1. Sukhasana
After hearing the command from the trainer to take the sukhasana pose, do not rush to happily plop down on the yoga mat. This asana in a cross-legged sitting position is by no means easy to perform. Tension in the lumbar region and thigh muscles forces you to tuck your tailbone and round your back into a sitting position. Sitting on the edge of a block, bolster, or folded blanket is much more comfortable to meditate on. In this way, the sit bones will go back a little, helping the back to take the desired bend.

2. Downward facing dog
Even the most non-yogi person has heard of the Downward Facing Dog pose. If a sedentary lifestyle or lack of good stretching is your thing, keep in mind that zealously pressing your heels to the floor can do more harm than good to your lower back and hamstring muscles. There is no need to straighten your legs and touch the heels of the ground. If your lower back and hamstrings are overstretched, you should bend your knees and stretch your tailbone up.

3. Chaturanga
This variation of yoga push-ups is often practiced in group classes. But it’s very easy to make a mistake here. For this pose you need to be physically strong, but even this will not insure you from mistakes. By negligence or ignorance, students bring their shoulders forward, which can lead to damage to the muscles of the shoulder joint, inflammation of the tendons, which will make themselves felt over time. Among other things, mistakes are made when they abruptly go down from the plank, lowering their head first or wrapping the pelvis too much under themselves.
To improve the technique of performing asanas, it is recommended to practice tadasana (mountain pose). Make sure the whole body is pulled up: head, shoulders, pelvis, knees, legs. Keeping this line, you can move into the plank without letting your body sag. Smoothly moving forward, transfer the center of gravity to the toes and lower yourself into the Chaturanga pose. At the same time, the elbows form an angle of no more than 90 degrees.

4. Bridge Pose
Bridge pose is essential to practice back arching before you decide to do a full bridge. Students often turn their feet outward, spread their knees wide, and tightly squeeze their buttocks. Because of what the pelvis is strained and there is pain in the back. To avoid this, keep your legs parallel to each other and tense your inner thighs instead of your glutes. The clamped block between the thighs activates the work of the muscles and relieves tension from the lower back.

5. Shoulder stand
Shoulder stand beneficial effect on the immune and nervous systems, digestion, heart function. What is not a reason to put aside all business and stand in this position? But don’t rush. No one cancels the therapeutic properties of the asana, however, it can be extremely traumatic if the execution technique is not followed. Often, through negligence, people lean on their necks, resulting in a stand on the neck, and not on the shoulders.
It is recommended to do the asana only under the supervision of an experienced instructor who will teach you how to properly stand in this position. You can put a block under your lower back so that you get a bridge. Thus, you will get the same effect as from the original position, only without the risk to the neck. Or make sure you keep the natural arch of your neck and the back of your neck doesn’t touch the floor.

6. Savasana
At the end of the lesson, everyone lies in a state close to enlightenment. Everyone but you. Familiar situation? Do not wait for the teacher to tighten the sonorous “om”, but try to choose the position that is most comfortable for you. For example, put a bolster or blanket under your knees, or lie on your side with the bolster between your knees, or just stretch your legs up the wall. Shavasana is the most difficult of the poses, and it is very difficult to comprehend it if you experience discomfort.