Written by:
Jess Rose
Read time:
5
min
Key Takeaways
Every body is anatomically unique — stop chasing someone else's version of a pose
Yoga is far more than stretching: meditation, breathwork, and philosophy are equally essential
The ancient yogic texts offer profound wisdom, but find a good teacher or commentary to help translate them for modern life
#1 - Understand your unique anatomy
Until recently, the entire yoga world was based on the tacit assumption that every body is pretty much the same. Yes, some people are taller than others. Some people are bigger than others. But besides that, we're all the same. We have the same bones, the same proportions and the same ability to build muscles, lengthen muscles and perform all the poses if only we keep trying.
Today we know better. We understand that every body is unique. Truly unique. This is actually quite obvious. You just need to look at people's faces to realize that we have the same body parts, but that each of us has their own unique version of how exactly the different elements are built and combined.
This is not just true for faces, but also for the rest of our bodies. We have different proportions, different bone structures, different ranges of motion in our joints, different muscle tissue, different everything.
This, of course, is not to say that practice doesn't matter. But it does mean that practice doesn't always make perfect. That there is no perfect! That instead of working harder, we should work smarter. So spend time understanding YOUR body. Notice which poses feel accessible and which don't. Pay attention to your bone structure and joint mobility rather than trying to force yourself into some idealized shape. When you understand your unique anatomy, you can finally practice in a way that actually serves you.
#2 - Try new styles of yoga
Humans love a good comfort zone. And that's generally a good thing. But, at the same time, comfort, routines, having settled in … it can get pretty boring. When that happens, we can spice things up, add a new flavor, a new challenge, break the habit and try something new.
Yoga is incredibly diverse. So if you feel stuck or bored with your practice, one great way to get unstuck is to experiment with new yoga styles. If all you do is fast-paced Vinyasa Flow, give Yin Yoga a chance. The stillness and long holds will challenge you in completely different ways — teaching patience and revealing layers of tension you didn't know existed. If you're usually doing very gentle practices, challenge yourself with a Hatha or Ashtanga class. You could of course also try Aerial yoga, Hot yoga, or some other very specific styles. But I'd recommend starting with styles that have a low barrier to entry, where you don't need a ton of equipment or have to drive across town to the one studio that offers it.
#3 - Go beyond stretching
Yoga isn't just asana. And asana isn't just about stretching. Far from it! Originally, the word 'asana' just meant something like 'the proper seat for meditation.' It was the right way to sit still so that you could do what really matters: get in touch with your true nature.
Today, these origins have been washed away. For most people, yoga is just another workout routine like pilates or crossfit. But if you're hungry for more, if you want to level up your yoga, then dedicate some time to meditation and other yogic practices like breathwork or chanting.
These practices aren't just traditionally yogic. They have incredible benefits for body and mind that you simply don't get from stretching alone. Meditation trains your attention and reveals the nature of your own mind. Pranayama (breathwork) directly affects your nervous system, teaching you to regulate your state. Even five minutes of sitting meditation after your asana practice can open up an entirely new dimension of yoga. So give it a shot!
#4 - Live like a yogi
The words 'take your yoga off the mat' have become a total cliché. The problem is that most people (including some who are very vocal about it) don't walk their talk. To live like a yogi takes practice and real effort. It's not achieved by talking about how yogic we are.
Yogic philosophy — you could also say yogic mindset, yogic worldview, yogic wisdom — is what actually separates yoga from any other physical activity. It's yoga's secret sauce. If you take it away, yoga isn't really yoga anymore. It becomes stretching. Which is great, but not the same thing. But if you explore the teachings of yoga philosophy then your practice becomes a complete system for understanding yourself and navigating life.
The classic yogic texts — the Bhagavad Gita, the Yoga Sutras, the Upanishads — contain profound wisdom that's just as relevant today as it was thousands of years ago. But just like any old text, the classics of the yoga tradition can feel pretty cryptic for modern readers. The language is ancient, the cultural context is foreign, and the concepts can feel abstract or inaccessible.
So I recommend that you don't just buy a book and try to power through on your own. Instead, find a teacher who can bridge the gap between ancient wisdom and contemporary experience. When you find a way to translate these teachings for your actual life, they offer incredibly practical guidance for everything from handling stress to making decisions to understanding your own mind.
That's when yoga truly transforms from a workout into a way of being. And that's what 'taking your yoga off the mat' actually means.
The journey from stretching to true yoga practice isn't about perfecting poses or pushing harder. It's about understanding yourself more deeply, exploring the full richness of the tradition, and letting the practice transform not just your body, but your entire approach to life.
FAQ
Do I need to be flexible to understand my unique anatomy?
Not at all. Understanding your unique anatomy is actually MORE important if you're less flexible. Your bone structure and joint mobility are what they are — forcing yourself into shapes your body wasn't built for leads to injury, not progress. Working with your anatomy instead of against it is what allows safe, sustainable practice.
Which yoga style should I try first if I want to branch out?
If you normally practice active styles like Vinyasa, try Yin or Restorative yoga. The contrast will teach you things about patience and letting go that active practice can't. If you usually practice gentle styles, try a structured Hatha class. The key is choosing something different enough to challenge you, but not so foreign that it feels overwhelming.
I'm not spiritual. Do I need to study yoga philosophy?
You don't need to do anything. But yoga philosophy isn't necessarily spiritual in a religious sense. Much of it is practical psychology about how the mind works, how to handle difficult emotions, and how to live with more clarity and less suffering. Even the most secular person can find value in these teachings when presented in accessible, modern language.
What's a good first text to start with?
The Bhagavad Gita is often the most accessible entry point — it's essentially a dialogue about life's biggest questions. But don't read it alone. Get a modern commentary (Stephen Mitchell's or Eknath Easwaran's translations are great starting points) or find a teacher who teaches these texts. The raw text without context can be confusing and discouraging.
How long does it take to "level up" my practice?
This isn't about reaching a destination. Each of these practices — understanding your anatomy, trying new styles, meditating, studying philosophy — is a lifelong exploration. You might notice shifts immediately (trying Yin for the first time can be eye-opening), or the transformation might unfold slowly over months and years. The point isn't speed, it's depth.
These four shifts won't happen overnight, and that's fine. Start with whichever one speaks to you most, and let your practice evolve at its own pace.
