Interoception and Proprioception: Cultivating Inner and Outer Awareness in Yoga
Another Example of Guided InteroSurfing
Interoception and Proprioception: Cultivating Inner and Outer Awareness in Yoga
Exploring Proprioception and Interoception: In modern terms, we characterize external and internal awareness as proprioception and interoception. Proprioception encompasses the body's physical coordination and skill in traversing space—moving smoothly without collisions, even closing your eyes and touching your nose. In contrast, interoception refers to the body's capacity to perceive its inner landscape, such as the heartbeat, breath, or subtler sensations like muscle tension or the feeling of security and sustainability in a posture. However, the value of interoception often remains underestimated since it unfolds within our internal realm. Yet, it's through interoception that we gauge whether our postures are executed with the right blend of support and surrender. Investing in our interoception increases our proprioception!
Interoception is Rare: While activities like sports and dance offer ample opportunities to enhance varying degrees of proprioception in our daily lives, we seldom find the same avenues to cultivate interoception. Often, we are not educated on how to attune ourselves to our internal environment. This training combines dynamic internal and external awareness techniques. Our approach to postures restructures the musculoskeletal pathways of movement, fostering more fluidity and refined proprioception. Simultaneously, it nurtures interoception by refocusing our awareness to the sensation of movement itself, both within and without. This mirrors the essence of Shiva Nataraj—moving gracefully through life with inward focus. This is the essence of the yogic tradition and the core of ShambhavAnanda Yoga.
Feeling is Healing: Over the past three decades, numerous studies have demonstrated that nurturing inner awareness in external situations leads to greater healing, reduced pain, and an overall sense of well-being. For instance, in 2008, pain scientist Lorimer Moseley conducted a study involving patients with hand-related pain. One group was allowed to engage in distractions during treatment, while the other group was required to stay present and focus on their sensations during the treatment. The latter group, practicing interoceptive awareness, displayed better therapeutic outcomes and reported lower levels of pain. The beauty of interoception and the yogic concept of being present is that they are intuitive—participants merely needed to 'feel' the experience as it unfolded. Just as the yogic tradition teaches, the state of being, vitality, and health (known as Sat) are inherent aspects of our true nature that already exist in their perfection within our being. With heightened presence, our sense of well-being tends to improve, or as Abhaya often says in class, “Feeling is Healing.”
Heartfelt Beauty
A study on interoception conducted in 2011 unveiled a remarkable enhancement in well-being and the cultivation of healthier eating habits, all stemming from the simple act of tuning into one's own heartbeat. By directing their attention inward, focusing solely on feeling their heartbeat, 214 college-aged females reported decreased anxiety, reduced body dissatisfaction, and fewer instances of eating disorders. In a recent online Yoga teacher training held at Konalani, a participant shared her experience of practicing movement centered around sensing. She expressed that, for the first time, she felt that her body was truly beautiful. Our minds often tend to habitually zero in on imperfections and challenges, making it a refreshing revelation that engaging in feeling and being present can frequently grant us the contentment we crave. As Subramuni Swami wisely suggested, there are more times than we realize where we can honestly say to ourselves, “Everything is ok right now”— taking a moment to realize that everything is fine in the present moment leads to an escalating sense of happiness without a need for any direct reason. Those who participated in the heartbeat-focused study were able to recognize that, at that very instant, everything was alright for them, yielding a profound impact. This perspective sheds light on why surrender and the experience of interoception can wield such a potent influence in our asana practice.
