Sthira and Sukham asanam 

From Patanjali’s Yoga Sutras 2.46.

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Meaning: asana is described as having two key qualities: Physiological stability and mental relaxation and ease.

 

Yoga Sutra 2.46, sthira sukham asanam,  Patanjali’s describes the core definition of a yoga pose or posture (Asanam) in these three simple words (Sthir Sukham Asanam): an ideal yoga posture should be held with steadiness in the body and ease and relaxation within the mind. Transferring our practice on the mat to life and experiences off the mat… being grounded and present within the body with a calm nervous system, a mind that is relaxed and at ease.

This foundational practice for yoga poses is not about seeing how deep you can go or how much of a pretzel you can become. This practice is about balancing life forces on the mat for inner preparation of higher yogic practices and kriyas.

 

Literal meaning:

• Sthira; From the Sanskrit root "stha", which means "to stand, to be firm". Stabe, Steadiness, Enduring… qualities include effort, grounded, strength, alertness.

• Sukha; Good space, ease, relaxation, comfort, pleasantness… enduring qualities include lightness, openness, presence, peace.

• Asanam; Comes from the Sanskrit root "as," which signifies "to stay," "to be," "to sit," or "to be established in a specific position. Asanam means posture, seat.

 

Sthira/Sukha Meaning: An ideal asana posture balances physiological steadiness and mental ease.

What is Physiological steadiness and mental ease?

In Patanjali’s Yoga Sutras, the second chapter (Sadhana Pada) Sutra 2.46  defines the third limb of his eight limbs… Asana. An asana pose or posture that invites steadiness and ease; physical stability and mental relaxation while holding a physical yoga posture even when challenging. It also refers to maintaining stability and ease during challenging life experiences.

In yoga the ideal state of holding poses is to be physiologically stable and mentally at ease.

To be able to hold a pose, witness what arises in the physical body and lower mind, while maintaining physical stability without mental distraction, but instead mental relaxation and ease.

Balancing a steady body and effort (sthira) and mental relaxation and ease (sukha) trains the student to cultivate a strong body and focused mind on and off the mat. Practicing balancing sthira and sukha cultivates mental stillness and inner calm on the mat when we hold poses and watch the mind, yet allow the distractions to pass. Then we can practice allowing distractions and disturbances to pass without unnecessary reactions off the mat. Once we master a calm mind while holding poses that test our strength, we can practice off the mat to maintain calm throughout life’s inevitable challenges.

 

Sthira

Sthira means stable, steadiness, grounded and enduring. Rooted in empowered stability like a mountain, alive containing powerful life force energy. Practicing sthira off the mat allows us to remain stable, grounded, and unwavering even during challenging times in our lives.

 

Sthira: The Quality of Steadiness

Steadiness is connected to the Ha of Hatha yoga… inviting effort and strength while holding a posture avoids losing balance, becoming wobbly or instable.  It involves asana, the physical body, the muscular and skeletal engagement. Holding proper alignment, and structural integrity. Holding steadiness and composure during turbulent times off the mat… in our life experiences.

 

What does a sthira pose look like?

Active foundation, engaged alignment, lengthening and activation of the spine, engaged intention, loops and spirals, and steady gaze or holding Drishti.

 

What can a student to do develop Sthira?

Begin with your foundation, feel your body (Feet in mountain, Sitts bones in sukasana) connected to and pressing into the Earth. Our first step in analytics of a pose… set a firm foundation regardless of what part of the body is connected to the Earth. Our connection to the Earth is primary for a steady, strong and enduring hold of a pose.  Next activate proper alignment of the pose for steadiness and strength… engage the muscles, loops and spirals to support  strong muscular and skeletal systems.

Focus on a Drishti, a point in front of you that is not moving to gaze at to create balance, strength and steadiness within a pose.

 

Sukham

The literal translation of Sukham is a “Good space”

Su means good, kha means space, it is the opposite of what yoga aims to reduce; disturbances within the mind, suffering of all kinds.

 

Sukha: The Quality of Ease

Practicing the quality of ease while holding poses, especially challenging poses trains the student to maintain connection to the higher Mind during challenges in life experiences. When we practice over time, and during times of effort to lose all mental strain, stress, attachments, striving and disturbances we begin to master yoga.

 

How does a student practice Sukha?

We hold our poses with a sense of ease, spaciousness and relaxation. We relax the mind, loosen the jaw, and breathe deeply and calmly.  When we can release and let go in a pose, without striving or pushing ourselves we can relax into the pose, become fully present with relaxed engagement

Practicing Sukha in life relates to freedom from inner tension, unattached, lighthearted and at ease. Maintaining a feeling of effortlessness rather than the effort of sthira. Attaining a sense of arriving at a pose, inviting delight and ease in being in one's body and mind. Deepened self-awareness, physically aligned body and mental calm bring a sense of contentment and openness that benefits us on and off the mat.

 

When we release any rigidity and striving, we enter into a mental state of flexibility, lightness and openness which allows the life force energy within our body to flow naturally, which increases our vital prana and life force energy within the all our bodies and kosha’s.

