Finding Your Balance On And Off The Mat

Balance on and off the mat with Sthira and Sukha

How can we achieve a balance between doing too much and exhausting ourselves, and doing too little and feeling like we aren’t working hard enough? Let’s investigates the terms Sthira and Sukha.

The ebb and flow of light vs dark, strength versus weakness, good versus evil is the very nature of life. Yet, as we learn from yoga and life lessons, we often discover that harmony is found in balance. We can see it in the Earth and Moon cycles, as well as the rising and falling ocean tides. It happens when we have highs followed by painful lows in our life.

Everything has a hidden rhythm.

So, how can we achieve equilibrium?
In yogic philosophy, the concepts of Sthira and Sukha refer to the polarised yet perfectly balanced essence of life. These two ideas are contained in Patanjali’s Yoga Sutras, a collection of 196 Sutras (aphorisms) on yoga theory and practice.

Sutra 2.46 – “sthira-sukham asanam” – is the sutra that relates to these phrases. This expression can be approximately translated as “postures should be solid and comfortable,” and it’s also known as the “effort-ease” balance.

Sthira stands for strength, intent, and stability. Its name comes from the word stha, which means “to stand, to be sturdy.”
The literal meaning of sukha is “excellent space,” and it comes from the root words su (good) and kha (space) (space).

On your mat, balance effort and ease.
Sthira is the fire; the portion of the practice that needs you to be fully present when you engage uncomfortable experiences, whether they arise in the physical body, mind, or energy body. Finding equilibrium in the body and mind while practicing asana, meditation, or any other yogic practice is the key to achieving it. “Asana sthiti,” or “posture constancy.”

When the shape is steady, your muscles are engaged, and your breath is rhythmic and supportive of the moment unfolding before you, you’re experiencing asana sthiti. Your thinking will be alert and attentive.

When we learn to let go, we achieve sukha. It’s the phase of the practice where, as we get to know ourselves better, we start to relax and become more present in the moment without having to do more or try harder; it’s where the law of minimum effort comes into play. It is this part of us that genuinely understands when we have “arrived” in the position. Everything seems balanced, and the muscles are not strained. Prana, or life force energy, feels calm, satisfied, and spacious in the mind.

On the mat and in life, we’re always looking for a balance of strength and stability, as well as suppleness and freedom. An imbalance occurs when there is too much of one and not enough of the other.

You may be able to accomplish some poses like Chaturanga Dandasana with ease if your body is strong but your muscles and other connective tissues are not flexible. However, opening out through your front body in Bhujangasana, as well as sitting comfortably in Sukhasana to meditate, can be difficult. Freedom and space become increasingly elusive.

If, on the other hand, your practice is focused on increasing flexibility through the use of flowing movements rather than controlled and sustained shapes, you may become more flexible and malleable but struggle to hold postures for lengthy periods of time. You may enter specific forms without having the essential muscle awareness and activation.

How do you strike the right balance?

Isn’t this the most important question? On our mat, how can we strike a balance between doing too much and straining, and doing too little and feeling like we’re “not trying” hard enough? Sthira and Sukha are the answers. Entering the position with purpose, activating the necessary muscles, and readjusting to find safe alignment. Finding our breath, contentment, and the present moment once we’ve arrived. One inhalation and one exhale at a time, ebbing and flowing.

How do we live stable lives in which work and recreation are equally valued? Where our time spent doing things for others is comparable to our time spent doing things for ourselves? We explore this contradiction in the same manner we do on our yoga mats: with awareness and aim for balance.

This game of extremes appeals to the mind; all in… or all out. Either you’re fantastic or you’re really awful. It is programmed to keep you occupied with small matters if you allow it; overthinking that one embarrassing incident from last week and replaying it over and over. Perhaps you’re worried about your presentation tomorrow, thinking about doom, defeat, and worst-case scenarios.

Perhaps you have a natural predisposition to be like Sthira in life: always going, working harder, perfecting things, being busy, energetic, and agitated. If that’s the case, lean more toward grounding, calming practices like Restorative or Yin Yoga, meditation, and pranayama techniques to support and develop Sukha, ease in your practice.

Perhaps you spend more time in the realm of Sukha in your life; you are adaptable and go with the flow, always ready for whatever comes your way. You may find it difficult to complete chores at times. Consider more heat-building and strengthening techniques like Vinyasa Flow, Power Yoga, or even Ashtanga, a regulated practice that will undoubtedly bring more strength and structure into your life through your yoga practice.

The pendulum is swinging.

Remember that the pendulum is just that: a pendulum, no matter which end you’re swinging on right now. And that striving for balance will necessitate change and intention, whether you want to add more effort or ease to your life.

Discomfort, resistance, and even rage can result from going against our natural instincts. The payoff of a more balanced and fulfilled life on the other side, however, is well worth the effort. You will learn to listen to yourself off the mat as you practice listening to yourself on the mat. There are moments in our lives when we have no choice but to put forth effort, work diligently, and go forward. There will be times in life when we must rest, let go, and pause.

Exploring each pose and determining the balance between too much and too little is a practice in and of itself. Through it all, I was breathing and being present. Learning to be graceful and compassionate in public areas. Ebbing and flowing with it all, and weaving Sthira and Sukha into every scenario, will enrich our lives and allow us to have a better understanding of ourselves.