Awareness and Discovering Your “Edge” in Yoga

We often hear advice in yoga classes like “respect your boundaries” or “don’t push past your edge.” But what does that actually mean?

Understanding Sensation and Safety in Yoga

During a yoga practice, we experience a wide range of sensations. The important questions become:

• How do we recognize when we’re overdoing poses and stretches?
• How can we practice yoga safely and mindfully?
• How do we prevent injuries?

One key principle is accepting that pushing through hard compression—that is, bone-on-bone contact—can cause injury and harm rather than progress. Every body is different. Some people may never reach certain poses that others seem to enter with ease, and that's largely due to individual bone structure.

The Role of Awareness as We Age

As we get older, awareness becomes an essential tool. It helps us tune into our bodies and understand whether we’re meeting tension (stretching soft tissue) or compression (bones limiting movement).

You may have noticed your body slowly losing height. One contributing factor is the loss of moisture in the vertebral discs, causing them to flatten. This reduces the space between vertebrae and brings bones closer together.

Although spinal work remains important, we must approach it with care. The moment you feel bones pressing into each other, that’s a signal to stop—not push. Instead, elongate the spine before forward bends, side bends, or backbends to help protect it. And remember: if you feel bone-on-bone, give in, don’t push through.

Tension vs. Compression: What’s the Difference?

Let’s clarify two essential concepts in yoga anatomy:

• Tension occurs when soft tissues—muscles, fascia, tendons, ligaments, joint capsules—reach their maximum stretch. Once elongated to their limit, they can’t go further.
• Compression happens when bones make contact. This is a hard stop determined by your skeletal structure.

When you feel a restriction during practice, ask yourself: Is this tension or compression? Recognizing the difference helps you make safe, effective choices in your yoga journey.

Leaning Into, Not Pushing Past

If we aggressively push against tension, our bodies may resist the force in an effort to protect themselves. That resistance won’t help in the long run. But when we gently stretch our boundaries with respect and patience, the body gradually releases and opens.

A helpful guideline from one of my yoga teachers is:

“Find your boundary and gently lean into it. Don’t push through it.”

This soft, mindful approach often leads to more sustainable and deeper openings over time.

The Importance of Rest and Integration

Stress and rest work together—especially in yoga. After engaging your muscles and soft tissue, your body needs time to integrate and adapt. This rest period, also called the refractory phase, is vital for making tissues more usable and resilient than they were before.

Never skip Savasana—it’s not just about relaxation; it’s part of your body’s essential recovery process.

Further Reading

If you’d like to explore this topic more deeply, I recommend the work of Bernie Clark, a renowned Yin Yoga teacher and author of The Complete Guide to Yin Yoga.

Let's chat to find out how I can support you: Book your FREE 20-minute discovery call to explore what you need and how I can support you.

Mary Mac Gillavry, certified Yoga Teacher (500 hrs) and TRE provider

Founder of Yoga & TRE for Joyful aging