In a yoga class, you may hear (or use)  the term, "go to your edge".   But what does this really mean? 

Your edge signifies the point in a pose or shape where you experience a moderate stretch or challenge, just before it turns into discomfort or pain. It's the balance between pushing your limits while maintaining awareness and control; essentially, it’s the sweet spot where you neither overexert yourself nor shy away from challenge. You can pinpoint your edge(s) by paying close attention to your body’s sensations, recognizing the early signs of strain, and adjusting your pose with mindful breathing.

Key points to identify when you are at your edge during asana practice

Physical sensations

Experiencing a moderate or strong stretch, slight muscle trembling, or resistance in the pose or practice.

Mental awareness

Your mind/body starts to tense and you feel discomfort that is sharp or does not ease - this is a signal to back off, especially when a joint is involved.  Alternatively, when you're tempted to push further, or when you become overly fixated on achieving a specific depth or reach.  

Breathing

If your breath becomes shallow or strained or if you are holding your breath, it may be a sign that you've gone beyond your edge.

Practice mindfulness and move slowly into poses/stretches

Stay present in your body and observe how sensations evolve throughout the pose with conscious breathing.

Adjust

If necessary, slightly change the pose to find a more comfortable position/challenge.

Avoid comparisons. Each person's edge is unique, so focus on your body’s signals rather than comparing yourself to others.

Important considerations

In yoga, the aim is not to push to your absolute limit but to explore your edges with awareness and respect for your body. 

Ahimsa - nonviolence, is one of yoga’s ethical principles and always includes yourself.

Build a supportive community 

Engage with fellow practitioners who share similar goals, as they can provide encouragement and insights.

What are the Benefits of Finding  or Going to Your Edge:

Increased body awareness 

You learn to identify your edge, you become more attuned to your body’s needs and limits.

Enhanced flexibility

Gradually working within your edge can lead to improved flexibility and strength over time.

Reduction of injuries 

By respecting your edge, you minimize the risk of injury, allowing for sustainable practice.

Mental resilience

Facing challenges within your comfort zone can also build mental strength and focus.

Yoga is a personal journey, and exploring your edge (which can shift and change) is a vital part of that process. Embrace each practice as an opportunity to learn more about yourself, and remember that progress is not solely defined by physical achievement. Celebrate all victories along the way, big or small and honor your unique body and path.

Jody Ford

Crones Yoga

The Bottom of the Ladder 

I’m far away in a dark and forbidding place. I make no sound. I am small and silent and barely breathing. Alone where no one will ever find me . . . Our oldest pathway of response, the dorsal vagal pathway of the parasympathetic branch, is the path of last resort. When all else fails, when we are trapped and action taking doesn’t work, the “primitive vagus” takes us into shutdown, collapse, and dissociation. Here at the very bottom of the autonomic ladder, I am alone with my despair and escape into not knowing, not feeling, almost a sense of not being. I might describe myself as hopeless, abandoned, foggy, too tired to think or act and the world as empty, dead, and dark. From this earliest place on the evolutionary timeline, where my mind and body have moved into conservation mode, I may believe, “I am lost and no one will ever find me.” Some of the daily living problems can be dissociation, problems  with memory, depression, isolation, and no energy to do the tasks of daily living. Health consequences of this state can include chronic fatigue, fibromyalgia, stomach problems, low blood pressure, type 2 diabetes, and weight gain. 

©2018 Deb Dana, from The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. 

Why do we take a Warrior II pose? To stretch our muscles? To strengthen our hips and thighs? To improve our posture? To zen out? As yoga instructors, we need to pause and ponder these questions to become better at guiding our students. Instead of obsessing over perfect postures, we should pay more attention to how they impact each student.

The idea of alignment in yoga is often related to safety. However, the one-size-fits-all approach is not always the best fit! Alignment should be tailored to each person's unique needs. Trying to impose strict alignment could even lead to more injuries than if we allow our students to listen to their bodies.

When it comes to cueing yoga poses, we need to consider both body structure and soft tissue restrictions. Just because a pose looks right, doesn't mean it's right for everyone. Therefore, we need to let the purpose of the pose guide our practice. 

Have you ever heard the expression “The poses you avoid (or dislike) are the ones you need to do most.”? It's a well-worn saying often repeated by teachers and in yoga circles, intended to encourage students to push their boundaries and unlock deeper layers of physical strength and mental willpower. Yet, is this perspective truly beneficial, or could it be doing more harm than good?

Examining the Impact of Avoiding Certain Poses

When you come across a yoga pose that you instinctively avoid, it's natural to question your motivations. Is it a sign of laziness, or perhaps an indication that you're not a 'good enough' yoga practitioner? According to Alexandria Crow, this sentiment might actually create a negative relationship with yoga. In her words, “I’d argue that this expression perpetuates a negative relationship with yoga and could even be considered a mild form of gaslighting.”

In my personal experience as a yoga student and teacher, I've observed that most students are genuinely dedicated to their practice. They strive to do their best in each session, sometimes pushing themselves to their limits and beyond. Interestingly, when students choose to avoid certain poses, there's usually a valid reason behind it.

A Closer Look at Why Students Avoid Certain Asana

So, what are some of the reasons why yoga students might avoid or dislike certain asana or stretches? There are numerous potential explanations. For instance, they might be asked to enter ranges of motion that are beyond their body's functional range. Or, they might have a recent or old injury that gets aggravated by certain postures. For others, it could be an adverse childhood experience related to certain shapes or positions, a muscular weakness, or a sensation that simply doesn't feel right for their nervous system or personal comfort.

Remember, you don’t owe anyone an explanation of why you choose not to practice a pose. And just because a pose is difficult or uncomfortable doesn't signify that its practice will be beneficial for you.

