Effort in Yoga and Life: How hard should you push the edge?

Intro/rant

Sidenote: this post contains affiliate links, meaning if you click through and buy something I will receive a small commission.  Also, this post contains tips, but I am not a doctor so please take my advice with a grain of salt (or a professional consultation).Here goes!Today I went to a yoga class to unwind.  Near the beginning, the instructor put us into a restorative pose: reclining hero pose (supta virasana) on a bolster-- so you're seated with your knees bent with your shins on the outside of your thighs and you lie back.  I went with it, conscious of my tender knees.  After a bit, I started to notice feelings moving from friendly stretch into sharpness in my right knee.  I hoped the pose was nearly over, waiting a bit, breathing into the pain.  I walked my torso up to a seat from the reclining position on the bolster.  The sting in my knee continued even once I was sitting up.  The teacher offered me another bolster, which I appreciated but I told her I'd like to leave the pose instead.  She said, "you can" and moved on.  While my classmates continued, I sat on my block, hands in anjali mudra (prayer) and started to drop into that quiet place.  Then I heard her voice saying a quote I know well to the whole class-- "some people say the pose only begins when you want to come out."For a moment, I was a bit put off.  I was tempted to respond that the school of yoga I come from says you should always listen to your body.  Whatever your body needs, you give it.  Instead, I transitioned along into the next poses.  I worked at pushing her comment out of my head and allowing the calm of gliding from shape to shape wash back over me.Later, she made another comment about sticking with poses, knowing you're safe.  I couldn't help but guess that was directed at me and my choice to be my own yogini.  It all got me thinking about effort, over-exerting, consequences, and individuality.

70% edge

One instructor in Bali gave a tip that I've never forgotten: "aim for 70% edge."  She's saying you don't need to give 100% (and probably shouldn't push to 100%).  If you stretch your muscles and joints to their limits, that's where injuries happen.  You do want to engage though!  Everyone is always looking for that sweet spot-- the Goldilocks just right.  You want to be in a place where you're trying and extending but not hurting and not going beyond your limit.  Also if you push too hard, you'll be sore the next day.  It's much better to reach toward your goals mindfully and practice daily (or regularly) than push through one big practice.  You'll build slowly and safely.*

Listen to your body

Listen to your body because everybody's body is different.  No one knows what you feel inside.   They don't feel it the same and their limits aren't' the same because

everybody is different.

I have learned this the hard way.  I have injured myself because a teacher said, "hold it."  In the intro story, honestly, I probably pushed too far already.  Your body sends you signals.  You know which ones are stretch, which ones are discomfort, and which ones are actual pain.I listened to the YogaLand podcast the other day and Jason Crandwell was saying he doesn't do so many poses that work flexibility anymore.  He works on poses that push his muscular strength-- poses where the flexing muscle is the focus, rather than the lengthening one.  This makes a lot of sense to me.  Of course flexibility is helpful, but it's something that is better to come at slowly and carefully with time.  Working strength helps hold your body in poses and life. I have also heard in yoga, you must work flexibility, strength, and stamina equally- give them all 70% edge ;)

Your yoga

Yoga is about you-- yoga means union with yourself: the literal union of the body parts in different shapes and the figurative union of body, mind, and breath.  It's about mindfully being in touch with yourself.  Sometimes, it's your muscles and how far they can go today (maybe not as far if you skipped the last week's practices or maybe a little deeper or you warmed up with a run) and sometimes it's emotional or energetic (maybe you had a tough day and you need a slow, calm yin practice (this link is to my favorite book on yin) to soothe yourself OR maybe you had a tough day and you need a hot, intense yang practice to blow off some steam.  Maybe you had a great day and you want to reward yourself with your favorite yummiest stretchiest feel-fantastic poses).  No matter what, it's about being in touch with yourself.Samskaras are like tracks in your mind, similar to muscle memory, but also related to reactions, emotions, choices, interpretations, and more.  It's better to train yourself on 70% edge as a rule than on overdoing it and suffering the consequences later.

Connection to Life

I think the concept of 70% edge is a great rule off the mat as well.  If you give 100% to work, what's left for your family or friends (and visa versa)?  People who ask for your 100% are greedy.   Keep some of your effort and energy for yourself.  Rebuild and replenish.  Stay in touch with yourself and know what you can give.  Don't overdo it.

You can't pour from an empty cup.