Sthira sukham asanam is a principle found in the Yoga Sutras of Patanjali, explaining the meaning of asana: the physical practice/postures of yoga. From Sanskrit, this line translates as "meditative posture is steady and comfortable". In regard to meditative posture, the Yoga Sutras mainly describes asana as an easeful and steady seated posture one takes during meditation practice.
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​However this idea of cultivating comfort and stability can be applied to all asana, not just seated postures. Developing strength and balance in Tree or Half Moon pose requires both sthira: steadiness and sukha: ease. One simple way to practice sthira and sukha is through breath awareness. Noticing how the breath changes from calm and steady when in a seated posture to possibly shallow and strained during a more challenging posture can be very insightful. Whether tense or calm, each form of breath naturally reflects the state of the body and mind. This awareness helps one to adjust their posture into a more easeful and steady position for an authentic expression of the asana. 

So why limit this principle just to the physical aspect of yoga? Finding ways to tune into our innate sthira and sukha during the more challenging aspects of life brings this helpful practice off the mat and breath awareness is key. The breath connects the body/mind, allowing one aspect to affect another. Consciously slowing down and deepening the breath can directly ease the nervous system, promoting the relaxation response aka "rest and digest mode" throughout the body and mind. From a calm and grounded place, it can be a bit easier to maintain equanimity and function during times of high stress. Being aware of how the body, breath, and mind responds to tension and exploring ways to adjust into a more easeful and stable state of being, looks and feels different for everyone. If this principle of balancing sthira and sukha resonates with you, may you find your own way to connect with breath, root down and be in your center, at ease <3

In just a few days, the Northern Hemisphere will be settling into the shortest day and longest night of the year, a special time known as the Winter Solstice. This day marks the midpoint between the seasons of fall and spring; a dark and quiet time to dream up possibilities for the new solar year. In temperate climates, the stark appearance of bare trees, pale grass, and less wildlife about signifies the natural world itself seeming to have entered into a restful hibernation mode. With the busyness of the bright and festive holiday season, creating time to flow with the natural pace of slowing down, and connecting to the ever present silence and stillness within, can be a helpful way to bring the mind and body back to center.

The yogic practice of Pratyahara is noted as the fifth limb in Sri Patanjali's 8 limbs of Yoga. Pratyhara can be translated as "withdrawal of the senses" or "gathering towards", as in gathering one's focus inward. In this context, the stimulating sights, sounds, etc. of the external world are temporarily left behind for the sensations of the internal world. Attention is focused on inner experiences, such as the feeling of breath moving through the body. In time, a practice of shifting focus from the outside can lead to a less distracted mind and a more grounded, aware sense of being.

During this time of year, incorporating the stillness of more yin postures into yoga on the mat feels very natural to me. I have noticed my physical practice slow down and allow time for longer, more meditative holds with different asanas. Yin yoga is based on the Taoist principle of Yin; a universal quality expressed in ways such as cold, dark, still, receptive, and quiet. Instead of flowing through a heat building Vinyasa practice (a very active/Yang form of yoga), Yin yoga allows time for the practitioner to settle into the stillness of a posture, holding and exploring it's shape for some time. This is not always an easy and comfortable practice; physical, emotional, and mental discomfort may come to the surface. However, Yin yoga specifically makes time and space to be present and breathe with these uncomfortable parts of the inner world, a great example of practicing pratyahara.

With the yin qualities of quiet, cold, and darkness present during the longest night of the year, the Winter Solstice is an invitation to explore the hidden wisdom and stillness within. If you are inspired to align with this current season, be sure to make time for silence and reflection in your own way. Tune in and be present with the mind, heart space, and physical body without judgment, just awareness and breath. Please be gentle and "enjoy the silence" ;)

In the Northern Hemisphere, as the Wheel of the Year steadily turns toward longer nights and colder temps, we leave behind the last days of harvest season both literally and figuratively. Looking inwards, this is a special time to gather the bounties we have cultivated throughout our season of growth with heartfelt gratitude.

Continuing to explore Sri Patanjali's 8 limbs of Yoga, Santosha stands out as a timely principle that embodies this deep sense of contentment and satisfaction with all that we already have. Sri Patanjali's first limb holds both the Yamas and Niyamas; yogic ideals that focus on our behavior in society (the Yamas) and our behavior toward ourselves (the Niyamas). The second Niyama, Santosha is a wise precept that inspires a full embrace of what one does have in order to relieve any desire for what one does not have. 

The Niyamas:
Saucha - cleanliness
Santosha - contentment
Tapas - self discipline
Svadhyaya - self study
Ishvara Pranidhana - devotion/self surrender

Just for today
Do not get angry
Do not worry
Be thankful
Do what you are meant to do
Be kind to others

For my personal practice, I paraphrase the principles into: 

In my experience, reciting these principles every morning does feel like a healing practice to help reset perspective and shift my energy back into balance. Taking the time to sit with each precept, noting what feelings may be triggered and just breathing with that awareness on a daily basis can be great for growth and reflection.

