(This post’s image is a photo I took of my yoga gear. Specialized tools like my mat, blocks, and strap work together to make my practice possible. They extend my body, and help arrange it in the ways my mind imagines)
I was pretty sedentary as a kid, and didn’t get serious about physical fitness until I was an adult. One nice thing about that is I got to watch myself learn, knowing all I do now about the brain. By practicing yoga and working with physical therapists, I’ve learned a lot about myself, but also how mind and body work together. Mastering a new physical skill actually recruits at least three separate learning processes working together. Understanding this changed my expectations, helped me gain more control over my body, and made exercise much more enjoyable.
When I first started yoga, I was startled by how little I knew about my body. My teachers were asking me to observe and discern sensations I’d never noticed before. They asked me to get into certain poses, using certain muscle groups, and I didn’t know how! I didn’t have the names for these things. Worse, I could see what I was supposed to do, but I didn’t know how to make my body do that, or even if I could. It was frustrating.
It’s weird to think how ignorant we are of our bodies, given that we live in them our whole lives. For me, a prime example comes from physical therapy. When recovering from an injury, I relearned how to walk up stairs. I’ve climbed stairs thoughtlessly my whole life, and I never considered there were different ways to do it. But the leg is controlled by opposing muscle groups. I used to climb stairs by lifting each leg, using just the muscles on the front side. I learned to also use the muscles on the back side, to push up and straighten the leg. Either set of muscles can do the job alone. Now, I consciously try to balance the effort from both sides, but this never would have occurred to me without knowing a little anatomy.
That knowledge was game changing for me, but unfortunately knowing how the body works isn’t good enough. I can memorize anatomical diagrams, muscle names, and facts about body mechanics, but the only interface between the brain and body are the spinal nerves. How’s the brain supposed to know what nerve impulses correspond to which movements? There’s actually a region of the brain dedicated to this problem, the cerebellum, but it’s not consciously accessible. This is why yoga instructors use cues: they teach little mental tricks for recruiting muscles, and associate them with relevant postures.
Try this. Bend your elbows ninety degrees to extend your forearms out from your body, palms up. Imagine someone’s handing you a heavy platter. You might notice the trapezius and rhomboid muscles engage between your shoulders. These muscles largely serve a supportive role. For many people, they aren’t needed much in daily life, but using them can improve posture and reduce strain on other muscles. The problem is, they’re easy to ignore and hard to describe. But I can turn them on with the cue, and then I can learn what it feels like to use those muscles. Once I can tell whether they’re working, I can often activate them at will. Or, I can just use the cue, as needed.
Of course, conscious knowledge of form and cues are just step one. Muscle control is mostly unconscious, and for good reason. Remembering all the cues, monitoring my body, and continuously correcting my posture is work. It takes my full attention, leaving no room for anything else. Luckily, that’s just a phase. With enough practice, my cerebellum learns the patterns and can take over. I can hand off that work to my unconscious motion control sub-processor, freeing my conscious mind to think about something else.
This is why physical therapy can be so effective. After an injury, some muscles and joints may not perform like they used to. Some links between mind and body might even be severed or scrambled. Recovery means learning new ways to do old activities. At first, this is a nightmare. Without the support of the cerebellum, even just walking is an intensive conscious effort. Physical therapy can be a painful, tedious, and drawn-out process, but for many patients it makes a world of difference. It teaches the cerebellum new motion programs. Potentially, walking can become fully automatic again. The conscious mind can be used to retrain the unconscious mind in profound and lasting ways.
Yet knowing how to move isn’t enough if the body can’t follow through. The hardest part about learning a new physical activity is that the body usually isn’t ready for it. When I first started yoga, my muscles were weak, rigid, and lazy. They quickly became tired and sore, which just made me want to use them less. They struggled to move my body weight, and were so tight that my range of motion was limited. Some postures were hard, uncomfortable, or impossible. I couldn’t keep up, and when I pushed myself harder, I only injured myself.
That taught me a lesson about patience and acceptance. My body wasn’t ready, so I couldn’t do those poses, but I could work towards them. I learned to listen to my muscles complain, and to distinguish between different sensations. Some indicate hard limits I should not push past, but most are just signs of stress, and those can be good. When muscles, bones, and tendons get stressed, they respond by becoming bigger, stronger, and tougher in a process called anti-fragility. The discomfort I feel is just that physical learning process in action. By embracing the discomfort, I could slowly reshape my body.
Anti-fragility doesn’t involve the brain, conscious or unconscious. It’s a kind of learning that happens in the body tissues themselves. My muscles “know” whether they are getting the job done. They can tell if they are actually contracting and relaxing when they get the signal, whether that was easy or hard, and whether they sustained any damage in the attempt. They recognize how often they are put to use, and whether they are usually exhausted or ready for action.
Generally speaking, muscles conserve energy by doing as little as possible. But when I regularly demand more of them, they adapt. They become bigger, stronger, and more responsive. They consume more energy at rest so they’re always ready for action when I need them. They become less lazy, working harder by default, which makes them stronger still. This requires more protein to build the muscles, and more calories to power them. So my metabolism adapts, too. I eat more and my body burns more calories continuously, rather than storing them as fat.
What’s so fascinating is how all three ways of learning work together. With conscious thought, I choose to change my behavior. I master new facts and cues, so I know what I’m doing at an intellectual level, and can execute new skills (poorly, at first). With practice, not only do I refine those skills, but I engage an unconscious learning process that makes them fully automatic. I can focus my mind on the task I want to accomplish, and trust my body will just perform all the complex movements I need to pull it off. My muscles may not be up to the challenge at first, but that’s fine. With willpower, I push my tissues to their limits, and they learn to do what I ask. By the principle of anti-fragility, my body automatically remodels itself, increasing strength, flexibility, or stamina precisely where they’re needed. It makes itself a better robot, one that can live the lifestyle my mind consciously chooses. These three learning processes work independently, yet together they make a dynamic human being, one that can just as well become a yogi, a warrior, a marathon runner, or a weightlifter.
Intelligence isn’t just about brains, it’s about bodies, too, and about multiple intelligent systems working together in complex ways. I hope this was a helpful example, but as always I’m looking for feedback. Is this an experience you can relate to? Have you observed these different systems within yourself? Do you think it helps to know what’s going on intellectually, or do you approach physical training in a different way? Any other thoughts or observations to share? I’d love to hear from you in the comments.