Our focus and effort in asana practice is usually on the body’s alignment and engagement in the pose. While it is important to make a good, strong and safe shape with the body, overemphasizing the physical engagement can limit your progression in yoga. In Yoga Sutra 2.47, Patanjali asks us to relax our effort and exertion to allow our attention to merge with the infinite. This allows us to find an inner calm that will help us progress further into the poses. This is not an easy task, but we have gathered some tips and advice to help you soften the effort and expand your awareness during meditation or hatha yoga.

Patanjali’s aphorisms on asana

Patanjali’s yoga sutras, considered one of the foundational texts on yoga, only discusses the physical posture twice. In sutra 2.46 we learn that a yoga posture should have a balance between sthira—stillness and stability, and sukham—ease, comfort, and openness. The following aphorism, prayatna shaithilya ananta samapattibhyam, discusses the perfection of asana, effortless effort, and merging with the infinite.

We often get caught up in the effort of attaining the perfect shaped pose. Patanjali asks us to let go our effort and exertion to allow our attention expand beyond our bodies to unite with the infinite. This is not an easy task, especially for beginners. It takes practice to find this state of effortless effort, so don’t be discouraged if it doesn’t happen right away.

What does Prayatna Shaithilya Ananta Samapattibhyam mean?

In Yoga Sutra 2.47, “prayatna shaithilya ananta samapattibhyam,” is translated as “Perfection in an asana is attained by the relaxation of effort and the total absorption of awareness on the infinite.” The word-for-word translation of this sutra is:

Prayatna = effort, tension, exertion

Shaithilya = letting go of, relaxing, loosen

Ananta = infinite, boundless, eternal, endless, essential nature

Samapattibhyam = uniting with, focusing on, fusing, coming together, merging, focusing attention on

There are several different ways Sutra 2.47 has been translated over the centuries. Reading different translations, interpretations and commentaries on a sutra can provide a better understanding than relying on a single source. Here are a few of the most popular translations:

• “Perfection in an asana is achieved when the effortful effort to perform it becomes effortless, and the infinite being within is reached.” — BKS Iyengar.
• “By lessening the natural tendency for restlessness and by meditating on the infinite, posture is mastered.” — Sri Swami Satchidananda
• “By loosening of effort and by meditation on the serpent ananta, asana is mastered.” — Swami Satyananda Saraswati
• “As the body yields all efforts and holdings, the infinite within is revealed.” — Nischala Joy Devi
• “Posture becomes firm and relaxed through control of the natural tendencies of the body, and through meditation on the infinite.” — Swami Prabhavananda
• “By slight effort and meditating on the unlimited (posture becomes firm and pleasant).” — Swami Vivekananda

How to achieve Prayatna Saithilya

The word prayatna means “effort, exertion or force.” The word saithilya means “letting go of.” Therefore prayatna saithilya is defined as “the letting go of the need to do with force or effort.” It is a state of active and focused work without tension or any unnecessary effort.

In order to reach this state in asana, one must first understand how to soften your desire, relax extra effort, and accept what you cannot change. Cultivate this softening and non–efforting by finding the space within the engagement of the shape, and accepting your body and the pose as it is. Work towards letting go of trying to make something happen, and instead allowing what is to unfold naturally. This is true whether we’re doing a forward fold, downward dog, or any other yogic practice. In each case, we’re learning to accept the practice and our body as it is, rather than forcing ourselves to try to change it.

It’s easy to get caught up in thoughts like “I should be able to do this”, “I’m not good enough”, or “This isn’t working”. These thoughts create unnecessary tension and stress in our bodies, and prevent us from progressing in the practice. By releasing these negative thoughts, we free our minds to focus on the present moment to find the correct amount of effort in the asana.

We must also put effort into creating a good, safe and aligned shape with our body on our yoga mats. When we practice good alignment, correct form and proper effort, we’re cultivating mindfulness, self-awareness and concentration. We’re also strengthening our muscles, increasing flexibility and improving our overall health.

In Light on Life, B.K.S. Iyengar describes prayatna saithilya as the highest state one can achieve in the posture. “In asana, we are trying to broach the mass of our gross body, to break up the molecules and divide them into atoms that will allow our vision to penetrate within… Initially we need to exert ourselves more as resistance is greater. Of the two aspects of asana, exertion of our body and penetration of our mind, the latter is eventually more important. Penetration of our minds is our goal, but in the beginning to set things in motion, there is no substitute for sweat. When effort becomes effortless, asana is at its highest level.”

It takes time, patience and compassion to learn how to let go of the need to push yourself. You may find yourself getting frustrated if you don’t feel like you’re making progress. Don’t worry! It’s normal to have moments of frustration. You can counteract negative feelings with thinking positive thoughts, affirmations and intentions. Incorporating kindness, compassion, patience and acceptance into our practice will help us cultivate a more relaxed attitude towards our bodies and poses. As we learn to let go of our expectations and desires, we naturally cultivate more effortless effort.

How to experience Ananta Samapattibhyam

The word “prayatna” means “the ultimate truth” or “the infinite oneness”. The word “samapattibhyam” means “connected” or “united”. It refers to the state of being connected to the infinite or our highest self. This is achieved by abiding in our true nature, surrendering to the divine will and allowing spirit to guide our actions.

When we are in a state of prayatna samapattibhyam, we are fully present in the moment and are open to whatever unfolds before us. We are not resisting or pushing against anything. We are simply being. Letting go into the infinite is an act of surrendering control over your life. You give up your ego and become part of something bigger than yourself.