I hope these different practices inspire you to deepen your personal connection with Santosha and create your own healthy sense of contentment!

Aparigraha is a principle found in Sri Patanjali's system of the 8 limbed path of yoga. These eight limbs describe different practices and states of consciousness that ultimately lead to spiritual liberation. The first limb,
The Yamas, lists five integrity-based guidelines that promote a balanced way of living and being in the world.

The Yamas:
Ahimsa - non harm
Satya - truth
Asteya - non stealing
Aparigraha - non possession
Brahmacharya - conduct of Self/Brahman​

In the Yoga Sutras, the Yamas are listed as the very first limb of this eight fold path. This Yama, Aparigraha, specifically addresses the act of not accepting more than one needs and releasing what does not serve. It indicates that where there is excess, there is imbalance. At this time of year in the Northern Hemisphere, when change is not just figuratively in the air, many of us get to witness the colorful release of fall leaves.

​The ease of a leaf loosening in the wind from it's familiar tree branch can be an inspiring metaphor for our own internal practice of letting go. When the spring season returns, there is no room for healthy, new budding growth if last year's leaves are still in place!

​May this yogic principle inspire you to take a deep breath in and reflect on what is ready to be let go of...and may your out breath be a deep sigh, helping to soften the grasp.

Exploring Tree Pose:

To support yourself in this posture, you're welcome to stand near a wall, chair or some other sturdy object while balancing on one foot. Once you're steady in your tree pose, be sure to find a point across your line of sight to focus on.

Begin standing with both feet about hip distance apart, experiment with finding the right distance that feels the most stable for you. Gently lift your toes and notice the balls and heel of your feet contacting the ground beneath you, root down through these points. Relax your toes back down and sense the inner arches of your feet.

With a sense of playful imagination, feel the energy of the Earth traveling up through the inner arches of your feet, up through your ankles, inner calves and thighs and now the center line of your core. Imagine this midline at the center of your body from the crown of your head to your feet stabilizing you.

With your hands at your hips, take a slow deep breath in, drawing in this Earth energy, let this in breath lengthen your spine - as you breath out, feel your shoulders relax and ground down through the heels and balls of your feet. Without lifting up the other foot, shift your weight to the right foot, then left - ease back and forth to get a sense of your balance and steadiness while remaining grounded. 

Begin shifting your weight onto the right foot, when you're feeling stable enough bend your left knee and turn it outwards toward the left, gently opening up your hip on the left side. Lightly contact the ground with the ball of your left foot as you draw your left heel in close to your right ankle. You can remain here in your Tree Pose or let your left foot travel up to your inner calf or thigh (avoid resting your foot at the right knee joint, either place it above or below this area).

Once you've found the right position for your tree, stay rooted and breath for a few moments. Feel free to release your hands from your hips to let your branches travel through the air, maybe over head or perhaps resting at the heart space. Tip: Allow the standing leg's knee to slightly bend for better stability.

When you're ready to try this on the other side, slowly release your left leg back to standing. Take a little pause to breathe and notice any difference in sensation between each leg. Now shift your weight over to the left foot, rooting down through the balls and heel. When you're feeling stable enough, repeat the same steps to grow your tree.

Taking a walk through nature is an effortless way to refresh the mind and body; here we are fully surrounded by peaceful, vital energy emanating from the natural world, often bringing us back to a more whole, balanced state of being. 

I like to describe vital energy as that spark of life that exists throughout all of creation, animate or inanimate; from rain drops to blades of grass, sunlight to a maple leaf, or a grain of sand to a human being. All of creation can be seen as touched by this vital energy, supporting and nourishing that particular form of existence.

Wherever you are, whether visiting a local park or at home in your room, you have the opportunity to cultivate and circulate healing, vital energy through your system. Eastern practices such as Yoga and Tai Chi work with circulating this energy in their own unique way. In Yoga's homeland of India, this energy is called Prana, and yogic breathing techniques like pranayama directly work with regulating and balancing prana or vital energy throughout the phsyical and subtle body. The Chinese martial art of Tai Chi also works with the flow of vital energy aka Chi via slow, mindful breath and movement. 

Japan's healing system of Reiki continues this thread with it's own meditative techniques that support our Ki, the Japanese term for vital energy. Hikari No Kokyu Ho (breathing in the light method) is a Japanese healing practice that helps promote the generation and expansion of Ki through focused breathwork and visualization. It is a traditional Reiki practice originally taught by founder, Mikao Usui, to his students to help them keep the flow of vital energy strong in their system. This technique is still taught and in use among modern day Reiki practitioners for the same purpose. 

