One of the most memorable teachings I encountered during my Yoga Teacher Training with Bikram was his powerful statement: “Whether you do 1% of the pose and 100% the right way, you still get 100% of the benefit. But if you do 99% of the pose and 1% the wrong way, it’s 100% wrong.”
At first, this concept might seem counterintuitive. How can doing just a small fraction of a pose, but doing it correctly, be more beneficial than pushing yourself to almost complete the pose but with a slight error? Let’s explore this idea and why it’s so crucial for our yoga practice—and beyond.
The Quality Over Quantity Approach
In many aspects of life, we’re taught to believe that more is better. We often think that the deeper we go into a yoga pose, the more flexible or strong we become. It’s easy to fall into the trap of wanting to achieve the full expression of a pose, especially when we see others around us doing so. But Bikram’s teaching challenges this mindset by emphasizing the importance of quality over quantity.
Imagine you’re in a Bikram class, working on a challenging pose like Standing Bow Pulling Pose (Dandayamana Dhanurasana). You might feel tempted to stretch your leg as high as possible, straining to reach what you think is the perfect form. But if you’re sacrificing alignment—maybe twisting your hips or losing balance—then the pose loses its integrity. According to Bikram, this approach, even if it looks impressive from the outside, is 100% wrong. You’re not just missing out on the benefits of the pose; you could also be setting yourself up for injury.
On the other hand, if you only manage to lift your leg a little bit but keep your alignment perfect—hips square, spine straight, and balance intact—then you’re doing the pose 100% correctly. You’re reaping all the benefits, even if it doesn’t look as dramatic. The lesson here is that it’s not about how far you go; it’s about how well you do what you can.
The Benefits of Doing It Right
So why does doing even a small fraction of a pose the right way provide full benefits? It all comes down to the principles of alignment and intention.
When you focus on doing a pose correctly, you’re engaging the right muscles, protecting your joints, and working within your body’s limits. This ensures that you’re building strength, flexibility, and balance in a safe and sustainable way. Moreover, the correct alignment allows energy to flow freely through the body, enhancing the therapeutic effects of the pose.
I remember struggling with Camel Pose (Ustrasana) in my early days of practice. I was eager to reach back and grab my heels, but every time I did, I felt a strain in my lower back. It wasn’t until I started focusing on maintaining a strong foundation—keeping my hips forward and lifting my chest—that I noticed the true benefits of the pose. Even if I couldn’t reach my heels at first, I felt an incredible opening in my chest and a sense of energy flowing through my body. It was a revelation that doing less, but doing it right, was far more rewarding than pushing too hard and doing it wrong.
The Broader Implications
Bikram’s teaching isn’t just about yoga poses; it’s a life lesson. It reminds us that in any endeavor, the quality of our actions is more important than the quantity. Whether it’s in our work, our relationships, or our personal growth, doing a little bit well is far more impactful than doing a lot poorly.
This teaching also encourages us to practice mindfulness and patience. It’s easy to get caught up in the pursuit of more—more progress, more achievement, more success. But true growth comes from being fully present in whatever we’re doing, even if it’s just a small step forward.
Conclusion: Embrace the Process
The next time you’re on your mat, remember Bikram’s words: “Whether you do 1% of the pose and 100% the right way, you still get 100% of the benefit.” Don’t rush to reach the full expression of a pose if it means compromising your alignment or risking injury. Instead, focus on doing what you can with precision and intention. You’ll find that this approach not only enhances your practice but also brings a deeper sense of fulfillment and peace.
Yoga is a journey, not a destination. By embracing the process and prioritizing quality over quantity, you’ll discover that the real benefits of yoga come from the attention and care you bring to each moment on the mat. And that’s something worth striving for—one small, perfect step at a time.
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