When we talk about yoga nowadays, we associate this mainly with the physical aspect, the asanas (postures). However, this is not true about traditional Hatha Yoga practice.
Yoga was the path to enlightenment, and people approached it in various ways. Asanas were practised to find the higher Self, connect to the divine and reach enlightenment eventually.
I would say that has changed. Most people don’t start yoga to become enlightened. We begin to get fit, flexible, or healthy; because we experienced trauma or are struggling with ourselves and the world around us.
T. Krishnamacharya
Tirumalai Krishnamacharya was known as the father of modern yoga. He was also the teacher of Pattabhi Jois and Iyengar, along with many other familiar names. Asanas have become a big part of the yoga practice.
Although enlightenment is still the ultimate goal, I’d say the physical part has become necessary with our sedentary lifestyles.
Even if you meditate on a regular basis, you need to keep your body healthy so you are not distracted by pain or sickness during the meditation. Also, the asanas strengthen our nervous system, which supports us when we go deeper into meditation.
I think we can all agree on that we don’t move enough. Instead, we sit on our office chairs, on the train and then on the sofa. Our minds are distracted all the time, too much information flowing in from every direction, and we have difficulty keeping our focus for a longer period of time.
This can make meditation a tough discipline, sitting and doing nothing. For many, it is easier to hold our focus when we move, when we feel a stretch or other physical sensations. We gain access to our inner workings through the gross body.
So, asanas are a great tool for staying healthy, self-growth and nurishing harmony within and around us.
Balance between effort and ease in yoga
When we practice asanas, we always try to reach a point where effort and ease are balanced. We talk about Sthira and Sukham, effort and ease.
Patanjali Yoga Sutra:
2.46 – “sthira-sukham asanam” – “postures should be stable and comfortable”
The path to reach this balance is not only working on the physical level, for example, stretching our hamstrings or opening our shoulders to find a posture easier, but also, what are our thoughts and emotions while we do that?
Sthira
Sthira is often translated as “steadiness” or “stability,” qualities you should cultivate in your asanas. It’s about finding the right amount of engaging the muscles, maintaining proper alignment, and ensuring you are not straining yourself or overdoing it. Maintaining a sense of stability.
Sthira is also the part of your practice that needs to be fully aware of what is happening when discomfort arises in your body, mind, or energetically.
For example, when you learn a new posture, like headstand, you probably engage more muscle than necessary for executing this posture. As you might also be afraid of falling out of it, you work very hard, mentally and physically to prevent this.
When you have repeated this asana over and over again, with time, you gain a feeling for this posture, your muscles start to adapt, and you gain a sense of security, and all of a sudden, you can let go of unnecessary muscle tensions, and you know precisely what amount of effort you need to hold it not only for 5 breaths but for 30 minutes.
You’ll know when you experience Sthira. When the asana is steady, the right amount of muscles are engaged, and your breath is rhythmic. As a result, your mind will be present and observant.
Sukha
Sukha is the counterpart to Sthira and is often translated as “ease,” “comfort,” or “joy.” It’s finding a sense of comfort and relaxation within the effort. Sukha appears when we can let go.
When we observe how we react to challenges, our tendencies to deal with discomfort and our willpower, we get to know ourselves.
And the more we know ourselves, the better we can recognise our patterns. With this knowledge, we can consciously decide to change our “normal” respond and instead relax and let go. We’ll become more present in the experience without trying to do more or work harder and exhausting ourselves along the way.
When we find this balance in an asana, the posture will be stable and comfortable, challenging but also sustainable. Working with those two components is essential in our yoga practice.
How can we find this balance?
Setting an intention before an asana helps us keep our minds calm. Listen to your breath. If you don’t breathe properly, then some part of you is not aligned. It can be your physical body, your mind or your energy. Listening to your breathing gives you great feedback about your state. This is also true during the day. You breathe differently when you are rested or stressed.
Why is it important to find balance
Balancing Sthira (effort) and Sukha (ease) in your yoga practice is fundamental for both physical and mental well-being. It not only prevents injuries and supports a sustainable practice but also deepens your awareness, which positively impacts your emotional and mental state. It reduces stress, anxiety, and agitation, and we can feel more at peace with ourselves and the world around us on and off the mat.
