“How can I improve and adapt my body to asanas without pushing beyond my limits, while also embracing the yogic mindset that encourages refraining from striving, wanting, and attachment to results?“
Recently, I’ve been asked this question – is progress without pushing even possible – and I think many struggle with finding a balance between these two aspects, so it’s worth exploring a bit deeper.
I’ll discuss the two sides that create this tension, explore what success might mean for us, and offer practical tips on how to work with this tension, let it go, and what we can learn for personal growth.
The two sides to it
The tension between advancing on a physical level while keeping a steady, calm mind free from craving for results is a big part of the yoga practice.
On one hand, we want to progress physically, having more open hips, shoulders, longer hamstrings, increased strength, etc. We want to feel the joy of mastering challenging postures, the satisfaction of increased flexibility, and the confidence that comes with a strong body. We see others doing advanced postures, and it motivates us to achieve them too.
These ambitions can push our physical body beyond its current limits, leaving us with physical discomfort, pain, or even injuries. This often leads to frustration and anger toward ourselves, with the result of either abandoning the practice or looking elsewhere.
On the other hand, yoga philosophy teaches us to surrender, release attachment to outcomes, and find contentment in what is and where we are.
The Yoga Sutras tell us about sthira sukham II.46—steadiness and ease—one of the yogic principles of a balanced asana practice. Asanas should have two aspects: sthira, putting effort into the practice with steadiness, and sukha, practising with ease and comfort (without tensions). To do asanas properly, we must be stable without rigidity and find ease in the postures without collapsing.
This tension between those two aspects is part of the practice and is a great teacher. On our yoga mat, we can observe our tendencies toward striving, our attachments towards results, and our difficulties with accepting what is in this particular moment without distractions from outside. It’s a space where we can explore, experiment, be curious, and learn about ourselves, allowing yoga to transform us.
This tension isn’t something to overcome, but rather, it should be approached with compassion. In many ways, this verystruggle is a great opportunity to witness how our mind creates suffering through attachment while learning to stay in the present and start accepting what is, not what we want it to be.
What is progress?
Many of us grew up with the belief that we have to work hard in order to progress. I’m not saying this is wrong, but what if there is another way? Keep an open mind as you read the next few lines.
You’ve likely heard about surrendering in yoga class, but you might never have really grasped what that actually means.Surrender isn’t giving up; it’s accepting what is with the knowledge that nothing is permanent – tomorrow it can be different. You don’t need to let go of goals, just perhaps alter how you approach them. Surrender is acceptance of what is, removing the tension that desire and craving create. We can still have ambitions, but without the longing for something we don’t have, instead accepting what is and mindfully working towards the goal. That’s where progress will happen.
Progress can also mean developing deeper awareness when your body sends signals like discomfort or pain, telling you something needs to change. Progress is also being aware when a challenge is productive and when it’s a harmful pushing.Progress is developing compassion for yourself and accepting your current limitations.
I understand these kinds of progress aren’t as fun as achieving a handstand, but in my experience, the more we release tension—both mentally and physically—the faster our body opens up.
Think about it, have you ever been on a yoga retreat or somewhere you were deeply relaxing and suddenly found yourself able to do things you couldn’t before? Did you progress in this relaxed state?
Practical exploration
Changing our approach by combining both components into our practice can make a big difference.
Instead of pushing yourself beyond your current limits, try staying at the edge, where growth is possible as tension has not built up. It’s a place where you feel intensity but not pain. It’s a place where growth happens while accepting your body’s limits, knowing those limits might be different tomorrow and in the days that follow. Acknowledging impermanence, nothing stays the same way.
When you work on challenging postures, rather than telling yourself, “I have to achieve this,” reframe this sentence and ask yourself, “I wonder what I’m discovering here while trying.” This small mental shift can change a lot.
Take your mind off the “task.” Instead of thinking, “How far can I go?” deepen your breathing, focusing only on deep, steady breaths. This will help your nervous system relax, switching off your thinking brain and releasing tension.
On a purely physical level, try engaging the opposite muscle (reciprocal inhibition). For example, when you want to lengthen your hamstrings, engaging the quadriceps allows the hamstring to relax, enabling a deeper stretch while still being aware of your edge and not going beyond it.
Combining the two aspects, body and mind
Setting an intention at the beginning of your practice serves as an anchor, it helps you maintain the right mindset during your practice.
For example: “Today, I will stay open and curious and not judge myself.” “I will just focus on steady breathing, if I lose my breath, that signals that I have created tension, physically or mentally. “I will stay compassionate with myself.”
Another interesting practice is observing your thoughts during the practice. Watch without reacting and notice your thought patterns. Are they helpful, or do they undermine you? Notice when ambitions arise and what they do to you, then make a conscious decision to return to your intention or be compassionate with yourself instead of pushing yourself beyond your limits.
Non-attachment means not fixating on outcomes but you still fully engaging in practice. Non-attachment (vairagya) helps you stop identifying with your thoughts; it is a key principle of the Yoga Sutras I.12. Ask yourself: “Can I be okay with whatever the outcome of this posture is? With whatever my body allows me to do today?” Again, this releases tension.
Bring a meditative state to your practice. When you approach a challenging posture, can you maintain calmness and breath awareness?
Introducing playfulness rather than approaching the practice as serious work can also reframe your attitude toward challenges. Remember, you’re allowed to have fun!
Embracing the whole journey
The yogic path is never linear. We make detours, go off-path, and sometimes lose our way completely. It’s all part of the journey. What matters is that we return to it, following our inner desire to discover more about ourselves, to find freedom in being, to find joy and compassion, and to live a heartfelt life with all its ups and downs, with a yogi mind.
The moment we stop trying so hard to progress is often the moment we make the most progress. Not because we’ve given up, but because we’ve cleared away the very tension that was blocking us.
