Embarking on a yoga journey, especially as we begin exploring more advanced asana, can bring about a host of physical and mental challenges. One of the most complex aspects of this progression is discerning between discomfort and pain. How do we know if the sensations we’re experiencing are part of the growth process or a warning sign that we’re pushing too far?
This distinction can often feel unclear. Some practitioners might argue that yoga should be entirely free of pain or discomfort. While this perspective holds merit, I’d like to offer an alternative view: growth often requires us to move through discomfort.
Discomfort is a natural byproduct of stepping beyond our comfort zones, both physically and mentally. It can be a sign of exploration and adaptation as our bodies learn new movement patterns. However, understanding where discomfort ends and pain begins is crucial to ensuring a safe and sustainable practice.Let’s dive deeper into this nuanced topic to help you better navigate the journey of advanced asana and listen to your body with clarity and compassion...
One of the most common asanas where practitioners struggle to differentiate between discomfort and pain is Padmasana, or Lotus Pose. This iconic posture requires significant hip mobility, and for many, it becomes a benchmark for their flexibility journey. However, it is also a posture where the line between discomfort and pain can be alarmingly thin.
If the hips are sufficiently open, the knees will not bear undue strain during the pose. In this case, a sensation of muscular or joint discomfort may arise as the body adjusts to the external rotation of the hips, but this discomfort should remain dull and manageable—more of a stretch than a sting. This type of sensation is often associated with growth, as it indicates the body is working toward greater range and mobility.
However, sharp or stabbing pain—especially around the knees—is a red flag. This type of pain often signals that the ligaments or joints are being compromised, which can lead to serious injury. The knees are hinge joints, designed for forward and backward movement, and they should not bear the rotational forces required for Padmasana. If you feel pulling, twisting, or any sharp pain in the knee joint, it is a clear indicator to stop and reassess your alignment and approach.Instead of forcing the pose, try a more accessible variation to ensure the hips are doing the work rather than the knees. For example:
Ardha Padmasana (Half Lotus Pose): Place one foot on the opposite thigh while the other foot remains on the mat in a cross-legged position.
Sukhasana (Easy Seat): Sit cross-legged with both feet resting on the floor, prioritizing an upright spine and relaxed hips.Use props like a folded blanket under the hips to elevate them, reducing strain on the knees and allowing the hips to open gradually.
It’s important to note that consistent practice of hip-opening asanas—such as Baddha Konasana (Bound Angle Pose), Gomukhasana (Cow Face Pose), or Lizard Pose—can help prepare the body for the deeper external rotation required in Padmasana over time.
Knee stability and strength are essential for a safe and sustainable yoga practice, especially when exploring poses that challenge the joints, such as Padmasana. Weak or unstable knees can increase the risk of discomfort or injury, but incorporating targeted exercises can help build the strength and stability necessary for both yoga and daily life.
Here are some simple exercises to help strengthen and support your knees:
1. Chair Pose (Utkatasana) Holds
- Transition between holding Chair Pose and slightly straightening your knees, then lowering back down. Repeat this dynamic movement 8–10 times in your practice to build strength in the quadriceps and glutes.
2. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Lie on your back with one leg extended along the floor. Use a strap around the foot of the other leg to gently lift it toward the ceiling, keeping the leg straight and the toes flexed.
- Focus on activating the quadriceps and engaging the core.
3. Warrior II (Virabhadrasana II)
- From a standing position, step one foot back into a wide stance. Bend the front knee to a 90-degree angle, keeping the knee aligned over the ankle.
- Hold the pose for 20–30 seconds, engaging the thighs and glutes, pulse in and out to build fire and strength.
4. Calf Raises in Downward-Facing Dog (Adho Mukha Svanasana)
- In Downward Dog, lift both heels off the floor and press back through the balls of the feet. Lower the heels back down with control. Repeat 8–10 times.
Listening to your body in every moment is the key to progress. Discomfort can be part of growth, but pain, particularly in the knees, is a sign to step back, reevaluate, and protect your practice for the long term.Let me know how these additional drills go if you decide to implement them into your practice.
Next week we shall continue to talk about pain and discomfort from the perspective of approaching backbends, so, tune in for more! If you have found this blog helpful or inspiring in any way please like, share and comment.