Even if you are not an attuned Reiki practitioner, you still have access to your own flow of vital energy and the ability to support it. Practicing Hikari No Kokyu Ho is a great form of self care and can benefit anyone who wishes to tune into their Ki.

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 Yoga Citta Vritti Nirodhah
 "Yoga is the cessation of the fluctuations of the mind."

Yoga Sutra 1.2 

The daily whirlwind of thoughts and internal dialogue that our minds naturally engage in, are these "fluctuations" the practice of Yoga aims to bring into peace and stillness. Practicing meditation is like flexing a mental muscle. Every time we become aware of being distracted, and respond by gently returning our focus to the breath and present moment, the gentle muscle of awareness becomes stronger and more capable. This can serve us very well in times of great stress and tension. 
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Boredom, irritation, and general distraction are all common and normal experiences when beginning to practice sitting with the mind. At these times, it is helpful to be clear on your intention and allow it to inspire you to continue and breathe with the mental discomfort*. It is also helpful to remember that the mind is naturally a thought factory. Practicing meditation is not about completely clearing the mind of thoughts, but rather observing thoughts without attachment and overwhelm.

Daily, committed practice - no matter how short the length of time, will eventually yield beneficial results for the mind. The more we become familiar with being in the present moment, the easier it is to find in times of need. In my own experience as someone with anxiety, after over three years of exploring a daily meditation practice, it has certainly become easier for me to feel more present and less reactive in stressful situations. Practicing meditation cultivates equanimity; remaining anchored in one's center while navigating the inevitable ups and downs of life.

If you're curious to try out a self guided, breath focused meditation, here are some tips:

• Location: A relatively quiet/distraction free space
• Seating: Sitting comfortably upright is ideal.  Using a chair or cushion with a wall for back support is fine
• Intention: Be clear or curious on your purpose for exploring meditation today
• Practice: Remain focused on the breath; count it, feel it, or visualize it, & gently return to it when distracted

• Time Length: Practice time can range from 1-15 minutes, whatever amount you have available in your day

• Integration: As you move into your next activity, allow the calm and mindfulness to remain with you

When I first began my meditation practice, I eased myself in by starting off with only sitting for 5 minutes. As weeks or months passed, I would gradually add on another 5 minutes to slightly lengthen my practice. I recommend starting off in a similar way for folks who are just beginning to explore self-guided meditation. The most ideal time and place for your practice is based on your own routine and schedule, it truly varies for everyone. If time allows, you may want to integrate and reflect on your experience by journaling.

Yoga constantly reveals the connection between the breath and mind. With practice, the fluctuations of the mind follow the breath to a more calm and balanced state of being. Whether seated in meditation or moving through asana, an easeful and steady pace of breath will support an easeful and steady mind, vice versa.  

Please be gentle with yourself as you begin to explore sitting in silence with your mind, it can definitely be as challenging as it is simple...perhaps keep in mind these inspiring words from the Tao Te Ching:
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Ashtanga is a Sanskrit term for "eight limbs", credited to an early sage of Yoga, Sri Patanjali. His system of yoga, often referred to as Ashtanga Yoga, is explained in the classic text, The Yoga Sutras. These eight limbs are discussed as a set of transformative practices and experiences for both on and off of the yoga mat. Many yogis study this text and these eight limbs in particular to support self growth and the integration of yogic principles into daily life. 

The Eight Limbs:

• Yamas - social principles: how we behave in society and the world
• Niyamas - personal priniciples: how we treat ourselves
• Asana - seat or posture: the physical practice of yoga
• Pranayama - regulation of prana: the cultivation and expansion of vital energy via breathing techniques
• Pratyahara - withdrawing the senses: bringing one's attention inward, avoiding external distraction
• Dharana - focus and concentration: creating stillness and clarity in the mind
• Dhyana - unity with the focus of concentration: flow or meditative state
• Samadhi - unity with Source: a state of equanimity and bliss

In the words of Dr. Ganesh Mohan, "Yoga is self transformation toward inner peace, wrapped in physical wellbeing."
Asana, the physical "on the mat" practice, is the third limb and also the entry point for most folks beginning to explore yoga. Like many, my introduction to yoga also began with asana. At the time, I did not understand how yoga could be so life changing, as I'd heard many claim. However, some time after committing to a daily practice, I began to experience the holistic nature of yoga not just benefitting my physical state, but mental and emotional as well. 
It became evident that cultivating flexibility and strength in various parts of my body naturally supports flexibility and strength in other aspects of my life.

This painting was made during my beginner teacher training in spring 2022. I wanted to play with the idea of these various principles of yoga as limbs arranged in some familiar poses from class. It reminds me to keep the timeless philosophies of this practice in mind whether I am on the mat or off of the mat.

I look forward to exploring each limb in future posts on this blog, stay tuned!