In yoga class, it can be difficult to not compare yourself with others. Perhaps the person in front of you has an excellent Dancer Pose, yet you find you can barely hold yourself up for a few seconds. Or maybe you’ve seen a picture of Crow Pose in a yoga magazine and you long to get into the pose in the same way as the model. Possibly you watch your teacher in awe as she masters the perfect jump through from Downward Facing Dog into Staff Pose — something you’ll never be able to do, you think.

First of all, this is totally normal. It’s what the mind tends to do. In general, our focus is outward, and not centered in the moment. We get caught up in the what-ifs, the how-comes, the if-onlys, all based on another moment in time. When this happens, first take notice. “Oh, I’m comparing myself to [fill in the blank here].” And stop there. This thought is based in the moment. You notice what is happening, and then come back to your breath. Try not to let that thought follow with, “What is wrong with me? Why can’t I just enjoy the pose? Will I ever be satisfied?” Those thoughts are not based on the moment, but rather, are mind clutter that do not serve what truly is happening in the moment.

Importantly, however, even those thoughts are normal. Mind chatter, or what is known as fluctuations of the mind, occurs all the time. When this happens, take notice. “Oh, I’m judging myself.” And stop there. This thought is based in the moment. You notice what is happening, and then come back to your breath. Lather, rinse, repeat.

This practice will eventually lead you to a place where you realize that the pose you are doing right now is the perfect pose. In yoga, the pose should mold to each individual body, and not the body to each specific pose. There are as many variations of each asana as there are bodies in the world. Honor your perfect pose for today. Let this open up some space in your practice. Notice what is happening, and then come back to your breath before your mind gets carried away. When your mind does get carried away, notice that, and then come back to your breath once again. This is the practice.