“Ease Effort” Everywhere
At the start of this new year, I’ve been thinking about Patanjali’s yoga sutra 2.46: “sthira-sukham asanam.” This is the yoga sutra which gives us the concept of “ease and effort.” The sutra has also been translated as “strength and ease”, “steadiness and ease” and “stable and comfortable,” to name a few variations. While this sutra is simple and succinct in language, it delivers a powerful piece of wisdom to explore in yoga practice. It also raises interesting questions.
For many years in my personal practice, this wisdom has served useful for moving in and out of asana exclusively. Recently I came to the realization that this principle can be applied to virtually every aspect of life. Furthermore, to practice beyond the mat with mindfulness, is the “union” and “yoking” part of yoga. This brings about a yoga which happens on and off the mat. This is yoga in action, the life of yoga.
Holding to that intention then, it is possible to “ease efforts” every day every where. However, this does not mean everything becomes “easier.” The wisdom encourages us to practice steadiness alongside any difficulties, challenges or obstructions .
In this sense then, “ease” can be applied multiple ways, not strictly in the physical body but also in the mind and spirit. This presents new questions: What are ways to be “easier” on yourself, your surroundings and others? How can yoga infuse ease of effort into everyday activities and responsibilities? What are ways to find stability and strength in the midst of ever-changing circumstances? During challenges? During the unexpected or expected?
“Effort”, too, can be expressed in multiple ways. The physical body exerts effort to sustain activity, as does the mind to sustain attention, focus and problem-solving, etc. Exercising effort also provides the experience of moving from the known to the unknown as when engaging creativity or creative expression.
Now that some understanding of the sutra “sthira-sukham asanam” has been explored intellectually, let’s return to its application within asana practice specifically. The sutra itself is the base idea or intention. It is time to explore the idea through physical experiences. The experience of being in postures creates a space for integration.
Connecting with the ground (Earth) is an assured method for creating sensations of stability, steadiness and strength. There is no other element which provides solidarity like the surface beneath our feet. To be sure, it is a valuable resource and can be engaged to cultivate personal steadiness. My suggestion then, to offer a direct experience for integration of ease and effort, is to make contact with the ground in poses like Bridge, Seated Twist, Sphinx Pose, Plank, and Hero Pose.
In Bridge pose, the shoulders, back and feet make contact with the ground while the heart space and belly open to the sky. Seated Twist allows us to explore the foundation of our sitz bones, hips, legs and feet while experiencing flexibility of the spinal column. Sphinx pose soothes and nourishes the nervous system. It also helps open the lung and heart areas of the body. In Plank, both hands and feet provide support to the entire body while core strength is engaged for balance and steadiness. And finally, Hero pose provides deep relaxation and calming effect to mind and nervous system. The upper body and head are supported by the steady foundation of legs and feet.
To be sure, the “sthira-sukhuam asanam” sutra can be practiced in every yoga pose in existence. These specific poses were chosen to emphasize the Earth plane and its role in imbuing the practice with steadiness and effort. The ground provides the steady attribute, the effort attribute comes from the body changing positions through gravity.
Bridge Pose
Effort: Relax neck. Upper body supported by shoulders. Feet are hip width apart. Press evenly into both feet, open through chest, press arms down, reach fingertips to heels, lift hips a few inches off ground. Posture can be sustained, or raise and lower hips slowly to explore. Breathe your natural breath. Hold 10-15 seconds.
Ease: “I can take my time. There’s no where I need to be.”
Note: Avoid the posture if you have back or shoulder injury.
Place a block beneath sacrum if you would like support.
Seated Twist
Effort: Sit on a block with your feet placed to your right side like shown. Slowly twist upper body to the left beginning at your lower belly, then abdomen, chest, shoulders and finally head. Possess a soft gaze or close the eyes and take several rounds of breath. To come out, slowly unwind beginning with head through to hips. Place feet on left side of block and repeat pose to right side.
Ease: “I am here now. I experience ease within.”
Sphinx Pose
Effort: Lie on your belly with legs extended and big toes touching. Slide hands under your shoulders and draw elbows in. Begin to lift head and shoulder away from mat as you slowly slide hands forward. Forearms and elbows press into the mat. Place elbows directly under shoulders. Find a focal point for a soft gaze. Take a few rounds of breath. Hold no longer than 10 -15 seconds. Slowly lower down, extend arms and rest head to one side.
Ease: I am open to receive. I choose what is good for me.
Note: This is a rigorous back bend. Warm up with a few rounds of Cat/Cow and/or Baby Cobra pose. Avoid the pose if there is any pain or discomfort or if you have back or shoulder injuries.
Plank Pose
Effort: Begin in a table top position. Hands are placed beneath shoulders, spread the fingers wide, knees beneath hips. Take an Inhalation. As you exhale, curl your toes under and begin to lift knees from ground while pressing firmly into hands and arms. You may need to adjust your feet behind to gain body length extension. Find length from crown of the head to heels. Gaze softly between hands. Continue pressing into hands, forearms and upper arm muscles. Keep your core muscles engaged to provide balance for hips. Breathe from crown of head to heels. Sustain posture for 10 seconds. Slowly release by returning to table.
Ease: I support myself during times of challenge. I am patient with myself, others and external conditions. I listen for guidance.
Note: Warm up the wrist, shoulder, hip, knee and ankles joints with gentle movements before practicing Plank pose. Slowly roll wrist and ankles, gently swing calves to warm up knees. Explore shoulder range of motion with sun breaths and arm circles. Explore range of motion of hips in table with leg circles.
Blocks can be placed beneath hands if there is wrist sensitivity. Avoid the posture if there is an injury.
Hero Pose
Effort: Come to knees on mat. Place a block between feet and slowly sit back on block. Rotate hips back and forth to find neutral position. Sitz bones rest on block. Extend through crown of head. Rotate shoulders back and down. Chin is parallel with floor. Hands rest on thighs. Gaze in front of you a few feet or close the eyes. Breathe your natural breath.
Ease: I am fully present in my body and mind. I practice observation without judgement.
These poses practiced individually provide a significant break in activity and restore balance of energy. Practicing Seated Twist for just a few moments can initiate relaxation and calm. Conversely, practicing a few rounds of Plank pose can energize and wake you up.
Whether practiced on their own for just a few minutes or as part of a full sequence, the poses inscribe ease and effort into the body and mind. Touching the ground and allowing the body to make contact with the Earth infuse stability and steadiness into one’s being. Practiced with regularity and over time, the efforts carry over into everyday activity. The yoga practice is integrated with living life.
This is what I have to share for now. I wish you much steadiness and ease in the year 2021.
-Namaste-