How to Improve Symmetry with Yoga Props: Yoga Mats
/Body asymmetries can challenge your balance, stability, and mobility and cause bodily pain and emotional anxiety. Conditions like scoliosis, leg length discrepancy, or joint replacements can cause significant and painful body asymmetries, which in turn can disrupt the nervous system and emotional balance.
In this post—the first in a new series detailing how to use props in your yoga practice to help reduce pain—I introduce ways to use your yoga mat to improve your symmetry.
What is a yoga mat?
A yoga mat is often a 5mm (or so) rubber (or similar) foundation you stand or sit on while you practice yoga. While mats may seem too commonplace to think of as helpful for asymmetries, they actually should be considered the first step in introducing symmetry.
Most yoga mats are sticky and grippy with ridges to help reduce slipping. The texture of your mat is important—the more stable you are on it, the more it will help you find balance from below. The more stable your base, the more you can focus on improving balance in your hips or spine, for example.
As much as I want people to use yoga mats that are ethically sourced and not full of chemicals, you should find a mat that feels grippy for you, whatever its makeup. Despite my sustainability desires, my body’s needs come first. Choosing a mat comes down to finding one that works best for you. Here are some mat characteristics I have found to have the most grip and aid in balance, which help you develop symmetry.
Yoga mats for balance
5 mm height: For comfort reasons many people want to use a thicker yoga mat (7 mm) or a gym mat. These feel cushier for your knees or sitting bones, but the thicker they are the more unstable you will be in balancing poses. My recommendation is to get a standard-height mat (5 mm) and add a folded blanket to sit or kneel on if needed.
Bumpy mat: I prefer a bumpy mat (first image below) for stickiness over the mats that appear flatter with etch lines throughout (second image below). The thin lines do not create enough grip or texture for me as compared to the more bubble-wrap-looking mats.
Longer mat: Having an extra-long mat isn’t necessary for shorter people, but if you are taller, it is essential to keep your entire body on the mat to allow your body to stay even at all times. You don’t want to come into some poses and potentially have one foot off the edge while the other is still on the mat.
Now that you have picked a mat, let’s discuss how to better use it to introduce more symmetry.
How to use your yoga mat for symmetry
Yoga mat with a line down the center
Use a mat with lines: You can buy a mat with lines on it or you can draw them on yourself. The two lines should run down the middle of the mat, both long and short ways. Ensure they are aligned down the entire length of the mat.
Line up your mat: It is tempting to plop down your mat and get started, but take the time to line up your mat with a wall, a panel of the floor, or some other marker, to make sure your mat isn’t at an angle. If your mat is placed down evenly, your body can be more even.
Align your body on the lines: Use the lines on the mat to line up your feet or legs. Also, center the rest of your body along the lines—ensure your entire body (e.g., your navel and nose), not just the parts touching the mat, is also centered along the lines. This will ensure you are finding symmetry.
Look at the lines: As you enter and exit poses, keep your eyes aligned on the line you are centered on. This will help you stay more centered as you come into and get out of poses, like forward folds.
Using your mat as your foundation for symmetry will help you introduce more balance from the ground up. Stay tuned as we examine how to use other props on the journey toward more evenness in our bodies and lives.