"Can You Go Deeper?" (And What That Actually Means in Yoga)

Ah, the classic yoga moment: you’re holding Warrior II, those 30 seconds somehow stretching into what feels like 30 minutes, when the teacher drops the question: “Can you go deeper?”

At first, you think, "Sure!" and sink lower into the pose, only to feel discomfort. Is that what "deeper" is supposed to feel like? Or is there a better way to understand what deeper means in yoga?

Going deeper in yoga is not about pushing your body to the edge of or beyond its limits. In fact, chasing the “deepest” expression of a pose just because you can (or because someone asked you to) can sometimes do more harm than good.

Let me explain.

The Consequences of Going Too Deep (Physically)

Unless you are one of those lucky people that have exactly the same amount of strength and flexibility, you will lean towards one or the other.

If you’re naturally flexible, there’s a tendency to just “drop” in the pose. But here’s the problem: when you rely solely on flexibility, you lose the strength and control needed to support the pose. Imagine going as deep as possible in Camel Pose, only to realize you’re straining your lower back because your muscles aren’t engaged.

A good rule of thumb? Only go as deep as you can while staying strong enough to come out of the pose without help. This builds strength and control, so one day you can achieve a more full expression of the pose, without discomfort or pain.

On the other hand, if you’re more on the strong-but-tight side, forcing your way into a pose can overstrain your muscles, tendons, and ligaments, increasing your risk of injury. Additionally, when you muscle your way into a pose, you lose the ability to relax and breathe deeply, which is what actually helps open your body over time and improve your mobility.

Focus on Alignment Rather Than Depth

Instead of chasing the Instagram-worthy version of a pose, shift your focus to enhancing your alignment and stability. It’s less about “How far can I go?” and more about, “How solidly can I hold and feel this pose?”

For example:

• In Warrior II, press evenly into both feet and imagine energy radiating out from your fingertips. Is your front knee tracking over your ankle instead of caving inward? Are your shoulders relaxed and stacked over your hips?
• In Chair Pose, can you engage your core and sink your hips without turning it into a backbend?
• In Seated Forward Fold, instead of grabbing your toes for dear life, can you hinge from your hips and keep your spine long, and rest your hands wherever they naturally land, even if it means using a strap or blocks?

These tiny adjustments build strength, stability, and awareness. Plus, they help you to own the pose, instead of the pose owning you.

The Real Depth: Your Breath

Here’s a little yoga secret: the deepest part of any pose isn’t in your hamstrings, shoulders, or hips. It’s in your breath.

When you’re holding a pose and feeling the burn, shift your focus inward. Forget about the mirror in front of you or whether the person next to you looks like a yoga model. Instead:

• Take a long, slow inhale and feel your ribs expand.
• Exhale just as slowly, letting your body soften where it can.
• Notice the sensations in your body without judgment. Is there tension you can release or stability you can build?

Going deeper in yoga is less about touching your toes and more about touching base with yourself. It’s about finding ease in the challenge, building awareness, and creating space to be in the pose.

Next Time You’re Asked to “Go Deeper,” Pause.

Rather than forcing yourself into a deeper lunge, twist, or fold, ask yourself:

• What meaning do I want to give to the word “deeper”?
• Can I stabilize my foundation and fine-tune my alignment?
• Can I deepen my breath and connect inward?

Because in yoga, as in life, “deeper” isn’t about pushing harder. It’s about showing up, staying present, and finding depth in the details.

And above all else? Just smile. Practice Santosha (contentment). You’ve shown up on your mat and carved out space for yourself, that’s already a win.

Want to Take Your Practice Deeper (and with confidence)?

If you’re ready to explore your yoga practice and connect more deeply with your body, check out the No Bullshit Yoga Pose Library . With more than 90 poses broken down in detail, you’ll find step-by-step guidance for both beginners and advanced yogis to help you practice smarter, not harder.