I’ve been thinking about proprioception quite a bit lately.  Proprioception is our ability to know where our bodies are in time and space.  We use this sixth sense all the time.  Go ahead, give it a try.  Close your eyes then touch your nose.  How’d you do?  You probably did great since we are always touching our face and using our arms and hands.  The more we do something, the more second nature it is.

So, why have I been thinking about proprioception?

Well, proprioception plays a big role in yoga.  As I am moving on my mat, I need to know what my body is doing without always having to look.  When first starting yoga, we need to look and check what we are doing with our bodies quite frequently because we are re-establishing that connection with our senses.   As we do poses more and more, we begin to build that bond between body and mind that makes it easier to flow into poses without looking to see where our foot is.

Feel the Alignment

Over time, we can sense that our bodies are where they should be. I have noticed that many times I can feel my alignment with my eyes closed even better than when they are open.  Having eyes closed allows us to shift our awareness even more into our body. Also, I believe I am combining this skill of proprioception with interoception, the ability to understand what the body is telling you on the inside.  

Feeling the body from the inside?  

You are no stranger to interoception: you feel hungry, have to pee, or need to adjust your position since it is uncomfortable.  You hear your body’s inner needs and act accordingly.  Many times we don’t really think about interoception, we just do what we need to in order to find balance or comfort.  

And what does interoception have to do with yoga?

A huge part of yoga is the journey inwards.  To be the Seer and the Seen has become a part of my everyday life. As we bring conscious attention to what are bodies are telling us, we open up a whole new world of understanding ourselves and, in turn, others.  I am currently reading The Heart of Yoga by T.K.V. Desikachar and he brings light to the importance of our breath in yoga.  When we become conscious of the breath and what it is telling us, we can then adjust our practice accordingly by either easing or slowing when the breath is heavy or out of control, or else continuing to deepen our practice when our breath is light and smooth.  The awareness of the breath is a form of interoception.  

Let’s put it all together!

When I take a pose, say Side Plank, I use proprioception to know where my body is and how fast it is moving.  Interoception is sensing my breath, but also what my muscles, tendons, and ligaments are telling me.  I can feel the muscles that need to be working and release muscle tension that is unnecessary. As I get into Side Plank and then close my eyes, I allow my attention to move inward and feel that my body is in the position it should be. I can then ‘hear’ what my body is telling me that needs to be adjusted to find correct alignment, such as to pull my obliques up or adjust the stacking of my wrist and shoulder.  I trust these two magnificent senses, but I do believe that they need their own workout.

Can I improve proprioception?

The more we move and interact with our surroundings with awareness, the more we get to know our body and how it feels in all of its myriad of positions.  Exercising will always be a good way to touch base with how your body moves, but yoga does present an interesting advantage in that yoga encourages presence throughout the practice.  When I have that mind-body connection, proprioception will improve.  Of course, I would argue that any workout should involve presence, but that’s a talk for another day!

Let’s take it one step further…

In the classes I put together this week, proprioception is focused on by removing sight.  Whether you go from one asana to another with eyes closed or close your eyes just briefly while in the pose, you are building proprioceptive connections.  Why not give it a try and experiment with some safe easy poses with your eyes closed?  Mountain, downward facing dog, and even easy pose can be a starting point to explore the body while on the mat. Or, maybe you are ready to challenge yourself with crescent lunge or perhaps a balancing pose?

But, what about interoception?

During your practice, be sure to watch your breath.  Reflect on what you are feeling in each asana.  The more you connect to these inner sensations, the more you hear.  Meditation can also be a good time to just listen to your body, whether that is from watching your breath, feeling your heartbeat, or even the alignment of your body.  For me, meditation brings the tingling feeling of prana, the life energy that flows through our bodies.  If we take the time to find stillness, we begin to feel the little sensations that can be overlooked so easily when we are constantly on the go.  

I encourage you to get on your mat.  Start where you are.  Are you not sure where you should start?  Listen to your instinct on what seems safe and doable.  Maybe for today it is just to relax in a child’s pose.  There is no right or wrong.  I just invite you to start somewhere.  And, when you do, be present:  What does your breath tell you?  What do you feel in your body?  Never ignore what it says.  Your body is your guide.

Looking to start a yoga practice but would like more guidance? Reach out for one-on-one sessions or inquire about joining or arranging a group session!  I look forward to connecting soon.