Effort and Ease in Yoga: Finding Balance with Sthira Sukham Asanam
I think this is the hardest lesson in yoga—and honestly, in life. Many of the students I meet (and yes, I’m raising my own hand here too!) are type A, high achievers. We’re great at putting in effort. We know how to push, strive, achieve. But what we often forget—or even resist—is the ease part.
Yoga teaches us sthira sukham asanam—a steady, comfortable seat. This phrase reminds us that every posture, every breath, every moment should hold both effort and ease. And this lesson doesn’t stop on the mat. Birth, parenting, work, relationships… all of it requires both.
So how do we practice this balance? Here are some ways to invite both strength and softness into your yoga.
Tips for Balancing Effort and Ease in Your Yoga Practice
✨ Pay attention to your breath.
If you catch yourself holding your breath, it’s usually a sign you’re pushing too hard. Breath is your guide—when it flows smoothly, so does your practice.
✨ Find your edge (but don’t go past it).
Effort means exploring your capacity, but ease means stopping before strain. Think of it as hovering right at that edge—strong, alive, but not collapsing.
✨ Practice the 70% rule.
You don’t have to do 100% all the time—in yoga or in life. Try giving 70% instead. You’ll conserve energy, reduce injury, and cultivate presence rather than performance.
✨ Balance intensity with rest.
For every strong pose, balance with a gentle one. For every push, allow a release. This is the dance of sthira (effort) and sukham (ease).
Breathing Practice for Effort & Ease
A simple counting breath practice can help you connect to both effort and ease:
Sit comfortably with a tall spine.
Inhale to the count of 4.
Exhale to the count of 4.
Continue for 1–2 minutes, noticing where you feel both steadiness (effort) and softness (ease).
This builds focus and calm, and trains you to use the breath as a guiding tool—critical for teaching your own students.
Yoga Poses to Explore Effort & Ease
Warrior II (Virabhadrasana II)
Effort: Strong legs rooting into the mat, arms energized, gaze focused.
Ease: Soften the shoulders, open the chest, breathe freely.
Chair Pose (Utkatasana)
Effort: Engage the thighs, activate the core, lengthen the spine.
Ease: Relax the jaw, soften the grip in your toes, allow space in the upper body.
Pigeon Pose (Eka Pada Rajakapotasana)
Effort: Square the hips, ground into the mat, maintain alignment.
Ease: Let the upper body fold, release tension in the face, breathe into the stretch.
Child’s Pose (Balasana) – Bonus Pose
Effort: Gently press hips back toward the heels, extend the arms forward, anchor the forehead to the mat.
Ease: Let the belly soften, release lower back tension, surrender the weight of your body to the ground.
Child’s Pose is the ultimate reminder that rest is part of the practice. Ease is not weakness—it’s wisdom.
Effort & Ease Off the Mat: Everyday Practices
Yoga doesn’t stop on the mat. Sthira sukham asanam can guide how you live, teach, and relate to others:
✨ Parenting with balance
Effort: Show up consistently with presence and boundaries.
Ease: Let go of perfection, embrace play, and give yourself grace.
✨ Work with sustainability
Effort: Focus, structure, and productivity.
Ease: Take mindful breaks, celebrate progress, and avoid burnout.
✨ Relationships with compassion
Effort: Listen, be honest, and show up.
Ease: Allow humor, forgiveness, and spaciousness when tension arises.
✨ Self-care as a practice
Effort: Schedule and honor it.
Ease: Make it simple, nourishing, and joyful—self-care shouldn’t feel like another task.
