself; your back raised leg can put too much pressure on your shoulders, your hips and lower back can strain at the unnatural tilt, and your neck could fall out of balance.

Yes, we’re being serious. Maybe yoga’s most famous pose, the downward facing dog is not as it may seem. Often incorrectly considered a beginners pose, this yoga staple can lead to pain in your back, hips and wrist if your technique is even a little off. To avoid injury, try spreading your hands wider to avoid undue pressure on your wrist, and keep your spine straight to prevent a back injury. Overextending yourself in this classic pose won’t do anything but make your body hate you later.

Neck injuries can wreak havoc on a person. Aside from general soreness, they can lead to headaches, numbness, and even toothaches. And while Yoga is a great way to mitigate a stiff neck, it can also make one worse. If your neck’s giving you fits, then you’re going to want to avoid things like the Fish Pose, which can lead to neck injury if you raise your chest too high.

It’s easy to hurt your hips when doing the half moon pose because counterbalancing is so important and initial tightness when learning the pose can cause your body to compensate. If you tense up when doing this pose, your body (and back) will make you pay for it.

Picturesque pigeon poses can be a burden on shaky knees and tight hips. You’ll want to make sure that you’re warmed up before entering this pose, and even then, take care not to overextend your legs when getting into the pose. It’s easy to hyperextend your knees in pigeon poses, especially the one-legged king pigeon pose.

If done correctly, a forward bend can work to stretch out your back, core and hamstrings. If done incorrectly, it does the exact opposite. If you’re engaging in a Paschimottanasana, don’t force it; overextending yourself can lead to injury. You also want to keep your spine straight and your chest open.

It’s called a headstand, but if you’re balancing on your head, you’re going to have a bad time. Nailing the Sirsasana is more about balancing on your forearms than anything, and if you’re feeling pressure in your neck, you’re not doing it right. And improper technique here will do more than give you a head rush; compression in the back can lead to serious issues down the line. If you’re trying this, practice against the wall first, and have a spotter nearby.

This beginner level pose is not without its risks. It’s great for your knees, but you’ll want to be sure to balance it out with a counterpose, and swap sides when possible. Otherwise, your knees, hips and upper back might have you crawling for the painkillers.

What looks at first glance to be a relaxing pose could actually be wreaking havoc on your legs and feet. Here, the key is moderation; while this pose can help your digestion and breathing, holding it for too long can pull on your sciatic nerve and mess with blood circulation in your legs and feet.