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A few Friday nights ago, I attended my first yoga class at the Y, nervous and curious. Normally, I don’t go to weekend night workout classes. I just want to eat takeout, watch my favorite show in bed, and hang out with friends. However, I suddenly felt the urge to go. I needed a peaceful way to end a stressful week.
I didn’t know what to expect. In my previous studio experiences, I felt physical pain throughout the class. However, my friends and nutritionist recommend yoga to work on my mental health and be in tune with my body. I wanted to try practicing again.
I went alone as usual. It’s easier than planning, especially at the last minute, and working out with people you know can make you feel watched and self-conscious.
When class began, my teacher, Jody, asked me to sit in a relaxed position, feel my body grounded, and breathe deeply. Her soft voice instantly felt soothing. As we did each pose, she suggested variations with props and she encouraged us not to judge ourselves.
I knew I was in the right place.
I was able to settle into each pose in a way that felt comfortable (well enough), taking deep breaths in through my nose and out through my mouth. By focusing on my breathing, I stopped thinking about all the stressors in my life. This is a much-needed change. As I did so, I found myself thinking, “Look at the amazing things my body can do.”
I felt this idea was revolutionary. As someone who has struggled with body image for years and compared myself to others, this thought came naturally to me. I believe That was–it was a big deal. Even as a child, I remember looking at my friends’ bodies and deciding that they were bigger than me. Plus, I’m an Enneagram 3, otherwise known as an “achiever,” so I’ve always been a little competitive. This situation was made worse by the fact that I was used to (terrible, awful) magazines with headlines like “Best and Worst Celebrity Beach Bodies.” I have always strived to be one of the better (if not the best) participants in any activity, be it dancing, volleyball, or any other activity, and I feel anxious when I am not. I feel it.
But my relationship with my body has changed since I joined Embody Carolina, a social justice eating disorder organization, six years ago during my freshman year of college. The refrain we learned still echoes in my head, albeit a little vaguely. All bodies are good bodies, and our worth does not lie in how we look.
In just a few weeks, I realized that yoga was helping me develop that mindset, as it gave me the opportunity to value my body without putting too much emphasis on it.
How yoga helps with body image
Curious about this yoga experience, I reached out to teachers and therapists about yoga’s ability to impact my relationship with my body. (Now I have to acknowledge my privilege as an able-bodied person.)
Yoga is about “training your body in the present by practicing with the intention of increasing flexibility over time, gaining confidence in the movement of your body through yoga poses, and improving your relationship with yourself.” It helps you have a different experience,” says Creative Arts’ Victoria Mengel. She is a therapist and primary therapist at the Renfrew Center, an eating disorder facility.
Some research suggests that yoga can help your relationship with your body. According to a 2018 study, body image Young people who practice yoga have been found to have a greater appreciation for their bodies. The same study found that participants felt more accomplished and confident practicing yoga, especially in classes with diverse body types. moreover, Women’s Psychology Quarterly It has been discovered that women who participate in yoga are more conscious and sensitive to the sensations in their body. They also have lower levels of self-objectification and higher body satisfaction.
How to improve your relationship with your body during yoga
If you’re worried that attending a yoga class will worsen your body image struggles (especially if you’re wearing tight leggings or workout tops), we hear you. The following tips will help.
Try different classes to find the one that’s right for you
Mengel suggests trying different types of yoga and sticking with what feels best, both physically and mentally. She suggests that yin or restorative yoga may be a good place to start.
Location is also important. She says you can practice anywhere you feel most comfortable, whether it’s in the studio, the park, or your bedroom. Note: This may change over time.
Set your intention
Before you begin your yoga practice, your teacher may mention “setting an intention.” This is also a great way to focus on body love. Randy Sprints, a yoga teacher with master’s degrees in mental health counseling and marriage and family therapy, suggests intentions like, “Today I’m going to treat myself with love and respect and respect my body.” are doing. It’s okay to make mistakes, like blaming yourself for a bad pose or comparing your body to someone else’s. Please understand as much as possible.
pay attention to your thoughts
Your mind may wander during yoga, which is certainly the case for me, and that’s okay. Take this opportunity to notice what you’re thinking and how it’s helping you. “Practicing this skill allows you to practice your ability to pay attention (in a non-judgmental way, I might add)…[which] “It’s a core skill for body image,” says psychotherapist and yoga teacher Evan Lawrence. Being aware of negative thoughts about your body is the first step to changing them.
Engage in thoughtful self-talk
When you notice an unhelpful thought, think about how to reframe it. Or try more consciously thinking positive thoughts first. During my practice, I like to repeat affirmations like “My body is my friend” and “I am loved” each time I take a deep breath.
focus on your own practice
When thoughts of comparison arise, it may be helpful to remember that people are not focused on you, but on themselves.
“It’s important to exclude ego from your yoga practice,” says yoga teacher Amy Miller. “Not only don’t compare yourself to other people and their practices, but also don’t compare yourself to how your practice was last time. Every time you come to the mat is different.” She says she doesn’t want to compare herself to others. As such, we recommend that you close your eyes during the pose.
Remember you are not alone in your challenges
But paying attention to others can also be beneficial to your own practice. When you notice others resting or choosing variations, you feel relieved and grateful. It gives me permission to do the same (even though I know I have it).
Celebrate your body’s abilities
You may have trouble doing or holding certain poses (been there, done that), but there’s no shame in that. Your worth does not depend on your ability. But at the same time, it’s okay to celebrate what your body is capable of (which may or may not change over time!). “We’re all on our own paths, and we should celebrate our uniqueness,” Sprints says. “Your yoga practice is yours, which means no scoreboards or competition.”
remember the big scheme of things
“Our bodies are the most amazing machines on this planet, and if we can change our mindset and let go of unrealistic expectations of what we should look like, we can treat our bodies with unconditional love and acceptance.” You can learn to treat your home as your home,” says Kat Mefan, yoga teacher and founder of Soul Sanctuary. “As you bring feelings of love, compassion, and gratitude into your body during your practice, you will begin to feel and experience changes.”
Try to keep that feeling in mind throughout your yoga practice, including when you finish in savasana. Because even a resting body deserves appreciation and love.
In that Friday yoga class, after remembering everything I learned on Embody, I realized that my body is my friend. She helps me do different interesting poses. She takes care of my needs and works hard to keep me healthy. She will be with me for the rest of my life. I want to treat her with the same respect.
And when my version of a pose looks different than someone else’s, that’s just it. different, it’s not bad, embarrassing, or wrong. My body hadn’t done yoga in a long time. She’s still learning, so she’s okay. She’s a tool, a shell, and she doesn’t need to look a certain way. I want to see what she can do and hold her to that limit.
I still struggle with comparison and gratitude from time to time. I wish my body was smaller and more flexible. I judge myself when I can’t do more difficult poses. At times like these, I try to focus on Jody’s voice: “I don’t judge.” that That is the energy I want to harness to move forward in yoga and life.
Ashley Broadwater is a freelance writer focused on health and relationships. With her passion for intersectional body positivity, mental health, and sexual health, she aims to help others have positive relationships with their bodies, themselves, and other people. I am. Her previous work has been featured in HuffPost, Men’s Health, POPSUGAR, Well+Good, and other publications. She is a graduate of the Hussman School of Journalism and Media at UNC-Chapel Hill and currently lives in the Raleigh area.
