Being a yoga teacher can be tough when you watch students doing things that you know that they know aren’t in their best interests just to keep pace with others.  This post is about knowing when to say enough


Moderation is a simple concept: neither too much nor too little.  The title of this post seems pretty simple as well.  So why do people have such a hard time with this?

What does the word ‘moderation’ mean to you?  It probably means something that is about the opposite of what CrossFit stands for.  No, this post is not anti-CF and pro yoga (I’m working on a series on just that though.)

I use CrossFit as an example because they wholeheartedly embrace the BIGGER FASTER STRONGER mentality that can hurt people.

To prove that I am not anti-CrossFit, this link leads to a study indicating that CrossFit is no more dangerous than other forms of exercise.

However, some of the movements that they use can most definitely hurt someone, especially if they do it fast and recklessly. 

Call me crazy, but if you haven’t worked out in five years, the last thing you should be doing is box jumps and handstand pushups.  However, there is definitely something to be said about pushing yourself just slightly past your limits.

It’s called progressive overload.  The problem with CF is that it doesn’t use progressive overload.  It facilitates MAXIMAL IMMEDIATE OVERLOAD.  And that is how you get hurt.

But I digress.  This post isn’t just about CrossFit.  It’s about yoga, too.  You can get hurt doing anything including yoga, so read on.

Simple: If It Hurts Don’t Do It

Yoga is guilty of hurting people, too, so don’t get all ‘yoga-is-better’ on me.

But so does every other type of exercise.

I’ve written about moderation plenty so far, but it’s important to remember that being so sore the day after a workout that you can’t move is not good.  This is essentially an indicator that you have inflamed your physiology so badly that it must rest.  It’s your body’s way of saying you’ve done too much.

It’s also important for you to identify the difference between stretch pain and actual pain.  My mentor in the physical therapy world called stretch pain “hurts so good” pain.  It does feel good in a weird way to stretch tight muscles.

Reaching the point in a stretch or yoga pose where you can hang out there and breathe means you’re in the safe zone.  This is discomfort, not pain.

However, if you’re not sure if you’re doing it right, the easiest way to bypass injury is to simply do a little bit less.

If ‘Hurts So Good’ Pain Is Good, Then What Is Bad?

For starters, if you feel that ‘locking’ sensation in your knee or elbow when you have your arm or leg completely straight, that is called bone-on-bone contact.  Even if it doesn’t hurt now, it probably will later.  Going to end-range in any joint is a little sketchy, so especially if you’re new, back off a little bit.

Despite what that jackass Bikram liked to say, locking your knee is not good for you.

Secondly, sharp, shooting feels of any kind, including tingling or ‘nerve-y’ sensations are typically not a good sign.  If you feel anything jarring or unexpectedly twitching, BACK OFF.  You are almost definitely causing problems with your body that could lead to potentially serious injury.

When Pushing Yourself Is Good

Like I said, pushing yourself to your edge and maybe a touch past it is generally not a bad thing…

AS LONG AS YOU ARE MOVING CORRECTLY.

This is the common theme for why I mention yoga and CrossFit together so often: they are both sides of the same coin.

Yoga is sometimes slow and intense, CrossFit is always fast and intense.  In both cases, as a beginner, you are bound to encounter something that you have never done before.

You need to find a middle ground between the two.  That means knowing what your body is capable of by re-learning your strength limits for who you are today, as well as what your range of motion is before you try to go for deep splits or max effort CrossFit movements.

That being said, using progressive overload means pushing yourself to, or just past your limit every time.

If you’re a weightlifter add an extra rep or just a couple extra pounds to your load.  If you’re a new yogi, hold a pose for a couple seconds longer.

But do it carefully.

If you’re just dying to become a contortionist yogi, be patient. There are thousands of little devices in your body that keep you from overstretching.  Listen to those things!  They’re there for a reason.  Likewise, if you want to look like a bodybuilder, you need to train like one: SLOWLY.

Knowing your body (and your limits) is the only way to make progress without hurting yourself.


Sure, maybe you were a badass on the lacrosse or gymnastics team in high school.  Well, now you’re thirty-five with tight hips and chronic acid reflux.  You’re an entirely different person.  

Get a trainer, watch some beginners yoga videos– do something to make sure you know what you’re doing.  There are TONS of resources at your fingertips to learn about these activities first.

Most importantly, understand that patience builds strength and vice versa.




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