Doing yoga isn’t about rushing through a set of yoga poses. It’s about noticing what is happening within your body as you do them. And that generally means feeling your body.
And if you are doing something that involves more than just your body, then yoga is noticing what is happening around you (as well as within you). More importantly, it's noticing the changes that can affect what you are trying to do, and responding to those changes in such a way that you can continue to do what you are trying to do.
(One over riding proviso, is that you keep yourself and others safe while doing so).
Yoga is about noticing what is happening now. (Also known as being present)
Sensation could be taken to mean feelings like feeling nice, feeling pleasant, feeling euphoric. But on this website, sensation means to take in information about what is happening now.
Basically they both give you proprioception and control.
And one of the main focuses of this website, apart form helping you to learn yoga poses, is to help you learn your body by improving proprioception and control.
The sensations within your body that lead to both proprioception and control are provided by tension (generally in connective tissue) and sensations from muscle activation. Sensations between your body and the earth (or any other contacted surface) are provided by pressure.
Whether driven by pressure or tension, sensation gives you information about what is happening now. It tells you the current state of your body. And changes in tension or pressure tell you that your body is experiencing change.
And so the better you get at noticing these qualities the easier it is for you to sense change as it happens, and the easier it is for you to manage change.
Another way to think of information is that it's like news, but these days, what we think of as news is actually olds (thanks Terry Pratchet) and the idea of using our senses is to get the news as it actually happens, not afterwards.
It might help to think information (new news) as change.
When we take in information we ideally use it to find out what change is going on now. And if we are really good at using our senses, we can find out about change before it affects us so that we can be ready for it by the time it does affect us. We can then respond with minimal effort because we are ready for it.
And because we can respond with minimal effort that means we can still be tuned in, sensing change as it continually occurs so that we can be ready for the next change and the change after that.
Learning to drive a car or a bike, we generally learn in a car park or area free from other traffic (apart from other learners). We isolate ourselves.
With little or no change going on outside of ourselves, we can focus on the sensing the car and controlling it, or sensing the bike and our body and controlling both of them. Ideally we learn to feel and control a bike with minimal effort, without having to think, so that then, after graduating to driving in traffic, we can sense changes going on around ourselves, and control the bike and ourselves in response.
The better we can handle the machine, with preciseness and minimal effort, the easier we can then blend with it to handle the change that happens around us.
And that same idea can apply to learning your body. Whether the changes you sense are happening within it or around yourself, the better you can handle your body with precision and minimal effort, the better you can handle the changes that are happening now.
And the better you can create the change that you desire despite what is happening.
This could be thought of as Optimal Performance.
Whether driving a car or doing a yoga pose, an important element that can drive both the way that you direct your senses and the way that you respond is knowing what you are trying to do.
It doesn't how flexible or inflexible you are, if you are clear on what you are trying to do within current the limits of your body, you can work effectively within those limits, and you can work at pushing those limits back.
To push back the limits of the body we can use "knowing" to direct both how we direct the senses and how we respond.
If you don't know what you are trying to do, then the task is to gain enough experience so that you can begin knowing based on your current experience. You can think of this as practice.
Part of practice involves knowing what you are trying to do while you practice. And to that end it helps to break things down.
Breaking things down means creating an artificial set of limits or boundaries. You then focus on practicing or learning what is within those boundaries. If you have a series of connected sets of boundaries, then the task is to learn what is within each set of boundaries. Once you've learned all the sets you can get rid of the boundaries. You then practice infinity, unlimited practice.
Now you practice knowing in a larger context. And the nice thing is that you can always create new limits when you need them, say for example when you have a problem in knowing, sensing or controlling some aspect of your body. You can set up limits to isolate that problem part, focusing on it in relative isolation. Then once you've learned it in isolation, you can get rid of the limits and practice it in an unlimited or infinite context.
Another way of thinking about this unlimited context is that it is the realm of flow.
Flow isn't truly unlimited. It's just less limited. And that's an important idea because when you practice within a set of limits that you've created, part of the idea is to practice knowing so that you can flow within the current set of limits.
Sensing your body means taking in information. It means noticing changes as they occur. Controlling your body means choosing the ways that it changes.
And it can help to think of the body as a vehicle for your mind. The better your mind senses your body and controls it , the better the two can act as one. And rather than your mind being the boss of your body, it's more like a partnership. And so a better word that control, in this case, is decide. The mind makes decisions so that the body can act on them.
A question that might be asked at this point, is how do you notice what is going on in the body? What is it that you notice that makes the journey so enjoyable?
While driving (and stopping to take it all in), it's generally our eyes we use to take in the sights.
Experiencing our body what we can notice is changes in tension, both muscle activation "tension" and connective tissue tension, but also pressure, particularly when the surface of our body touches something else.
This is how we can enjoy the experience of our body, by tuning into these sensations.
By doing so, we tune in to what is happening within our bodies, now.
To make it easier to notice what is happening now, one of the tricks when doing yoga is setting up the body in such a way that it is not only easier to sense what is going on, but so that it is easier to respond, with little or no lag time.
With the body set up appropriately, we can sense change, and based on that change decide on a response. And with the body set up appropriately lag time between knowing the decision and acting on it can be reduced to zero.
