Ease into Effort

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

By Jason Crandell

Instead of using your arms to pull yourself closer to your leg, deepen the pose by continually rooting your bottom leg and firming your abdomen. Eventually your chest will float closer to your top leg. This is the most difficult stage in which to meld relaxation with alertness because it requires the greatest amount of muscular work. But even when you are at the peak of your effort, focus on breathing evenly, softening your forehead, releasing your jaw, and trying not to judge yourself.

After 5 to 10 breaths, slowly release your upper back and your head to the floor. Soften your abdomen and observe the breath circulating in your belly. Savor this moment as preparation for working your other side.

The Pearl of the Pose
While it's great to open and loosen the back of your legs by doing the Supta Padangusthasana series, it's even more essential to cultivate a balanced state of body and mind while you practice this posture. As you learn to combine alertness and relaxation in class, you'll be better equipped to face life's stresses with a sense of calm presence. With practice, you might even respond intelligently and with compassion, rather than falling back into habitual reactions or being swept into a panic. This is the work of a lifetime and it begins with this one simple pose.

Jason Crandell teaches yoga classes in San Francisco and workshops around the country. He can be contacted at www.jasonyoga.com.

Page 1 2 3

See All Practice Articles »