What if yoga feels hard?

How to work with frustration without giving up.

You come to class hoping to feel better. Then your balance feels uncertain, a familiar pose is harder than last week, not easier, and your mind keeps wandering. You glance around. Everyone else seems to know what they’re doing. And then the question, “Why is this so hard for me?”, crosses your mind and you can’t let it go.

A difficult practice doesn’t mean you’re doing yoga wrong. You are not going to enjoy every moment, either. The good news is there’s room to acknowledge frustration and finding a way forward.

Frustration is normal

Yoga often asks you to spend time with things you’d rather avoid: uncertainty, distraction, effort, and the feeling of not being good at something. I don’t expect you to arrive without those feelings. 

When frustration shows up, pause. Notice what brought it on. Was the instruction unclear? Did you feel unsteady? Were you comparing yourself with someone nearby? Naming what’s happening gives you something specific to work with. “I need help understanding this transition” opens a different door than “I’m terrible at yoga.”

Frustration is attached to expectations

Sometimes the difficulty is in the pose. Sometimes it’s in the expectation you brought to it:

• I’ve been practicing for months. This should be easier.

• I used to be able to do this.

• I came here to relax, and now I’m irritated.

Those thoughts deserve attention, but they aren’t instructions you have to follow. Instead, try asking yourself, “What am I expecting from myself today? Does that expectation fit how I actually feel?” You may want to build strength but what you need is rest. You can value meditation and still have a distracted mind. 

Let today’s practice unfold with today’s circumstances.

Avoiding destination addiction

“Destination addiction” is when you feel the need to arrive somewhere instead of enjoying the ride: “Once I can balance without the chair, I’ll feel confident.” or “Once I’m flexible enough, I’ll belong in this class.” The trouble is the finish line keeps moving. You accomplish one thing, then find another reason your practice isn’t enough.

Goals should give you a direction, not a destination. Yoga is a practice. There is always something new to learn or a pose to perfect. What those are depends on the day. The goal, if there is such a thing in yoga, is to embrace the practice and let go of the result. What matters is the practice. 

You are not behind

There isn’t a class timeline you’ve failed to follow. The person beside you may have years of experience. You don’t know their history, and their pose tells you very little about yours. Even comparing yourself with your younger self can leave out important context. Your life, energy, and needs have likely changed.

Instead of asking, “Am I catching up?” try, “What am I learning?” Perhaps you’re noticing when you hold your breath. Perhaps you’re becoming more willing to use a prop. Learning to meet yourself where you are is worthwhile, even when it doesn’t produce a more impressive pose.

Discomfort vs. pain

Frustration and physical pain call for different responses. Feeling awkward or impatient is something you can explore. Pain isn’t.

If a movement hurts or you start to cramp a little, come out of the pose. Don’t rely on pain’s intensity to decide whether a pose is appropriate. Injuries and health conditions require modifications. Older adults need particular precautions, as the National Center for Complementary and Integrative Health explains.

As always, for persistent or concerning pain, talk to your doctor. 

Satya is about where you really are

The Sanskrit term Satya, (pronounced SUHT-yuh), translates roughly to mean truth or truthfulness. It is one of yoga’s ethical principles, extending to thoughts, words, and actions. Yoga International’s “Satya: A Practice of Truthfulness” describes it as seeing things as they are, rather than as you wish they were.

On the mat, I’d invite you to apply that principle without turning it into self-criticism. “I’m tired today” is an observation. “I’m hopeless at this” is a criticism. Truthfulness might mean admitting you need an explanation, a chair, or a pause. It can also mean recognizing that you’re ready for a challenge. Start with what’s true, not what you think a yoga student is supposed to look like.

Consider Cikitsa or a small group class

You don’t have to work everything out alone. Tell your teacher what feels difficult and what you hope to understand. A small group may offer more time for questions. Yoga Cikitsa (pronounced approximately chih-KIT-sah), means yoga therapy. It applies yoga practices to an individualized therapeutic approach. The International Association of Yoga Therapists’ scope of practice includes assessment, personalized goals, and practices adapted to the individual. 

If you have specific concerns, please message us, schedule a 1:1 or small group class to get started.

At Rasa Yoga in Gahanna, I want you to feel welcome to ask. A hard practice doesn’t have to end your yoga journey. It can become a moment of listening and a way back to greater awareness, presence, and peace.

Ready to begin? Not sure if yoga is for you? Take advantage of our introductory offer: 30 days for $30.