I remember the first time I truly listened to my body during a practice. I was in a Warrior Pose, determined to push deeper, just as I had done so many times before. But something shifted that day. Instead of stretching farther, I paused. I took a deep breath, softened my knees, and noticed how much more ease I felt in that moment. The tension in my hamstrings eased, and suddenly, my Warrior Pose felt completely different. I realized that it wasn’t about how far I could go, but about how my body wanted to move on that day, at that time. Have you ever had a moment like that, where you stopped listening to your old familiar external cues and tuned into to what your body truly needed?
Yoga, at its core, invites us to connect deeply with our bodies – to feel, sense and truly inhabit the physical space that we occupy. It’s easy to get caught up in external cues, striving for perfect alignment, or replicating the ideal version of an asana that we have seen in a book or class. But there is something far more profound waiting for us when we shift our focus inward and learn to listen to the wisdom of our own bodies.
This is where the practice of embodiment comes in – an invitation to not just do the poses, but to “really” be in them. To notice how our bodies respond, where we feel open or restricted, and what subtle adjustments feel nourishing and supportive. It’s a practice of tuning into the internal cues that our bodies are constantly offering and learning to trust that wisdom, even when it contradicts the external guidance that we are accustomed to following.
What Is Embodiment in Yoga?
Embodiment is the practice of becoming fully present in the body, experiencing sensations, emotions, and movement with awareness. In yoga, this means moving beyond the mental image of a pose and instead focusing on how the pose feels in your body while you are practicing. It is about honoring the experience exactly as it is, rather than striving for an idealized version of your practice.
When we practice embodiment in yoga, we are not just working with bones and muscles – we are also tapping into the nervous system, which plays a significant role in how we experience movement and sensation. The nervous system is incredibly intelligent, constantly sending us signals about our physical, emotional and energetic state. Embodiment is the practice of tuning into these signals and allowing them to guide our movement.
Science shows us that when we are fully present in our bodies, we are engaging with the interoceptive system, the body’s internal sense of what’s happening inside. Moreover, a study published in the Journal of Neurophysiology explains that interoception – the awareness of internal body sensations – plays a key role in how we regulate emotions and manage stress (Critchley & Harrison, 2013). By cultivating this awareness through yoga, we not only enhance our physical practice, but also improve our ability to navigate life’s challenges with greater ease and resilience.
Listening to Internal Cues in Asana Practice
So how do we bring this practice of embodiment and listening to internal cues into our asana practice? Here are a few ways to start:
- Begin with the breath: The breath is one of the most powerful internal cues that we have. It tells us when we are pushing too hard, when we are resisting, and when we are in flow. Before you move into any asana, pause and take a few breaths. Notice the quality of your breath – is it steady or are you straining to breathe? This can provide you with important information on how to proceed. If your breath feels tight or shallow, it might be a sign to ease up a little bit or modify the pose.
- Don’t Force – Feel: Instead of trying to force your body into a specific alignment, focus on the way that the pose feels internally. Are there areas of tension or resistance? Are there areas of your body that feel open and spacious? Allow these sensations to guide your practice. For example, if you are in a forward fold and notice an area of strain, (or pain even), in your hamstrings, that is your body’s way of letting you know that you may need to take gentler approach when practicing that pose, in which case maybe you soften the knees, bend them, use a block or simply decide to not fold as deeply.
- Slow Down: Slowing down allows you to notice the more subtle cues that your body is giving you. Whenever we rush our way through a yoga sequence, it is easy to miss these types of signals. But when we choose to move mindfully, we can tune into the micro-adjustments that our bodies naturally want to make. This also gives us time to explore the full range of sensation in each pose, and therefore also provides us with an opportunity to respond to what our bodies need in that moment.
- Stay Curious: Embodiment is about cultivating curiosity rather than judgement. There is no right or wrong way to feel in a pose – there is only your experience. When you are practicing asanas, ask yourself questions: How does this feel in my body right now? What happens if I shift my weight slightly or adjust my alignment? How is my breath while I move through this pose? This curiosity helps us remain connected to our body’s signals.
The Science Behind Internal Cues
Research supports the importance of tuning into internal cues during physical practice. A study published in the Journal of Sports Sciences found that athletes who focused on internal body sensations rather than external cues were able to move more efficiently and reduce injury risk (Wulf, 2013). This idea extends to yoga, where listening to internal cues helps us move in a way that is sustainable and supportive for our own unique bodies.
In addition, engaging with our internal cues can positively impact mental well-being. According to a study in the Frontiers in Psychology, increased interoceptive awareness is linked to better emotional regulation and a greater sense of self-compassion (Farb, et.al., 2015). This means that by simply paying attention to how our bodies feel while we are practicing yoga, we are not only enhancing our physical practice but also nurturing our emotional and mental health.
Embodiment as a Path to Healing
For me, practicing embodiment has been a deeply healing journey. There was a time when I would push through poses, trying to meet an external standard of what I thought I should look like on the mat. But over time, I learned that the real magic happens when I slow down, tune in, and honor what my body is asking for in each moment. On some days, that means moving with strength and confidence. While on other days, it means resting in Balasana or Bound Angle Pose throughout my entire practice – and truth be told, it feels very good to know that both ways are equally valid.
This process has also taught me to carry the practice of embodiment off the mat. When I listen to the signals that my body is trying to send me throughout the day – whether it might be trying to inform me that my body needs rest, nourishment or movement – I find myself more grounded, centered, and connected to the present moment. I am better able to honor my body’s needs without judgement and flow through life with more ease.
Conclusion: Trusting the Wisdom Within
One thing that I have learned over the course of over 10 years of practicing yoga is that at the heart of yoga is the practice of self-awareness, and embodiment is one of the most powerful ways that we can cultivate that awareness. By listening to the internal cues that our amazing bodies offer us, we are better able to deepen our connection to ourselves and create a practice that supports our physical, mental and emotional well-being.
So, the next time that you step onto your yoga mat or whatever you practice yoga on, I invite you to slow down, breathe deeply and listen. Trust that your body knows the way – it always has.
Thanks for reading, I hope that you enjoyed this post.
Until the next time…
Take care and be well,
– Carol
- Critchley, H.D., & Harrison, N.A. (2013). Visceral Influences on Brain and Behavior. Journal of Neurophysiology, 109(6), 1356 -1364.
- Wulf, G. (2013). Attentional focus and motor learning: A review of 15 years. International Review of Sport and Exercise Psychology, 61(1), 77-104.
- Farb, N.A., et al. (2015). Interoception, contemplative practice, and health. Frontiers in Psychology, 6, 763.
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