..and ashtang purnam (knees chest chin).. that could be hurting your practice
A note on habits: Our bodies have the tendency to take the easy way out – that is, to use less energy in muscle action to get us through. Yoga is here to reverse our bad habits, bring strength and awareness into our bodies and translate that into real life applications. Stay aware of this during your practice, and your practice will really have an immense impact on your life.
2. Shoulders up by the ears in chatturunga and up-dog. Again, this is a lazy up-dog habit. The shoulders should be kept back so that the neck is long on all sides throughout the entire transition. When you rise to up-dog, the shoulders are reaching for one another way down on the back, scooping the heart forward into the expression of heart-opening.
8. Aligning your butt too high or too low in the plank. Again this comes from bad habit and poor propioception. Get your friend to stand next to you and tell you if your hips, shoulders and ankles form a straight diagonal line while you’re in plank. Keep checking until your muscle memory is working correctly, and eventually you won’t even need to think about it.
Happy and Healthy Vinyasa flowing :)