Understanding Sensation and Pain

What Exactly is Pain?

Pain is defined by the International Association for the Study of Pain as
an unpleasant sensory and emotional experience related to actual or potential
tissue damage. McCaffrey and Beebe also emphasize the subjective nature of
pain, noting it is whatever the individual says it is. The Pain Community
Centre highlights key insights from this understanding: pain encompasses more
than just tissue damage; those who cannot verbally express their pain still
experience it; learning about pain is subjective and informed by individual
experiences; and pain is inherently unpleasant, resulting in an emotional
response.

Acute and chronic pain represent two distinct phenomena. Acute pain serves
a protective function by compelling individuals to withdraw from harmful
situations, protecting the injured site while it heals. This serves to
motivate future avoidance of similar harm. On the other hand, chronic pain
often extends beyond initial injury or illness, resulting from nervous system
sensitization. As Leslie Kaminoff illustrates, acute pain signals a
functioning system sending crucial messages that should not be ignored.

Delayed onset of pain, which may occur after physical activity or yoga, warrants
awareness. Understanding how practice influences pain can help practitioners
mitigate discomfort. Additionally, humans exhibit a common psychological
pattern known as negativity bias, where the brain tends to anticipate the
worst outcomes, intensifying sensitivity to pain signals, as noted by Olga
Kabel.

Healthy Sensation in Yoga

A significant aspect of yoga practice involves understanding sensation,
especially during asana. While many vital yoga approaches, such as Mantra and
Meditation, do not focus on muscular sensations, it is essential to recognize
healthy sensations during asana practice. Typically, a healthy sensation is
perceived as a moderate or dull ache located within the muscle rather than
near joints. As Ram Rao points out, yoga can also evoke memories and emotions
that might be interpreted as painful but can serve as a positive emotional
release. Effective teaching necessitates readiness to navigate emotional
vulnerability in students.

In practicing yoga asana, it’s helpful to differentiate between tension
(stretching or resistance) and compression, which occurs when body parts
touch. While compression isn’t generally the goal, some practices like Yin
Yoga encourage appropriate tension on tissues. However, sensations indicative
of trauma, especially in more dynamic practices like hatha yoga, should be
approached with caution.

Unhealthy Sensation in Yoga

Certain sensations signal potential danger and require immediate cessation
of activity. These include sharp, tearing, or burning feelings, alongside
excessive joint sounds or instability. A heightened sense of panic, shallow
breathing, and tension in facial muscles are additional cues that participants
should heed. Recognizing the distinction between sensations requires
practice; many students may struggle to articulate their bodily
feedback.

Many factors can contribute to students’ difficulty interpreting
sensations, including a lack of inward focus and a tendency to prioritize
external observations over personal experiences. Moreover, students with past
trauma or competitive backgrounds might neglect their bodily signals.
Individual responses to pain can vary widely based on age, gender, memory, or
pre-existing conditions like chronic pain.

Some students may even seek pain out of a desire for perfectionism or as a
coping mechanism for trauma. As noted by researchers, these complex
interactions exacerbate the relationship between sensation, suffering, and
stress.

Insights from Experts

Experts like Kelly McGonigal and Matthew Remski stress that repeated pain
experiences can blur the lines among sensation, suffering, and stress,
potentially triggering an exaggerated protective response. Remski highlights
that for some, the controlled environment of a yoga class offers a
paradoxical context where pain can feel safe or even desirable. This draws
attention to the need for responsible teaching that avoids endorsing pain as
a pursuit in practice while acknowledging the complexities of individual
experiences.

To navigate these complexities, it is essential to approach sensation and
pain with mindfulness and understanding, ensuring practitioners can
differentiate between healthy versus unhealthy sensations. Teachers must
cultivate awareness and respect for each student’s unique experience, thus
promoting a healthier approach to yoga practice.

For more information about sensation and pain in yoga, visit
https://ashtanga.tech/study-guide/adaptation/safety/about-sensation-pain/.