Surrendering the Role of the “Doer”
In our asana practice, the primary hurdle to interoception lies not in the postures or our physical limitations/samskaras, but typically within our own sense of agency—the inclination to be a 'doer.' Our attention is easily captured by external markers of success, such as prolonging a posture or achieving greater flexibility, causing us to overlook the authentic healing power of simply being in a pose, as our body feels best supported, and enjoying the sensations available when we are present to that experience. Sri ShambhavAnanda elaborates on encountering and surrendering the role of the doer in his movement practice: “When I am working out and I am trying to attain a goal, if I get too caught up in the goal, I know that I am not working out correctly. Therefore I focus on the present. I focus on what I am doing right now, and I try to do it correctly…Keeping your attention on what you are doing strengthens you in a way that will give you relief from the debilitating feelings that overcome you now and again….If you focus on your true nature things will get better.” Letting go of attachment to external goals and redirecting our focus inward empowers us to experience genuine strength and relief. This transformation initiates in our asana practice and extends deep into our lives.
The Art of Intero-Surfing
One simple approach to integrating this concept is to allocate time at the beginning of your personal yoga practice for unstructured movement, allowing sensation to guide your movements instead of rigid shapes and angles—a practice we term "Intero-surfing." "Intero" signifies generating internal sensation and awareness of interoception, while "surfing" reflects the act of riding our movements rather than dictating them, akin to riding the crest of a wave. This gets us out of the mind and the role of the “doer” and into the space of exploring and being.
An Ancient Journey
Embarking on this path doesn't entail losing the form or essence of our practice. The asanas will remain an integral part of our journey, but for now, we are dedicating time to delve into the fundamental nature of movement itself, echoing the wisdom Patanjali shared over 2,000 years ago. Asana should embody the qualities of effortless effort and persistent dedication without strain—according to Patanjali, this is the avenue through which our postures enable us to rise above the constraints of duality and immerse ourselves in the boundless. This process is akin to the act of rubbing your belly and patting your head simultaneously—it may seem challenging initially, but by mastering one before incorporating the other, the task becomes surprisingly simple.
Exploring Intero-Surfing
Within the scope of this training, we suggest delving into the realm of interoception on your mat without the concern of instructing it to your students. This aspect is a focal point in our advanced training sessions, specifically in the context of creative sequencing known as Dance of Shakti. While the practice itself is straightforward, it demands surrender—hence, with time, it will refine as your practice deepens and your awareness and sensitivity becomes more acute.
You can initiate intero-surfing from any position, though we teach it most often from seated or lying down, with relaxation as the cornerstone. Once you're attuned to the sensations of your body and breath, you can begin introducing gentle movements while maintaining a connection with your breath and internal sensations. For instance, from a seated position, you might commence by softly rolling your head to the side, forward, and then upward towards the opposite shoulder. After a few repetitions, you can allow this rolling motion to cascade through other parts of your body, such as your shoulders and ribs. Intero-surfing embodies an art that necessitates vulnerability and exploratory spirit. It entails releasing the familiar patterns of simply reaching a destination- that familiar asana, and instead empowers us to be fully engaged in the journey, with no concern for the destination.
Initially, guided intero-surfing sessions can be beneficial, which is why we've compiled numerous guided sessions online for your convenience. Gradually, this practice will evolve into an intuitive approach to initiate your personal yoga practice. It will assist you in commencing your practice with an emphasis on being present to the needs of your body, mind, and spirit, and then this naturally permeates the entire time spent on the mat.
Exercise: Intero-Surfing
Summary & Reflection:
Interoception, the awareness of internal sensations, is central to the practice of yoga, fostering holistic well-being and conscious, embodied awareness. Contrasted with proprioception, which deals with external movement, its significance is often undervalued. However, quality peer reviewed studies reveal that a focus on interoception, like the practice of "Intero-surfing," enhances our ability to heal as well as increases overall well being across many different spectrums. Embracing the practice of interoception, which aligns with ancient teachings from Patanjali, challenges individuals to release the role of the "doer" and delve deeper into their innate bodily sensations, promoting a more genuine connection throughout their yoga journey.
How often do you find yourself attuned to the sensations of your body and inner landscape during your yoga practice? Can you recall a specific instance where focusing on interoception, or the internal sensations of your body, shifted your experience or understanding of a posture? How might integrating the practice of "Intero-surfing" into your routine enhance your overall connection to your body, and how do you think it could influence your approach to both yoga and everyday movement?