Your yoga routine shouldn’t be painful. Over my years of instructing yoga and conducting anatomy workshops in teacher training, I have met numerous practitioners facing discomfort in different areas:
– Discomfort in shoulders and wrists due to sun salutations and arm balances
– Pain in the neck and lower back from backbends and forward folds
– Issues with hips and knees in warrior poses and pigeon poses
Some participants were advised by medical professionals to steer clear of yoga entirely, yet they persisted with their practice to honor their passion or teaching responsibilities. This dedication, however, occasionally resulted in neglecting the pain signals from their bodies.
The good news is that there is an alternative—a path that doesn’t necessitate abandoning yoga but instead involves modifying your approach to avoid and alleviate pain. It begins by questioning common beliefs such as:
– The instructor always knows the best method.
– More effort equals better results.
– Pain is a sign of progress.
Rather, view your practice as an exploration—your own exploration. Here are five suggestions for a fulfilling, pain-free experience on the mat:
1. **Progress gradually.** Cultivate your practice with incremental challenges over time, honoring your physical, mental, and emotional limits, and be gentle with your ego.
2. **Make modifications.** If something causes discomfort, play around with adjustments. Consider a shorter stance, a broader foot placement, or a creative variation of the pose. Seek your balance of effort and comfort.
3. **Allow yourself to disregard cues.** Not every instruction is meant for you, and some may not be beneficial. Explore a variety of positions to find what feels right in your body.
4. **Select your instructors thoughtfully.** Choose teachers who promote freedom within your practice and seek their advice for modifications when necessary. The teacher serves as a guide, but the practice belongs to you.
5. **Connect with a physical therapist experienced in yoga.** Talk about your pain areas and show the movements that cause discomfort. Work together to identify variations that enable pain-free practice.
The key message is, if your yoga practice is causing pain, it’s time to make adjustments.