Recognizing the Difference Between Discomfort and Pain

Of course, pushing through some forms of discomfort (but not pain) can indeed be beneficial. It's part of the growth process, helping us to stretch our boundaries and discover new capabilities. However, the phrase about practicing the poses you avoid typically doesn’t refer to minor discomfort. It's alluding to physical or emotional pain, which is a completely different story. Therefore, a crucial aspect of a strong yoga practice and setting personal boundaries is learning to recognize and honor your body’s abilities and your own needs moment by moment.

So, the next time you find yourself avoiding a certain yoga pose, consider the reasons behind your decision. If it's due to mild discomfort and you feel like pushing your boundaries, go ahead. But if it's causing you physical or emotional pain, it's perfectly fine to step back and respect your body's boundaries. After all, yoga is about harmony and balance, not about pushing yourself to the point of pain.

When noticing what we believe is a misalignment in a practitioner's form, take a pause and examine the alignment of your body as you do your everyday activities.

Getting in and out of the car carrying groceries, raking, washing the dishes, vacuuming, making the bed, sitting at a desk, writing or typing, walking up and down the stairs, even exercising. When seated at a desk are your ankles always stacked under your knees or do you tuck them under and cross your ankles? How about when you garden or play with your children on the floor - are your wrists, elbows, and shoulders always stacked? When we are doing natural movement our bodies seem to cope just fine.

These normal, natural movements are done on repeat, literally thousands of times, and if you use the alignment criteria you may have adopted from teacher training to measure them, much of how you use your body daily could be considered “misaligned” and potentially injurious.

But is it injurious? Sure,  if it hurts. What if it doesn't hurt and feels great?

And, if a movement did hurt, wouldn't you stop doing it that way?

If a pose, shape, or movement is functional for the practitioner even if it doesn't look like what you've been taught or believe is correct alignment, what then is being considered: the aesthetic or the function?    

When students choose a shape that feels fine and safe for them but doesn't look quite right to us, does it make them wrong? No it doesn't, and here is where they get to practice agency over their own bodies which they have lived in all of their lives.

There is nothing inherently wrong with alignment, and some poses really demand it to stay physically balanced, but we need to take a different more open-minded look and approach at these cues we repeatedly hear or say that are directed at all students in the classroom when their functional ability may not allow them to achieve what we are asking of them.

What can we do If we find ourselves experiencing mental turbulence about this?

We could say to ourselves, "Yoga is an internal process. I have provided a safe and accepting class environment, given the instruction to the best of my ability, my student is not reporting any pain and seems comfortable and steady in their body, so I accept that this shape works functionally better for them."

Wouldn't that eliminate mental friction and allow Grace in the moment?

And isn't this exactly what the ultimate purpose of Yoga is?

Yoga, a practice that has been with us for thousands of years, is known for its diverse asanas and stretches that offer numerous benefits to practitioners. The beauty of yoga lies not just in its physical benefits, but also in its ability to unify body and mind, to soothe the nervous system, and to enhance awareness and self-confidence. However, it is not uncommon to find yoga practices that require practitioners to perform complex postures, often involving getting down to and up from the floor. This can pose a challenge to differently-abled individuals or those who are not so comfortable with or unable to do so. This is where the concept of yoga variations and support comes in. These tools are designed to create an environment of equity, inclusion, and accessibility in yoga classes. They offer a reasonable personal challenge to practitioners without making them feel uncomfortable or left out. Let's delve into this concept and understand why it's crucial in today's yoga practice. 

Understanding Yoga Variations and Supports 

Yoga supports involve the use of props such as the wall, chair, blocks, bolster, blankets, and/or straps. They serve multiple purposes, including breaking down the components of a posture or stretch, deepening a practitioner's experience and understanding of an asana, and creating a more inclusive and accessible yoga practice. It's essential to remember that using a variation or adaptation doesn't mean it has less value, whether physical or energetic. In most cases, a variation can allow practitioners to understand the actions of an asana in their body more deeply while feeling more comfortable during practice. This comfort level fosters learning and growth, an essential aspect of yoga practice. 

Dispelling the Misconception About Yoga Supports 

Unfortunately, yoga supports are often misinterpreted as a hindrance or barrier to a practitioner's ability to become stronger or more proficient in their practice. This perception couldn't be further from the truth. Yoga supports, when used correctly, can enhance a practitioner's ability to delve deeper into their practice and achieve a better understanding of asanas. 

The Flexibility of Yoga Variations Embracing Inclusivity and Accessibility in Yoga Practice 

In your current yoga classes, you may ask your students to hold postures, flow gently in and out of a posture several times, or repeat postures during the course. How you present the asana variations in your classes is entirely up to you. The idea is to make your classes more accessible and enjoyable to all students, irrespective of their physical abilities. 

Promoting a Personal Relationship with the Body

By promoting an individual's personal relationship with their body, asana variations and yoga supports can help students enjoy a shared and inclusive experience of focus, awareness, relaxation, accomplishment, and fun. This, in turn, gives all practitioners the ability to explore the purpose and benefits of yoga practice, such as reducing pain, improving mobility, connecting with others in their yoga community, and much more. 

Creating an Inclusive Yoga Community 

Practitioners who are differently-abled, whether beginners or experienced, are greatly appreciative of the opportunity to enjoy a yoga class offering options that fit their bodies, where they feel welcomed and can experience dignity. By using yoga variations and supports, we can make our yoga classes more inclusive and accessible, ensuring everyone has the chance to enjoy the wonderful benefits of yoga. 

To sum it up, yoga is for everyone, and it's our responsibility as yoga teachers to ensure our classes are accessible to all. So, let's embrace yoga variations and supports, and make our classes a safe and welcoming space for every individual, regardless of their physical abilities