What is an asana? The word "asana" means "posture" and comes from the Sanskrit root "as," which signifies "to stay," "to be," "to sit," or "to be established in a specific position." In Patanjali’s Yoga Sutras, asana is described as having two key qualities: sthira (steadiness) and sukha (ease). These qualities not only apply to yoga practice but also to how we live our lives. Patanjali’s Sutra, "Sthira Sukham Asanam" (Yoga Sutra 2.46), explains that the ideal posture combines both stability and comfort. It is often interpreted as a balance between effort and ease. Beyond the yoga practice, the principle of sthira and sukha encourages a life of balance and harmony.
In this article, I will be exploring what these terms mean, how they apply to yoga and how they offer practical wisdom for leading a balanced life.
What is Sthira?
Sthira means stability, intent, alertness, and strength and the word arises from the root "stha", which means "to stand, to be firm". In a physical yoga practice, sthira refers to the steadiness and endurance required to hold a posture. Sthira is not only about physical strength, it is also about a calm and focused mind, and a steady breath, even in challenging yoga postures and situations in life.
Achieving sthira means engaging with life in a way that fosters stability and resilience. Sthira represents the ability to remain grounded and unwavering, no matter what comes our way. Whether standing firm in a yoga posture or staying composed during life's challenges, sthira encourages yoga practitioners to cultivate inner strength and presence.
What is Sukha?
In constrast to Sthira, Sukha means lightness, comfort, openness and ease and the word arises from the root "su" which means good and "kha" which means space. Sukha refers to freedom from tension, a feeling of effortlessness and the delight of being at ease in one's body and mind. In a physical yoga practice, sukha is the relaxed quality of a posture; how we find alignment with ease and without strain.
Sukha arises when we learn to release and let go. It is the aspect of practice where, as we deepen our self-awareness, we naturally start to relax and fully engage in the present moment without striving or pushing ourselves further. This is the part of us that instinctively knows when we’ve "arrived" in a posture. Everything feels aligned, the muscles are free of tension, the mind is calm, content, and open, and prana, the vital life energy, flows effortlessly through us. Sukha reminds us not become rigid but to allow space for flexibility, relaxation, and openness.
Finding Balance with Sthira & Sukha
Finding balance is a theme that runs throughout the practice and philosophy of yoga. Too much emphasis on sthira can lead to rigidity, tension, and burnout, while too much focus on sukha can result in laziness or lack of structure. They key is to balance and blend these two qualities in both yoga and in life.
Sthira & Sukha in your Yoga Practice
In your yoga practice, finding the balance of sthira and sukha can be likened to finding the "sweet spot" in any posture. Imagine you are holding a challenging posture. If you only focus on sthira, you may find yourself straining, holding the posture rigidly, and struggling to breathe. This creates unnecessary tension, risks injury and lacks the space to connect inwards and practise being in the present moment. Conversely, if you are too focused on sukha, you might relax too much, compromising alignment and stability, also risking injury and losing the energetic engagement that the posture demands. How can we truly realise these qualities of steadiness and ease, sthira and sukha, in our yoga practice?
Patanjali's Yoga Sutras provide a beautiful image from Indian mythology to illustrate the concept of sthira and sukha. The story of Ananta, the King of the snakes, floating on the ocean with his long, coiled body forming a comfortable couch for the God Vishnu. Vishnu lies upon Ananta, and the snake's thousands of heads extend outwards like a protective umbrella. The Earth rests on this protective umbrella. Ananta's body is gentle and soft enough (sukha) to serve as a comfortable couch for the God, yet firm and steady enough (sthira) to support the weight of the entire Earth. This mythical image perfectly encapsulates the balance of gentleness and steadiness we seek in our asana practice. Our postures should have the same ease and support, allowing us to settle into the pose and focus on practising being present whilst also holding steady. We bring the qualities of lightness and steadiness to our yoga postures, progressively exerting less effort over time as we cultivate these attributes. This is the essence of sthira and sukha.
Achieving stability in both body and mind during asana, meditation, or any other yogic practice is what ultimately fosters balance. This is known as "asana sthiti," or the steadiness within the posture. You will recognise "asana sthiti" when your posture feels firm, your muscles are actively engaged, and your breath flows in a consistent, supportive rhythm with the moment. Your mind will remain present and fully aware.
Sthira & Sukha in your Life
Off the mat, the balance is equally crucial. In life, sthira might mean having a strong work ethic, staying grounded during challenges, or creating routine and structure. Sukha, on the other hand, is the ability to adapt, relax, and enjoy life's moments. It is the sense of lightness that allows us to navigate difficult times with grace and joy.
Finding this balance helps us to avoid extremes. A life that focuses on sthira can feel rigid or over-scheduled, leading to burnout and stress. A life that focuses on sukha can lack direction, purpose and the discipline needed to grow and succeed. Together, sthira and sukha creates a dynamic equilibrium that fosters well-being.
Applying Sthira & Sukha
In the same vein that the philosophical teachings of yoga can be practised on the mat to benefit the rest of our lives, the principles of shtira and sukha can be applied beyond the yoga mat. Here is how you can apply sthira and sukha to your life:
1. Routine and Structure
Establishing routines cultivates sthira and creates a sense of rhythm and stability which helps to anchor us. It is, however, essential to leave room for sukha which allows for flexibility to adapt to life's unpredictability. Create routines that support you but do not hesitate to adjust those routines based on your energy levels and needs.
2. Work and Productivity
In your professional life, sthira can mean setting clear goals, maintaining focus, and persevering through challenges. Sukha might look like taking breaks, enjoying your work and cultivating a joyful approach to tasks. Pushing too hard without rest can lead to stress, however too much relaxation might cause procrastination. Finding a balance allows for sustained productivity without burnout.
Good relationships thrive on a balance of commitment (sthira) and lightness (sukha). The steadiness of consistency and dependability builds trust, while the ease of humour, kindness and flexibility fosters joy. Practising patience and gratitude helps relationships flourish in a way that feels grounded yet joyous.
4. Rest and Relaxation
Modern life often pulls us towards constant activity, which can deplete prana (life-force energy). Incorporating rest, leisure and time in nature invites sukha into our lives. This relaxation restores energy and allows for more consistent steadiness in our endeavours.
The Wisdom of Yoga in Daily Life
Sthira and Sukha represent a dynamic philosophy that invites yoga practitioners to live in balance; between strength and flexibility, effort and relaxation, work and rest. Physical yoga asana with its emphasis on alignment, breath, and mindfulness, teaches us how to integrate these opposing but complementary forces into our lives.
By honouring both steadiness and ease, we can create a life that is productive and meaningful while still being joyful and fulfilling. The most sustainable and nourishing path forward is one that balances effort and ease, regardless of if you are holding a yoga pose or navigating the ups and downs of daily life. The dance of sthira and sukha is the art of living well. When we practise and live with sthira and sukha in mind, we cultivate a harmonious life that supports our physical health, emotional well-being and spiritual growth.
Explore the concept of sthira and sukha within Ailsa's online yoga studio. Ailsa leads Vinyasa Flow Yoga, Hatha Yoga and Yoga Nidra classes that are designed to be a holistic toolkit to support your life. Enjoy a 14 day free trial to the online yoga studio here.
Ailsa Burns is a yoga and Yoga Nidra teacher originally from near Aberdeen in Scotland and based in Bristol, United Kingdom. Ailsa has been teaching yoga since 2017 and practising since 2008. Ailsa is passionate about sharing the mental and physical benefits of yoga. Ailsa currently leads in-person yoga classes at several yoga studios in Bristol and shares on-demand yoga and Yoga Nidra online.
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