This comes with practice but two basic principles that can be applied to any yoga pose are creating (and controlling) tension and space.
The ideal is a balance between these two qualities. Not too much tension and space and not too little.
A balanced combination gives room to move when and where it is required but also gives sensation and responsiveness.
Working from the ground up in any yoga pose, the focus closer to the ground can be that of creating tension on both sides of a joint to help stabilize that joint. Further away from the ground (or further from the foundation) the focus can be more on lengthening the body (creating space) and opening it.
And on the days where I seem to back track instead of going forwards, I don’t try to force myself forwards, I look for the way to create the space necessary to move forwards.
Riding a motorcycle I learned a variation of this, and that was to position myself relative to the road for the best view of the way ahead. At the same time, I looked as far a head as was feasible and useful so that I could see what was about to happen and so that I could respond with minimal effort.
All of these are ways of being present. You have to be present to create space (or see it) and having space makes it easier to stay present. You don't have to worry about what might be around the corner. You can see it!
As for creating space, one way to think of this in terms of the body is adding bigness to your yoga poses.
Sometimes the act of creating space creates stability, sometimes not. But in either case there's a muscular activation component and it generally creates a feeling.
The feeling is different when creating space versus stability but in both cases it is a noticeable sensation.
The irony is that it takes muscle control to create sensation but that same sensation leads to better control.
Grounding is one way of creating stability, but I should point out that in restorative or resting poses where props or the ground or a wall is used for support, stability comes from outside of the body.
Stability can be easy to confuse with strength just because to create stability often requires muscle activation. The thing about stability is that you need it when working towards flexibility and strength.
As such, something I often do with beginners is work with exercises that improve stability. This can feel like strengthening actions but the advantage of training these seemingly strength building poses is that the same stability can also be used when working to create flexibility.
Part of the trick is noticing the change in sensation in these exercises.
Something that I got both from my practice of Tai ji and also from learning to paint Chinese characters is the idea of breaking things down and practicing little bits at a time with a smooth rhythm.
I’d say for learning, this is even more important than moving slowly because it makes it possible to practice without thinking and without judgement. This could be thought of as a state of no mind.
It basically makes it possible to practice and learn while in the same mind set as enjoying a journey. It makes learning a lot more enjoyable.
Note that the judgement is still helpful. However, the assessment comes after the experience, like an “After Action Review” in the armed forces. In a firefight you haven’t got time to judge. You act. And only afterwards do you assess and then train for your shortcomings.
And that’s where judgement comes in, in deciding how to break things down so that you can practice little bits at a time, either as a preparation for learning or in order to work on things that you haven't quite got the hang of.
The idea of breaking things down is to create clearly defined ideas. But when practicing, you don't practice a single idea, you practicing connecting two or more of these clearly defined ideas. You practice the transition between them so that what you practice feeling and controlling is a relationship.
A general guideline for breaking things down, whether it is a yoga pose, a Chinese character or a tai ji routine, is that there needs to be more than clearly defined element one element or brush stroke but no more than five. That way you can practice the relationship without having to think about it. You can experience it.
(Trying to learn Russian, if I’m learning a new sound, I may focus on it in isolation, just to get the right motor control, but after that I’ll listen to multiple syllables so that I I get a better feeling how the sounds relate to each other in different contexts to form words).
What’s a relationship? Two or more clearly defined things (or ideas) that are connected. What are ideal qualities of a relationship? Each part has room to move relative to the other(s). But even with room to move, they still remain connected.
If I have problems, like knee pain or hip pain or foot pain or low back pain, then I notice the parts of my body that may relate to that pain. If I'm working on fixing winged shoulder blades, then I focus on the muscles that control the shoulder blades. If I want to improve posture, then I focus on the things that relate to posture. If I’m working towards a pose that I can’t yet do, then I notice my body in such a way that I can find the way towards that pose. If there is excess tension or a lack of control in one part of my body then I notice the things that may cause that excess tension or lack of control.
Often times an understanding of anatomy helps in solving these problems. And actually, a large part of what I do when I teach is help my students experience their own anatomy. Whether it is anatomy or the body in general (without the "anatomic focus" the more we experience the more we understand. The more we understand the better our experiences.
Do you need to know or understand anatomy in order to enjoy the experience of your body? I didn’t have to be a mechanic to drive my car across America. However, with the body, anatomy is one tool that you can use to guide the way you direct your senses and the way that you isolate parts of it. It’s like a road map and that is a handy thing to have when you are driving from one place to another.
And like using a road map while you are actually on your road, the point with learning anatomy is to actually experience your anatomy.
Now I did say that breaking things down is more important that moving slowly. But, moving slowly is also important.
Moving slowly and smoothly (or working at it) makes it easier to sense what is happening in your body. In combination with focusing on little bits at a time (breaking things down) you can then learn to feel and understand how the parts of your body relate.
And that’s why I remind my students to move slowly and smoothly. It forces them to be more aware. It helps them improve control (or practice it). And, if they move slowly enough (not too slow) there's a certain speed and rhythm at which point the pose or action becomes enjoyable. Moving slowly then becomes its own reward.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.