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Experts’ Guide to Upping Your Yoga Game and Avoiding Common Mistakes

On the occasion of International Day of Yoga, we spoke to experts to find out how to improve our mind-body-spirit balance.

Research has proved that yoga can be beneficial for managing mental ailments like anxiety, depression, insomnia, and stress, as well as physical ones like back and spine issues. Even symptoms of polycystic ovary syndrome (PCOS), a common hormonal disorder in girls and women, can be curtailed with the various yoga asanas, breathing and meditation techniques as proved by studies. Other hormonal imbalances in the body can be mitigated by practicing yoga regularly too, as research has proved that those who do so have lower levels of cortisol, the primary stress hormone that is part of our in-built alarm system as it works with the parts of our brain responsible for mood, fear, and motivation.

So, on this International Day of Yoga we spoke with Namrata Purohit, author, Pilates expert, and celebrity fitness trainer, and Anshuka Parwani, celebrity yoga and holistic wellness expert, who have collaborated with the latest Yoga Make Space Collection by adidas. Read on to find out what they have to say about the various ways in which yoga can help boost your overall well-being and the mistakes we must be mindful of while practicing this ancient combination of art, science, and philosophy.


Anshuka Parwani, celebrity yoga and holistic wellness expert.

Image Courtesy: adidas Yoga Make Space Collection



According to Namrata, self-acceptance and discipline are fundamental to practicing yoga successfully. “It is important to stay focused and be dedicated but it is equally important to accept where you are, remember that exercising is a journey and not a destination, and be kind and patient with yourself. Every day the body may feel different and that is ok, listen to it and your mind, without judging yourself.”

Anshuka echoes a similar approach, “Yog is the union of the mind, body, and soul. Hence, looking inward and connecting with yourself is crucial. Especially if you are a beginner, have an open mind, be comfortable in your skin and consistent in your efforts. Understand that nothing is a quick fix. And do not compare yourself with others as what may work for someone may not work for you and vice versa. But make sure you find a certified teacher you vibe with and trust.”


Namrata Purohit, author, Pilates expert, and celebrity fitness trainer.

Image Courtesy: adidas Yoga Make Space Collection


Mistakes to Avoid

Breathing correctly is key to yoga and shallow breathing just does not help. Namrata shares, “Breathing helps balance the life force or prana. We unknowingly hold onto our breath and this blocks the energy flow. Be as flexible as possible and do not lock your joints either while doing yoga as that can lead to pain and injury. Plus, do not think of yoga just as a workout session, it is a holistic practice and must be approached as such. And lastly, move onto using props gradually, they are there to support and challenge you, so do not hesitate from utilising them.”

“A lot of people practice yoga by following videos on social media or online platforms and that can look fancy and trendy but following them blindly without a teacher can be harmful. Also, many people end up pushing themselves beyond their limits to get to a posture too quickly. They do not understand how important the process of getting there is and that rushing is never a good idea,” adds Anshuka. She advises against eating too much or too close to a yoga session. “Lastly, do not think of yoga to be just a workout or stretching. It’s a lifestyle that encompasses how you move, think, and what you eat. So, do not forget to check with your doctor in case you have any injuries/aliments before getting started.”


Anshuka Parwani and Namrata Purohit have come together with the latest adidas Yoga Make Space Collection (a sustainable range featuring versatile pieces inspired by the various natural elements) to inspire a healthy lifestyle and talk about mental well-being.