This article was written by Holly Lebowitz Rossi and provided by our partners at Rodale’s OrganicLife.

People practice yoga for reasons ranging from stress management to physical conditioning to spiritual connection. But all three goals can be sidelined by an injury sustained on the mat. Even among physically fit practitioners, shoulders, hips, lower backs, and knees are all vulnerable if yoga isn’t practiced with consistent and mindful care and attention—and it’s more common than you’d think. A national survey published in the International Journal of Yoga says that 60 percent of Ashtanga Vinyasa yoga practitioners reported an injury that persisted for a month or more.

But injury isn’t an inevitable part of yoga practice. Avoiding these seven common yoga mistakes can help keep you strong and healthy, both on and off the mat.

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