The “I” Word
by Michele Mallory
Avoiding Yoga Injuries with the Gunas
Let’s talk about the “I” word - injuries. Let’s face it, we don’t like to admit when we’re hurt, especially in the yoga world. Yoga is supposed to be good for us, right? Still, injuries happen in yoga just like in any other physical discipline.
Yoga injuries can happen when you’re being driven by external forces over internal wisdom.
We come from a culture where “no pain, no gain” is a fitness mantra. We are taught to “push through” or “man up” even though doing so usually makes things worse. Heck, I live and teach in a city who’s unofficial motto is “Grit & Grind”. But, if all positive change starts with awareness, then perhaps practicing with more awareness is the way to avoid or address injury as it comes up, before it turns into a bigger (chronic injury) problem.
The Three Gunas: Tamas, Rajas, Sattva
Yoga is a physical practice but also an energetic one. It’s helpful for us to understand how our energy affects our practice and how we show up on the mat.
In Vedic Sankhya philosophy, the Gunas are the three primal qualities of matter that govern the universe. All three qualities are associated with all living things, in varying and changeable amounts. Tamas is associated with darkness, lethargy or inertia. The Tamasic person is often described as ignorant or lazy but we all have days where our Tamasic energy is dominant. In these times we are less prone to injury from pushing too hard, but may be more prone to injure ourselves through careless acts, like stubbing a toe on the journey from down dog to jump through, or entering or exiting a pose haphazardly rather than deliberately and controlled.
Rajas represents creative energy, emotion and expansiveness. On Rajasic days, our energy is high (think full moon) and we are more likely to injure ourselves by pushing too hard. If you’ve ever gotten really revved up with too many handstands, and had your shoulders wake you up in the middle of the night, likely your practice was Rajasic the day before. Rajas can lead us towards injury by giving us feelings of expansiveness or invincibility.
Sattvic energy, then, is illumination, enlightening knowledge and lightness. A Sattvic practice is joyful. Not too hard, not too soft, but the real Goldilocks spot we’re after, enlightened and serene. On these days, our energy is neither too high nor too low, and we’re content to push forward or stay back, because our steady breath is providing consistent, steady energy for whatever decision we make. We’re not attached to a pose or a result, and we’re content to accept whatever practice has for us that day.
So how do we work into a Sattvic, healthy state more often?
Study your energy, breath and mind. Get into that first downward facing dog and go inside. Notice. Were you groaning in the effort just to step back to plank pose or were you revved up and ready to jump into the first chaturanga? Is your breath fast and shaky, super slow, or somewhere in between? Five breaths in a pose has the beautiful action of constantly drawing you back to self-study and breath.
Recognize your limitations. That part earlier about shoulders waking you up at night? That might have been me. I’ve had days where yes, I feel really revved up about the progress I’m making in arm balances or handstands and I go too far. Finding that Goldilocks moment here is essential. Enough work to feel strong, but not so much as to regret it the next day. “One more shot” was never a great idea in college and it’s probably not a great idea now, although I’m thankful that the context of that phrase has changed! If in doubt, do less. Stop while you still have energy, while your joints still feel good and before you’re at your maximum effort. Leave your practice with more energy than you arrived with, my teacher Greg Tebb says.
Study your body in motion - all planes of motion. The postures of Ashtanga are intelligent because they repeat in varying planes. First we do them standing, then seated, then maybe again lying down. The opportunity to study your flexibility, strength and ranges of motion in your joints is there. So take the time and breaths to do just that. If there’s pain or stiffness in a pose, communicate that to your teacher and together find a way to modify so it feels right for you.
Be willing to say no to poses that don’t serve you. This one is hard. It can mean giving up favorite poses - but perhaps only for a time, not forever! Remember that yoga practice is a shifting, changing creation. Poses will come and go in your body as you progress through the different seasons of life and will help to teach you non-attachment. Just be willing to step on your mat and accept the work that is healthy for you that day.