Finding Effortless Effort in Our Asanas John Schumacher In the three-sutra section on Asana in Sadhana Pada (II:46–48) of the Yoga Sutras, Patanjali says, “Prayatna shaitilya ananta samapatthibhyam” (II:47, “Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached”). —B.K.S. Iyengar
asanas use some muscular action to enter and maintain them. Seated poses such as Swastikasana and Virasana take the least energy, but even they need muscular effort to keep the spine upright and balanced. So let’s grant that effortless effort does not mean “no effort.” In some sense, then, we are talking about a question of degree. How can we do a pose, even an advanced asana, with as little effort as possible?
The question I want to deal with in this essay is: how do we find effortlessness in the midst of a physically challenging pose such as Virabhadrasana III or Kapotasana, and what does that even mean? You may doubt that such effortless effort is possible given the physical demands of many—if not most—of the asanas. Yet you have only to watch B.K.S. Iyengar stay in Dwipada Viparita Dandasana or Kapotasana for five, ten, fifteen minutes or more and observe—or more accurately, experience—the steady, effortless quality of the pose over that time to understand that effortlessness is not only possible, but that for at least one person, Guruji, effortlessness in demanding asanas is a reality.
The first step in developing effortlessness is learning. Do you remember when you were first learning to drive a car, how exhausting it was, all that concentration and working the pedals and steering and watching the road and worrying about running into something? Do you remember first learning to do Utthita Trikonasana, so much to think about, to struggle with, to do? Well, you did your practice and you learned. I’ve heard Guruji refer to this as “donkey work.” And donkey work is inherently effortful.
John Schumacher
But before I dig into the subject, I want say that to a large extent, one particular event in my life led to the explorations that inform much of what I have to say in this article. This was the discovery, about five years ago, that my blood pressure had reached levels (140/90) that caused my doctor some concern. Although these levels are not alarming, my doctor was of the opinion that I should take a mild blood pressure medication to bring the levels back to normal before they went higher or inflicted long-term strain on my cardiovascular system. I am loath to take any kind of prescription medication for a variety of reasons, although I certainly understand that there are times when it may be absolutely necessary, and this didn’t seem like one of those times—at least not yet. Besides, being a yoga teacher dedicated to using my practice to deal with the challenges of life, I felt an obligation to use my practice to work with my condition.
After a while, donkey work becomes “mule work.” Mules are smarter than donkeys. They respond to verbal commands and get a lot more done. The pupil doing mule work catches instructions and responds in her body more quickly with less extraneous movement and energy involved. She uses less effort and achieves more effect.
I began by trying the various Asana and Pranayama sequences that are advised for high blood pressure. I monitored my blood pressure using a standard blood pressure cuff to the point of obsession. I checked before and after each pranayama, at various stages before and after asanas, and at different times throughout the day. I became a little nutty with this, but it was also very interesting. The recommended sequences didn’t work for me; in fact, they seemed to exacerbate the condition. What I did find that worked (my blood pressure is now around 120/80) was to become very finely attuned to the sensations in my sense organs and various structures of my head and neck (temples, throat, etc.) in my Asana practice, and especially in Pranayama. I had to develop a much more effortless quality to my practice before it began to lower my blood pressure. Although this essay is not about the details of my blood pressure adventure, it is the exploration of this effortless quality of practicing that has helped me understand what little I do about Patanjali’s and Guruji’s comments concerning effortless effort and the perfection of Asana. It provides the springboard for the comments that follow.
Through persistence and devotion, the pupil’s practice gradually develops into “horse work.” At this point, she has acquired increased sensitivity, more intelligence, and greater refinement. Watch a horse move and compare those movements with those of a mule or donkey. Of course, the horse moves much faster, but more to the point, its movements seem easier, more graceful and fluid, more effortless.
Except for completely supported asanas such as Savasana, Supta Baddha Konasana, Viparita Karani, and the like, all poses require some physical effort. Even the simplest
As you know, one of the dividends of persistent practice is that the longer and 5
Spring / Summer 2009 Yoga Samachar
