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I was recently asked about my opinion about ‘fatigue’ and reaching to one’s physical limits in yoga practices. I had presented my earlier opinion that excessive fatigue should be avoided in a yoga class. As teachers, we should apply this principle and as students, we need to observe this mindfully. I realized that my definition of ‘excessive fatigue’ was not well presented as I was challenged on the idea that working the body to a place of fatigue is actually beneficial. I, therefore, decided to redefine my philosophy on fatigue in this blog post.

The body is highly adaptable to the stressors or lack of stressors presented to it. Without conditioning and challenge, the body weakens and looses vitality. Regardless of the type of physical activity, we should present the musculoskeletal and circulatory with progressive overload conditioning. This means we should bring the body’s systems to an elevated state of conditioning that is very near maximal output in a variety of conditions. This overload principle acts as a stressor telling the body to adapt, to improve, to be able to accommodate this physical loading in the future - this is represented in many ways:

*increased muscle density if challenging strength
*improved alveolar capacity and oxygen uptake in the lungs if challenging the cardiovascular system
*improved elasticity of tendons and muscle fibers if challenging flexibility

Change will not occur without mindfully challenging the systems. However, it is often mistaken that deep, excessive fatigue is the representation of proper stressors in progessive overload. The problem with coming into a place of deep fatigue is the high potential for injury. Take Warrior 1 Yoga pose as an example. If you hold, and hold, and hold the pose, the quadriceps will develop lactic acid and the muscle fibers loose the capacity to generate contractile force (lactic acid prevents the reformation of ATP - the energy component crucial for muscle contraction). Therefore, the next series of tissues that need to takeover are the quadricep tendons. If the pose is already positioned very deep, the strain moving into the tendons can be highly stressful. Combine this with repetitive stress of other activities (like skiing or jogging), there is strong potential for acute or chronic tissue damage.

Another example: I see so many yoga students attempting full chaturanga (pushup transition to the ground) while ignoring their fatigue level and strength capacity. With deep fatigue setting into the triceps and shoulders, we often see the elbows fall outwards (as the body is struggling to shift the force load into the chest muscles). We also see the collapse of energy being transmitted into the shoulder girdle and core. Where is the functionality in this? Is it worth it to have excessive fatigue while placing harm to the wrists, shoulders, and spine? All for strong or sexy arms? All to appease the Ego?

So I present this thought to Yoga Teachers and students who wish to approach their yoga practice as a ‘workout’, do you wish to have a long term practice? Does a body free of injury have getter priorty than accomplishment? When you bring your students or yourself to the edge of strength or endurance, pull your inner gaze in with full defined focus and see what the rest of the body is doing-is everything in check? Is the integrity and function still intact? If not, modify, rest, or change the state of the pose.

Consider as well the energetic quality. For anyone using their yoga practice as a workout, go watch a yoga video of David Svenson. The level of his practice is outstanding, but with such grace and control. You do not see fatigue in the body, the eyes or in his breath. Complete essence of integrity. Getting to this level of practice does not come from pushing the body to extreme fatigue and with Ego.

As a side note, we are wonderfully inspired by athletes, the Olympics, and other sporting events. We often become inspired to become ‘fit’ and view these athletes as role models. Keep in mind, almost every single high level athlete endures some form of major injury in their career. And this is a ‘career’. They eventually retire from the sport and many retire with chronic injuries plaguing them for the rest of their lives. Do we need to treat our yoga practice as a sport, as a competition, as something we will need to retire from eventually? Whether you are in the gym, out for a run, or in the Yoga studio, ask yourself why I am doing this? To feel good? What is it that is making you ‘feel good’-the health benefits or the accomplishment of physicality? What if a sudden deep injury eliminated all those accomplishments? Would you still ‘feel good’ within yourself?

Fatigue in Yoga and exercise is beneficial and is good, but when done with the right intention and application. As Yoga Teachers, we should offer practices that our students NEED and not WANT. Health is often one of the most undervalued assets when we have it. Remember this when you move deep into a physical practice. Breathe in humility. Exhale out the Ego. Understand where your desire for accomplishment in physicality stems from. Be your practice with grace.

Namaste,
Kreg Weiss
My Yoga Online

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