The Goldilocks Principle and Yoga
“Goldilocks - adjective - (usually initial capital letter) not being extreme or not varying drastically between extremes”
The Goldilocks Principle
The Goldilocks principle is a paradigm for describing something being “just right,” not too much and not too little. It can be used to describe astronomical phenomena, the economy, biology, and even physical activity - like yoga.
But how can I use this principle to create and maintain a personalized and sustainable yoga practice, you ask?
Easy! Well, in theory at least.
Finding your edge
In yoga, a common cue is “to find your edge.” But what does that actually mean?
Your edge is in the Goldilocks zone of sensation, not too much and not too little. This can be hard to find for many.
You may be someone who lives by the motto “no pain no gain” or you may live with chronic pain and your body may be on high alert constantly. Where ever you fall on this spectrum, yoga can be an amazing tool to retrain yourself to listen to your body and truly understand what it needs in that moment.
No pain, no gain
I, like many, lived by this motto for years. I loved the muscle soreness from a workout that told me I actually did something. In many cases, if I was not sore after a workout I felt it was not worth it. This led me to do too much too fast and either injure myself or have to take multiple days off to recover - neither of which were helpful for maintaining any kind of sustainable routine.
So many of us need to take a step back and realize that less is more in many cases. For those like me, this can be the most challenging part of a yoga practice. Well, this and meditation but that is another story.
“To find your edge” for those of us who think more is better it can be frustrating to go to the max of our comfort and then back off. It can feel like failing or that it is not perfect (see last week’s blog on Finding Your Perfect Practice here). However, this is not the case.
A more beneficial, personalized, and sustainable practice can be developed when you listen to your body and do not take it to the extreme. This does not mean that you do not attempt a different pose variation that challenges you or practice that inversion you have been working on but it means that you do not beat yourself up about the outcome.
You learn to be where you are today and find your personal goldilocks zone for you practice today, right now. Meet yourself on your mat where you truly are, not where you were or where you want to be, but right where you are.
Avoiding pain
No one wants to cause pain or be in pain. This is especially true for those who live with chronic pain.
Individuals living with chronic pain do not generally adapt to pain in the same way those with acute pain do nor do they develop a higher threshold due to constant pain signals. The opposite is actually true.
When someone lives with chronic pain, their pain signals are on high alert ALL OF THE TIME. This means that over time it takes less and less to trigger those pain signals. Seems counter intuitive but more and more research into pain science is showing that the pain signals of those living with chronic pain can be activated more significantly and more quickly by less and less
This pain and the fear that comes from the potential of this pain can be immobilizing. Causing many to avoid activities that they once enjoyed or not even consider new activities due to the constant threat their body is under.
Yoga, however, can be a significantly useful tool in retraining the mind and body to improve function. This is not a fast or easy process because again it involves finding that edge or goldilocks zone in movement. The adaptability of yoga to your needs each time you come to your mat makes it an extremely beneficial and sustainable way to retrain these signals.
By using slow, gentle yoga poses and bringing awareness to your body and breath, you can start the process of retraining. Through one pose or one sequence practiced consistently while listening to your body’s response, you can slowly begin to notice that your edge gets a little further or deeper (though it never has to). You can learn to trust your body, its signals, and know that movement can be good.
Okay, how can yoga help?
Through one-on-one private yoga sessions you can utilize different pose variations and props to create a completely personalized practice that supports you. A personalized practice that focuses on keeping you in the goldilocks zone with help set the foundation for an empowering and sustainable practice for years to come.
Sound good? Contact me today or join our community at Journey to Wellness - Therapeutic Yoga for Injury, Dysfunction, and Pain to learn more.
Learn More:
British Journal of Sports Medicine - The ‘Goldilocks Principle’: designing physical activity at work to be ‘just right’ for promoting health | British Journal of Sports Medicine (bmj.com)
