5 Things to Stop Doing in Yoga for a More Mindful Practice

Yoga is a journey of self-discovery, balance, and mindfulness, but certain habits can hinder your progress and detract from the essence of the practice. I’ve seen many contrary habits over the years as a yoga teacher, and as we grow and change in our praactice, there are some habits I wish would lessen. To deepen your connection to yoga and enhance your experience, here are five things to stop doing in your practice.

1. Competing with Yourself or Others

Yoga is not a race or a contest. Yet, it’s easy to fall into the trap of comparing your practice to others in the room or pushing yourself to achieve a “perfect” pose. This competitive mindset—whether with yourself or others—can lead to ego-driven practice, frustration, or even injury. Instead, focus on your breath and how your body feels in the moment. Embrace where you are today, knowing that yoga is about progress, not perfection. Every body is different, and every practice is unique. Let go of the need to “outdo” and cultivate self-acceptance on the mat.

2. Overthinking the Pose

It’s common to get caught up in analyzing every detail of a pose—Is my foot positioned correctly? Are my hips aligned? While alignment is important, overthinking can disconnect you from the present moment and disrupt the flow of your practice. Constant mental chatter can also create tension in the body and mind. Instead, trust your body’s intuition and let your breath guide you into the pose. Work with your instructor to understand alignment basics, then focus on feeling the pose rather than perfecting it. Yoga is about presence, not overanalyzing.

3. Skipping Savasana

Savasana, or Corpse Pose, is often seen as “just lying down,” but it’s one of the most important parts of yoga. Skipping savasana to rush out of class deprives you of the opportunity to integrate the physical, mental, and emotional benefits of your practice. This final resting pose allows your body to absorb the work you’ve done, calm the nervous system, and cultivate mindfulness. Make time for savasana, even if it’s just a few minutes. Treat it as an essential part of your practice, not an optional add-on.

4. Overstretching

Pushing your body beyond its limits in pursuit of deeper stretches is a recipe for injury. Overstretching can strain muscles, ligaments, or joints, and it often stems from ignoring your body’s signals in favor of achieving a certain look or depth in a pose. Yoga is about finding balance between effort and ease. Listen to your body and respect its boundaries. Use props like blocks or straps to support your practice, and remember that flexibility develops gradually with consistent, mindful effort. Honor your body’s unique limits to stay safe and sustainable.

5. Depending on the Instructor to Demonstrate Every Pose

While instructors provide valuable guidance, relying on them to demonstrate every pose can hinder your ability to develop body awareness and intuition. Constantly watching the instructor may also distract you from your own experience and breath. Instead, use their cues as a guide while tuning into your body’s sensations. If you’re unsure about a pose, ask for clarification, but aim to internalize the practice over time. Yoga is a personal exploration, and cultivating independence on the mat empowers you to trust yourself and deepen your practice.

Join the Radiant Renewal Yoga Retreat

Ready to put these principles into practice and rediscover your inner spark? Join the Radiant Renewal Yoga Retreat for women over 50, happening March 2026 in the serene Mexican Caribbean. This transformative experience, designed specifically for women in their prime, offers gentle yoga, meditation, sister circles, and cultural immersion to nurture your body, mind, and soul. Limited spots are available for this intimate retreat, so secure your place today and embark on a journey of self-discovery and empowerment. Visit http://reinventretired.com/tulumyogaor or email Joy at reinventretiredgmail.com to reserve your spot.

Final Thoughts

By letting go of competition, overthinking, skipping savasana, overstretching, and over-reliance on your instructor, you create space for a more mindful and fulfilling yoga practice. Yoga is about connection—to your body, breath, and present moment. Release these habits, and you’ll find greater ease, awareness, and joy on the mat. Namaste.

Joy Bartholomew is the founder of Reinvent Retired Travel and Wellness.  She is a travel advisor specializing in helping empty-nesters, retirees, and the "50+ travelers" find their perfect vacation, whether it's a new city, country, or continent. She enjoys helping couples, individuals and groups check off itineraries from their bucket-list, and enjoy all of the luxuries and comforts in midlife on a mid-level budget. As a yoga teacher, she works with the same 50+ travelers to improve their health and wellness so they can travel better for longer and enjoy all of life's blessings.

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