 

 

Balancing Sthira & Sukha in a yoga posture and asana practice.

A balance between gentleness and steadiness.

Balancing effort and ease is the core philosophy of Hatha yoga. Too much sthira can lead to rigidity and exhaustion. Poses can feel forced, physically striving, and over exerting. You may tend to strain in holding a pose creating tension in the body and mind. If steadiness is too weak the pose is weak, unfocused and unstable.

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Too much or too little sthira or shukham may lead to injury and an inability to bring your attention inward and finding presence.

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Too much sukha can lead to weakness and laziness both in asana and in life. Too much sukham in a pose can feel weak, the body can feel like collapsing. If one becomes too mentally relaxed in a pose it may lead to lack of a stable foundation and proper alignment with also can create risk of injury. . Too little sukham can bring mental strain.

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Sutra 2.46 Sthira and Sukham asanam  helps teach us to balance both the physiological steadiness of an asana pose with mental and emotional relaxation and ease simultaneously. We are asked as yoga students during holding asana poses to balance both sthira and sukham.

Sutra 2.46 leads us to Sutra 2.47 once we master balancing steadiness and ease in every pose and in every experience in life we enter into relaxing effort and the ability to rest in the higher Mind, move toward the Infinite.

 

 

Sthira Sukham Asanam in Postures

When holding a posture with relaxed effort, maintaining physical stability, the muscles are actively engaged, the body aligned while the breath flows rhythmically, effortlessly and the mind is calm, present and alert.

 

1. Set your foundation, feel steady and ground whatever part of your body in each pose is connected to the earth.

2. Establish your alignment for the posture you are practicing, use the alignment principles of the pose, engage your loops and spiral.

3. Engage the muscles and skeletal systems actively without strain, only engaging those muscles needed to hold the pose while relaxing the other muscles. Play the edge from 1-10… giving that gentle effort of a 7… maybe a 6 in yin or an 8 for power yoga. Find the stretch that allows the body to be gently challenged, to open and stretch without forcing and straining the body or mind.

4. Breathe, and relax the mind, calm the nervous system and find mental ease even while challenging the physical body. Take full abdominal or 3 part yogic breathes. Invite smooth deep breathing, a reflection of a calm mind at ease. If the breath is choppy or gasping slow it down, deepen the breath while finding your natural rhythm.

5. Test if you can deepen your edge slightly, inviting gentle sensation without any pain, without strain, then stabilize the pose and hold for 3-5 breaths.

 

Balancing Sthira Sukham Asanam in Life

Finding true balance of effort and ease in life is the goal of finding balance on the mat.  We can discover optimal well-being by avoiding extremes in our lives allows us to reap the many benefits of practicing balance between sthira and sukham.

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Too much Sthira can feel like overworking, overwhelm, over scheduling which can lead to stress that leads us to depletion and burn out.  We can have the discipline of balancing Sthira in our daily lives by creating structure and basic routines, enjoying a good work ethic and maintaining our cool during difficult and challenging circumstances.  

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Too much Sukha can lead to laziness, inertia, lack of motivation, direction and ambition. Not having the discipline and purpose to succeed and progress in life. We can enjoy the benefits of Sukha, by allowing the mind to relax, the nervous system to calm, the ego to let go of attachments and forcing outcomes. With a balanced sukham we can find present moment peace, inner stillness. Enjoy lightness, playfulness and lifes simple pleasures. We can respond to difficulties with a calm, quiet mind rather than negative or harsh reactions.

 

1. Balance work and productivity with rest and restore

It is empowering to be able to be productive, set and meet goals, challenging yourself beyond your comfort zone and giving your best effort in everything you do. Yet pushing yourself too hard, burning the candle at both ends can lead to stress and negative outcomes. Balancing work with comfortable breaks, occasional vacations, time to relax and restore can actually lead to better productivity. Too much relaxation can lead to stagnation, inertia, procrastination and inability to evolve, progress and challenge yourself to reach goals.

 

 

1. Balance routine and structure with leisure and relaxation

Create supportive structures and routines that are not rigid. Allowing the flexibility to adapt to life’s unpredictability. Monkey wrench’s happen and a healthy individual can adjust to plan B without disturbance.

Bring joy and ease to tasks that require effort and hard work. Find ways to restore your life force after hard work… time in nature, laughter with family and friends.

 

1. Balance social engagement with alone time and self reflection

Taking time, energy and growth to develop positive relationships with others.

While balancing time, energy and growth to develop a loving relationship with

Yourself through time alone and self reflection.

 

By integrating these seemingly opposing, yet complimentary forces of Sthira and Sukham into our daily lives as well as on the mat can lead to a healthy, balanced and peaceful life. By balancing effort and ease, productivity and restore in our lives we can find joy and success in all our endeavors. Life will always have it’s challenges, its ups and downs, yet we can learn to cultivate balance that leads to a life of great emotional, physical and mental fulfillment, health and well being. To balance our lives and create harmony on all levels is the path to the highest spiritual growth and attainment, the ultimate goal of yoga.