The language of the body
One of the most crucial skills you develop in yoga is the ability to interpret the signals your body sends you. In our culture, we are often taught to ignore discomfort, to "push through the pain" in pursuit of a physical goal. But in therapeutic yoga, ignoring the body's warning signs is counterproductive and dangerous.
However, yoga is not entirely devoid of discomfort. You will feel sensation. The challenge—and the practice—is learning to distinguish between the healthy, constructive sensation of a stretch or a working muscle, and the sharp, destructive sensation of pain.
Drawing the line
The line between sensation and pain is sometimes subtle, but it is always clear if you know what to look for.
"I tell them that stretch is okay. Pain I need to know about. So if they get a pinch, a stabbing pain, a feeling of overwork in the muscle or the joint that they should tell me." — Tiffany Bergin
This is the development of self-discernment — the ability to read your own body with precision and honesty. Over time, with consistent practice and skilled guidance, you develop the self-awareness to distinguish sensation from pain, effort from strain, and progress from harm.
A healthy stretch might feel intense, warm, or demanding. It might require focus and deep breathing to sustain. But it should never feel sharp, pinching, stabbing, or electric. Pain that radiates down a nerve pathway, or pain located deep within a joint space (like the knee, hip, or shoulder), is a clear signal from the nervous system that the tissue is at risk.
It is important to note that when we are recovering from an injury or restructuring the alignment of the body, there may be some discomfort associated with changing long-held patterns. That is part of the process. But the communication between student and teacher must remain completely open. If you experience pain, you must tell your teacher immediately. We do not push through; we modify the pose, use props, or change the posture entirely so that the body can do the work comfortably and safely.