Challenge versus Nonharming

Sometimes my students mention that they're sore after class from working tired muscles (not from the soreness of an injury). Anatomically, I can see that they're working to strengthen muscles, particularly in the legs, and creating some tears that will rebuild. But one of my students was horrified to find out that the soreness was muscle tearing. I realize that this is quite a challenge for the practice of ahimsa.
I have been wondering if a strong physical practice pushes our students' bodies too far or simply challenges their bodies and limitations. How do we know when enough is enough, if the discomfort doesn't come until the next day?
— Louise

Read John Friend's response:

Dear Louise,

This is a thought-provoking question, which falls under the category of yoga ethics. Ahimsa, which is commonly translated as "nonviolence" or "nonharming," is the first precept among the ethical guidelines of classical yoga. For me, ethics is about relative relationships, so I do not define ahimsa or any of the other yoga ethical precepts (yamas or niyamas) as absolute rules. They must be understood in the context of our interconnected, relative relationships with others, our environment, and the various parts of ourselves. Nothing in this relative world is truly absolute.

In hatha yoga, one of our intentions is to create a positive transformation—generally seen as increased vitality and overall health—in the physical body. Therefore, we practice ahimsa, or actions that are life-enhancing or nonharming to the overall well-being of the body. Paradoxically, to perform an asana in a way that is life-enhancing to the overall body, we must skillfully address certain areas, such as tight, weak muscles that might be contributing to poor circulation and therefore are not be life-enhancing. This process of tearing down parts of the old form, which are not life-enhancing to the whole, in order to rebuild a new and more vital form can be uncomfortable and sometimes even painful. But although "harm" might be done to one part, the whole is enhanced—and therefore the actions fall under the category of ahimsa.

Microtears in connective tissue and the subsequent soreness are a natural part of the process of enhancing life throughout the physical body in hatha yoga practice. This makes sense when you consider that flexibility, strength, stamina, circulation, organ and glandular functioning, and overall vitality of the body will increase, making the asanas part of a positive transformation. Of course, misalignment and improper performance in the asana practice can lead to excessive tearing down of the tissue, injuring the body so that the overall vitality and physical benefits are diminished instead of enhanced.

It's not easy to determine if the tearing-down process is excessive or imbalanced, since it is, again, a relative process. If you or your students experience isolated, burning pain in a part of the body; swelling; significant reduction in range of motion or strength; or diminished vitality, then you'll know that the tearing-down process has reached harmful proportions.

Overall, you must cultivate sensitivity and discernment to determine the most life-enhancing actions to perform each day, in relation to your body. Sometimes resting the body is the most life-enhancing course of action, while sometimes attempting new and challenging poses is best. Ultimately, all actions must be examined in the context of what serves the greater good of your body as a whole.

John Friend, the founder of Anusara Yoga, has practiced a variety of hatha yoga styles since the early '70s. Today, he is widely considered one of the most charismatic and highly respected yoga teachers in the world. Blending an uplifting Tantric yoga philosophy with Universal Principles of Alignment, John's teaching style guides each student to fully live every moment from the heart. In 1997, John founded Anusara Yoga to promote his innovative vision. Today, Anusara Yoga is one of the most popular and fastest growing schools of hatha yoga in the world.