This week in our flow classes, we explored the yoga concept of Sthira and Sukha — two Sanskrit words that appear in the ancient Yoga Sutras of Patanjali. There are 196 sutras in total which were written as guides to help us achieve stillness in the mind yet only two directly mention the physical practice of yoga. The other 194 guide us how to live, treat ourselves, treat other people and much more. People are always surprised when you tell them this – as was I when I first learned it!
The sutra we focused on says:
Sthira Sukham Asanam
A posture should be steady and easeful.
Sthira means steadiness, stability and strength.
Sukha means ease, softness and spaciousness.
The invitation isn’t to choose one or the other, but to discover both at the same time.
How we explored it in our postures
As we began in our usual Seated Pose, we explored what that balance might feel like. A tall, supported spine without rigidity. Soft shoulders without collapsing. Relaxed, but with structure. Such a simple shape, and the perfect way to introduce ourselves to Sthira and Sukha working together.
In Forward Fold, we allowed the body to soften gradually. We looked for steadiness through the legs and grounding through the feet, while letting the neck, jaw and breath soften.
Warrior 2 gave us a stronger expression of sthira. Feet pressing into the mat, switching on the legs, arms extended with intent and energy, gaze focused. But alongside the strength we asked: can we hold power whilst softening the shoulders and face? Could we keep the breath nice and smooth even though staying in posture for longer than usual was challenging?
We continued this exploration through Extended Side Angle and Triangle. Both postures asked for stability and structure, yet also spaciousness and freedom. Rather than gripping to hold ourselves up, we practised finding support from the ground and creating length and openness through the body.
In Sphinx Pose, we found strength by pressing into the floor with our forearms, pubic bone and tops of feet, then creating some engagement through the spine. We relaxed the belly, face and breath finding softness through the front of the pose.
In Bridge Pose we ground down through the feet, engaging the glutes to lift the hips, while the throat, jaw and shoulders softened. So often in life we work harder than we need to, carrying tension in places that are not helping us. And finally, in our Supine Twist, we explored a softer kind of steadiness — allowing the body to release while still feeling a sense of support and anchoring through the torso. Not collapsing into the pose, but letting go with awareness and control.
Why I enjoyed teaching this class
What I loved most about teaching this theme was being able to pass on something that genuinely transformed my own practice when I first began to understand it.
I used to approach poses like Warrior 2 with so much rigidity — striving to reach the walls, holding huge amounts of power in my arms, gripping throughout my whole body. I thought that was what strength looked like. But it’s very hard to find stillness in that state.
When I learned to invite ease and softness into my postures alongside the strength, everything began to change. I stopped fighting the poses and started experiencing them properly. I could breathe, settle and actually enjoy being in the posture rather than simply enduring it.
For me, that was such an important milestone in my yoga practice — realising that strength doesn’t have to mean tension, and softness doesn’t mean weakness. Being able to share that understanding with others, and hopefully help them bring it into their own practice too, feels like a really special thing to be able to do as a teacher.
How we can bring this thinking off the mat
We can apply the principles of Sthira and Sukha off the mat too. Take a moment to consider where in your life you might benefit from a little more steadiness and strength. Perhaps it’s holding a boundary, having a difficult conversation, standing up for yourself, or staying committed to something that matters to you even when it’s challenging.
At the same time, are there areas where you could invite a little more ease? Is there a situation you’re trying to control, a grudge you’re carrying, an expectation that’s creating unnecessary pressure, or a battle that’s simply no longer serving you? Sometimes strength isn’t about pushing harder; sometimes it’s about knowing when to soften your grip.
The practice of yoga teaches us that neither extreme serves us particularly well. Too much effort can leave us exhausted and tense. Too much ease can leave us passive and disconnected. The sweet spot lies somewhere in the middle, and perhaps that’s the real practice of Sthira and Sukha – learning when to stand firm and when to let go.
See you soon in the cabin!
Michelle x
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