Cultivating Strength & Ease in Tough Times
On sthira, sukha, and finding balance off the mat
This past weekend, a student in my Foundations of Yoga class at Heights Meditation and Yoga asked me, "How do we maintain engagement while finding ease?" The sentiment was echoed in another class, reframed as: "With so much bad stuff happening in the world, stuff that I feel deserves my full attention, I’m conflicted about taking time for self-care. How dare I feel ease or joy right now?"
These are excellent questions, especially in these fraught times. Let's talk about something truly foundational, both on and off the mat: sthira and sukha.
Hold up, explain these fancy Sanskrit words
Sthira means steadiness, stability, effort, and strength.
Think of that moment in Tree pose when you're standing on one leg and engaging your core, rooted like your favorite woody perennial in Ft. Tryon Park. That's your sthira kicking in.
It's the effort, the tenacity, the determination to stay present and engaged.
Then there's sukha, which translates to ease, comfort, sweetness, and spaciousness.
This is the gentle breath in that same Tree pose, the softening of your gaze upon your drishti (your point of focus), that tiny little smile that might sneak onto your face even as your balance wavers a bit.
It's about finding that "good space" within the challenge, that surrender to what is.
Why we need both
Here’s the thing: we need both. We need to challenge ourselves, and we need to give ourselves grace when a break is what we really need. Yoga isn't just about forcing ourselves into pretzel shapes, even if our Instagram feeds might suggest otherwise. It’s about moving with the breath and inhabiting the sweet spot where strength meets surrender.
We want to find what Indian sage Patanjali referred to as sthiram sukham asanam in the Yoga Sutras: a steady, easeful posture.
Too much sthira and you're rigid, prone to injury, and probably missing out on some joy.
Too much sukha and you might just melt into a puddle, lacking the necessary engagement to grow.
Taking your practice off the mat
If you’ve been in my class, you’ve probably heard me talk about how we take our practice off the mat. Yes, a lot of magic happens on the mat, but our life off the mat is why we practice.
With the shifting sands and challenging situations in the world at this moment, it's easy to either:
become overly rigid and defensive (all sthira, no sukha)
or completely overwhelmed and disengaged (too much sukha perhaps, without the grounding energy of sthira).
Cultivating balance in your life
So, how do we find that balance?
We cultivate sthira by setting clear intentions, standing firm in our values, and showing up for what matters to us.
We cultivate sukha by practicing self-compassion, finding moments of genuine ease amidst the struggle, and allowing for flexibility and understanding.
Every tree – on or off the mat – dances a bit in the wind. It is in this dynamic boogie (yeah, I said it) of strength and surrender, of effort and ease, that enables us to navigate these wild times with kindness, resilience, and maybe even a bit of well-placed humor. It’s a balancing act, I know, and like all things that require balance, it’s something that needs to be regularly practiced.
The world needs our joy
Finally, I’m going to make the argument that the world desperately needs us to make time for self-care. We have to put our own oxygen masks on first so that we can help others do the same. The world needs joy right now. It needs it desperately. Of course, we don’t want to be tone-deaf; we still want to be able to read the room. But joy makes the tough stuff more bearable. It is the sukha needed to meet the sthira.
There’s a lot of hard work to be done out in the world right now. Just remember, we can still be the light we want to see in the world while we show up for that practice and ourselves. I’ll see your light on the mat.
Join Us in the Substack Chat: Suleika Jaouad’s The Book of Alchemy
Jump into the chat thread for Chapter 1! New chapter threads posted each weekend.
I'm excited to launch a new feature here on Substack: a non-fiction book club exploring topics like yoga, mindfulness, philosophy, and creative practices. This is a fantastic way to broaden our practice beyond the mat, especially for those of you who don't live in NYC!
This summer, we’re diving into The Book of Alchemy by Suleika Jaouad. I'll share my thoughts and questions on one chapter per week via the Substack chat feature. The thread for Chapter 1 has already been posted in chat, so swing by and add your thoughts once you’ve read that chapter! There's no pressure to be online at a specific time – just pop into the chat whenever it's convenient for you. With 10 chapters, this will take us into August.
How to Participate
Everyone who receives this newsletter is welcome to join the discussion in the chat!
Pick up a copy of The Book of Alchemy.
The book includes many journaling prompts, which are excellent for mindfulness, gratitude, and contemplation. You can engage with as many or as few as you like – just like in yoga class, you have options.
I recommend having a dedicated journal and pen handy, but feel free to use a computer or voice-to-text if that works better for you. The goal is to use what helps you engage most effectively.
Come join us and let's explore these ideas together!
If you live in northern Manhattan, the book is currently on the shelves at The Fountain Bookshop and you should be able to order from Word Up Books. Support your local booksellers! Also check your friend and mine, The New York Public Library.
What’s Coming Up for My Paid Substack Subscribers? 🧘🏻♀️
Monthly / annual paid Substack subscribers will receive access at the end of each month to a new yoga practice available to stream at leisure via private YouTube link.
Founders Level paid Substack subscribers will receive access to the above, plus a 60-minute quarterly offering (solstices/equinoxes) available to stream at leisure via private YouTube link incorporating Restorative yoga, pranayama (breathwork), guided mindfulness, distance reiki, yoga nidra, and a three-card tarot pull for the group. The next Founders offering drops the weekend of 6/20 to honor the Summer Solstice.
Practice with Me In-Person - Group Classes in NYC
Heights Meditation & Yoga
Tuesday 12-1pm ET Slow Flow
Saturday TBD*am ET Foundations of Yoga (L1) (*check the studio schedule)
Sunday 4-5pm ET Slow Flow
Sunday 5:15-6:15pm ET Yin & Restorative
Interested in Private Yoga?
If you’re a Manhattan resident looking to build and/or deepen your yoga practice in the comfort and privacy of your own home, I offer 5- and 10-class packs. All cards expire at the end of the year.
5-pack of 60-minute, in-home private classes = $450
10-pack of 60-minute, in-home private classes = $900
If you’re interested in private yoga classes, reach out. Venmo, Zelle and Paypal accepted. Class cards expire a year from the date of purchase.
If you’re already a Private Yoga client of mine with an active class card and are looking to book a time to practice, I keep my TidyCal updated:
In the Meantime…
A closing thought from the 13th-century poet Rumi.
Best wishes for the summer, y’all. Be good to you & yours.
AL