Fast forward 15-20 years to the other side of restrictive eating, with some sense of realizing that bodies and beauty can come in many forms. I somehow managed to form a different relationship with physical activity. I became eager to move my body to tap into the positive effects of endorphins. To counter the wear and tear on my body and mind from my day-to-day stressors and physical endeavors (i.e., running, mountain biking, skiing), I found myself in my first yoga class.
Unfortunately, the tendency to compare and judge myself was still there. There was still the residue of my body not meeting society’s ideals, especially not a yoga body. I listened as the teacher cued us through different shapes, and as I followed their words, I looked around to see what others were doing. My mind told me that my body didn’t move as it should. I wasn’t flexible or fluid enough. I strived and pushed myself to achieve the perfect yoga shape. And I remember now that if I could not reach the fullest expression of the form, judgment would arise, and a perfectionistic mindset would ignite. Thank goodness for some early years as a ballet student; otherwise, I may have needed a stretcher to exit some of those yoga classes! I remember being coaxed into shapes my body was simply not meant to be in. Funny, despite the promise of yoga, I don’t remember ever listening to what my body needed most or allowing myself to take a break. Yoga became another way for me to detach from my body and another form of performative movement. Somewhere along the way, I finally realized this is not a competitive sport.

Every body is a yoga body!

Guideposts for Yoga that have helped me:
- Find a Type of Yoga that Provides Pleasure:
Find a style of yoga you enjoy doing, and that matches your energy levels for the day. Some classes are designed to counter the effects of stress. These tend to be called “gentle and restorative” or have Yin in the class description. Others yoga styles are more vibrant and raise your heart rate. These are called Vinyasa or Flow. Online classes are great for dipping your toe into the experience of yoga in your own home. Read the class description to help decide what feels like a good fit for you today, at this moment.
- Make Yoga a No-Judgement Zone:
- Don’t be Afraid to Rest:
- Your Yoga, Your Choice!:
- Breathing is Important in Yoga:
- Pain:
- Sense and Feel:
- Consent:
- Yoga Supports:
- Kindness:
Instead of judging yourself or others, try adopting a curious mindset. Curiosity sounds like: “I wonder what will happen if I move this way; I wonder what will happen if I speed up or slow down.” If you start to “should” yourself, you’ve moved out of a curious mindset and into a critical perspective. What would it be like to make a U-turn back to curiosity?
Build in rest during the class. This may mean staying seated or lying down even when others aren’t, or the yoga teacher continues to cue movement. Again, listen to what your body is telling you.
Remember that the yoga teacher’s cues are merely an invitation. You still get to decide what will serve your body best in this moment and on this day. You live in your body 365 days of the year, so allow yourself to be in charge of whether your body will move forward or stay there and breathe.
Inhale, exhale, repeat. If the teacher guides you through any form of breathwork in class (aka Pranayama in yoga), you can try it out. However, if you find it too activating or not what feels best for your body today, try resuming your natural breathing.
If anything hurts when you do it, then don’t do it! Listen to your body’s cues if you get a gentle or deep stretch. Stay with this and breathe. If you find it hard to gauge pain until you’ve gone too far, try paying attention to the pace of your breathing. Fast breathing or holding your breath may signal that the body has moved past other cues to back off. Notice this and respond with care.
The studio you are in may have mirrors. Position yourself away from the mirrors to support sensing and feeling what is happening on the inside rather than outside of the body.
If a yoga teacher does not have consent cards for you to place on your mat, allow yourself to share with them whether you are comfortable or not with hands-on assists during class. Your body is your body. You choose (not the other way around).
Experiment with support props even if you do not need them! When the body is supported, it trusts the movement, allowing more ease to emerge. Yoga support includes bolsters, blocks, straps, and blankets.
Notice if your inner critic tries to make its way onto your yoga mat. Thank it for trying to protect you, then let it know that you’ve got this!
I hope you continue to embody movement in a way that provides joy and ease!
-Natalie
Natalie Murphy is a 200-hour registered yoga teacher and certified ‘Yoga for All’ instructor. She is the founder of Brave Revolution Yoga and Wellness, which offers trauma-informed, inclusive yoga classes. Reach out to her at braverevolutionyw@gmail.com or 541-213-8333 if you’d like to learn more about current Body Kind yoga offerings or Body Positive nutrition sessions.