Ease into Effort

Combining effort and surrender can seem impossible until you try Supta Padangusthasana.

By Jason Crandell

Early in your practice, you're faced with what seems to be a contradiction—as you move into unfamiliar, awkward, and difficult postures, you're asked to let go of tension in your body, mind, and breath. While you struggle to hold the pose your teacher gently reminds you to combine effort and surrender—to be both alert and relaxed at the same time. This is an essential teaching that comes straight from Patanjali's Yoga Sutras (verse II.46, to be exact). The idea is that if you can balance these qualities simultaneously while you practice, you'll create a state of internal equilibrium that you can call upon when faced with life's everyday challenges.

I'll admit, when I first started yoga, combining effort and surrender seemed laughable. Having been an ice hockey player for many years, I could not comprehend—in my body or mind—how they could coexist. Like waking and sleeping, they seemed like two distinct states, done in relationship to each other, but never at the same time—I mean, how could you? But I was eventually willing to entertain the concept even though, in reality, my Sun Salutations and standing poses were all effort. And when it was time for Savasana—thank God—I was all about relaxation.

Part of my trouble was that my body felt like it was wrapped in industrial-strength duct tape. In order to get to a place where I could relax, I had to unwind my muscles. It wasn't until I was taught Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) that I learned to embody relaxed effort.

The reclined position of this pose naturally encourages a sense of surrender. It also targets your hamstrings without stressing your lower back; the floor stabilizes your back and you can adjust your strap to suit your needs.

As you ease into Supta Padangusthasana, notice how it strikes a happy medium between active and restorative work. Check in with yourself to see if you can sense alertness and relaxation melding together in an even and balanced union.

Stage One: Reinvigorate and Relax
Lie on your back with your knees bent and the soles of your feet on the floor. Release your shoulders toward the floor and allow your eyes to settle into their sockets. Relax into the ease of this moment.

Draw your right knee toward your chest. Wrap your belt around the arch of your foot, holding one end in each hand. Slowly extend your right leg toward the ceiling, and, keeping the backs of your shoulders on the floor, straighten your arms. Make sure to keep your hands as far apart as your shoulders. The area around your heart should feel open and your neck long and relaxed.

Next, straighten your bottom leg and press your thigh toward the floor. Although your thigh won't make contact with the sticky mat, this action will anchor the pose, bringing more vitality to your legs and pelvis. As you exert effort in your legs and arms, keep your breath steady and easy.

While your bottom leg presses into the floor, extend your other leg until you create a thorough, sustainable stretch in the hamstrings. Depending on your flexibility, your top leg will be more or less vertical. If you're tight—as I was for years—you'll need to give yourself plenty of slack on the belt and move your leg farther away from your torso. Wherever you are, breathe smoothly and imagine your breath bathing your hamstrings and calves, relieving tension. As you reach your top leg up, remember to keep your bottom leg rooted into the floor.

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