Comfort Balanced with Effort

Yoga practice is based on philosophy outlined in the Yoga Sutras, organized as poetic verses written in the 2^nd century CE. Only a few of the 196 verses refer to the physical practice of asanas (poses) even though most Americans consider that the poses define the practice. Sutra number 2.46 does refer specifically to asanas, and even this message extends beyond the mat into our lives in the real world. This sutra has been translated to mean “It is essential that the posture be steady and comfortable”.  Any pose, then, should be performed in a manner that is challenging, yet relaxed in some way.

A pose as simple as sukhasana (easy sitting pose) has components of comfort and effort. One doesn’t sit rigidly in this pose as they begin a sequence or transition and rest between poses. There is more ease and comfort than rigidity. At the same time, the pose isn’t slouchy. The spine is erect and the spine is energized. The person in this pose is awake and alert.

The same duality applies to physically challenging poses such as natarajasana (dancer pose). This pose requires the person stand on one foot while holding the other leg behind the back with one arm and pressing into a bow shape with the back. This is challenging for balance, flexibility, and strength but it is also challenging to find comfort amidst all the effort. So many muscles must generate force to practice this pose. But many other muscles do not need to work. The jaw doesn’t need to lock and the teeth don’t need to clench. It is actually easier to balance if the toes don’t claw. Pulling the leg up too strongly will hike the pelvis and change the pose. So with all the effort of the pose, there will still be some ease and comfort.

This delicate balance between being alert yet relaxed occurs in our daily lives just as it does in asanas. We need to stay alert when we drive (and not use a phone – even with a hands-free device but I’ll save that lecture for another time) but we also need to have a certain amount of ease so that we can respond to unexpected obstacles and change course quickly if necessary. It requires some effort and control to chop vegetables yet there too, we need some ease as we do; we don’t use every arm muscle to dice a carrot. This balance extends to our relationships where we learn how much we need to give and how much to take in each one just as we learn which “battles to choose” with employees, spouses, and children.

More and more I find my life off my mat reflecting my yoga practice. I look to balance effort with comfort. I remind myself to back off when I push hard or to push when someone is taking advantage of me. This is just how a beautiful life should be lived: steady, comfortably, and in balance.

Steady Attention and Maintain Comfort

Yoga is about process, not outcome. But if there were to be goals in asana practice, they would be to steady one’s attention (sthira) and to remain comfortable (sukha) in the pose.  These qualities are what make yoga practice challenging and rewarding. Some poses are easier for some people than others. But every yogi can identify particularly challenging poses. Some of my students find savasana (deep relaxation pose) most challenging because quiet and total stillness is difficult and uncomfortable for them. Other students find eka pada rajakapotasana (pigeon pose variation) most difficult and uncomfortable because sitting so many hours in the day tightens the muscles around their hips and pelvis.

Often students seek classes that quickly move them from one pose to another. This might be right for their bodies some days. But it also helps them to avoid the hard work of settling into a pose and finding stillness there. I can’t help but wonder if these students are unconsciously avoiding the hard asana work of steady attention and maintained comfort while holding poses. It is in holding poses that yogis will be rewarded. Any action that is difficult brings greater rewards.

My role as their instructor is to create an encouraging and safe environment. Sometimes it means encouraging students to soften. In eka pada rajakapotasana I encourage students to breathe long, steady breaths to still their minds and soften the muscles around their groin and hips. Sometimes it means encouraging students to use props. Using props is a good thing in that they help students to attain sthira and sukha, providing students with greatest benefit from their practice. A blanket or block under the front hip in eka pada rajakapotasana may help the student to hold the position more comfortably, in turn helping her to sustain her attention rather than fidgeting to try to avoid the deep hip rotation that it requires.

There are no shortcuts in yoga practice. Reaping the true benefits of asana practice, steady attention and maintained comfort, requires settling into the poses. The discomfort can be assuaged by extending the breath and using props. But avoiding the hard work is never the answer.