To achieve this state of ananta samapattibhyam requires that we first release our attachment to outcomes. Our desire to gain mastery over the asanas must dissolve. We must stop trying to prove ourselves both on and off our yoga mats. We must let go of our fear of failure and embrace the unknown. We must trust the universe to show us the path.

As we let go of our attachments, we begin to see things differently. We come to understand that we are not separate from the world around us. We are not separate from the people who surround us. We are moving towards the ultimate goal of yoga– to become united with the ultimate truth and the infinite oneness.

How to practice Ananta Samapattibhyam

The practice of ananta samapattibhyam requires us to expand our awareness from the physical to the subtle energies of the body and universe. This can be practiced during seated meditation or during a long posture hold. There are four main steps to practice and experience ananta samapattabhyam.

1. The first step is to expand your awareness from the body to the breath. Focus on your inhale and exhale. Notice where you feel the air entering and leaving your nostrils. Feel the sensations in your nose, mouth, throat and chest. Observe the rise and fall of your abdomen. As you breathe deeply, you connect with the air and space around you. Use your breath to feel yourself resting, softening, widening and deepening gently and comfortably into Yoga.
2. Next, focus on the mind. Notice the location and quality of your thoughts. Observe your thoughts without judgment, watching them float away like clouds in the sky. Do not try to change them. Just observe and watch them as separate entities. Consciously allow your thoughts to soften and dissolve. Experience your Thoughts as temporary phenomena—let them flow through you like waves on the ocean. As your thoughts dissolve expand your focus and awareness beyond your mind, body and breath.
3. Keep expanding your awareness farther, to your spirit or soul, the source of witness consciousness. As you expand beyond the physical realm, notice your body becoming lighter, softer and more peaceful. Allow your awareness to witness all that is happening at once—in your body and all around you. Allow yourself to experience the reality of now.
4. Lastly, imagine that you are nothing more than pure energy and pure consciousness. Feel the energy coursing through your entire body. Feel it flowing out of your head and down your spine. Feel it pulsating through all seven chakras and Feel it moving through your hands and feet. Let your whole body be filled with this feeling of bliss. Let go of all attachment to the physical body and Imagine that you are the source of all existence. Allow your awareness to become united with the infinite oneness.

Conclusion

Effortless effort is the key to awaken the spiritual aspects of the practice of yoga. You can use these techniques in your yoga poses as just tools to help us transcend the physical realm and connect with higher states of consciousness. Effortless effort allows you to surrender into the process, connect with the infinite and leads to greater self-awareness and ultimately to true freedom.

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You may notice as you get older, the pounds pack on more easily. And that’s caused by a few reasons, explains registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

For starters, your muscle mass decreases. Around age 50, our muscle mass decreases by about 10%. The importance of muscle tissue is that it is metabolically active and has the ability to burn more calories than fat, he notes.

Next, your metabolism may slow. With each decade, our resting metabolic rate decreases by 2%, which affects the body’s ability to burn many calories, he says.

Lastly, your body experiences hormone changes as you age. Testosterone and estrogen levels decline with age, causing the body to store fat, and making it more difficult to lose weight. According to Valdez, lower estrogen can cause women to store fat around the abdomen, which can cause insulin resistance and promote weight gain. For men, decreased testosterone leads to decreased muscle mass and a slower metabolism. This prevents men from burning calories and losing weight.

If you’re looking to start an attempt to lose weight, it can feel overwhelming to know where to start, and with all the changes you’ll need to make. But you can keep things simple with these seven effortless ways to lose weight as you age. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Eating more soluble and insoluble fiber can keep you feeling satiated and prevent you from feeling hungry,” says Valdez. “This can prevent you from consuming high calories and putting on unwanted pounds. Aim for at least 28 grams of fiber per day.”

READ MORE: 20 Different Ways to Eat 28 Grams of Fiber a Day

“Be clear on what your goals are—do you want to simply lose weight? Improve a specific quality of life factor? What are you looking for?” says Colleen Tewksbury, PhD, MPH, RDN, CSOWM, LDN, spokesperson for the Academy of Nutrition and Dietetics. “Then, determine what steps you can take to work towards those goals and start tracking them.”

A study published in the American Journal of Preventive Medicine found that participants who kept daily food records lost twice as much weight as those who didn’t.

“A study showed that bumping up the protein intake increases satiety, decreased overall food intake, and preserves muscles,” says Valdez. “Try aiming for 25-30 grams of protein at each meal. Depending on your workout intensity, you may need 1.2 grams to 2.0 grams of protein per kilogram of weight.”

READ MORE: 20 Ways to Get 20 Grams of Protein at Every Meal

“Weight management is an entire field of care with specialists. Building a team of support is important to work towards long-term weight goals,” says Tewksbury. “This can include working with your primary care provider, registered dietitians, behavioral health providers, and others.”

Green tea has been studied for its weight loss benefits thanks to its antioxidant EGCG that targets fat cells, so make yourself a cup the next time you need a warm drink. One study published in the Canadian Pharmacists Journal found that people who drank green tea lost on average 0.2 to 3.5 kilograms more than those in the control group who didn’t drink green tea over 12 weeks.

Eating breakfast, and a big one at that, may help you lose more weight. A 2020 study found that participants who ate a high-calorie breakfast (69% of their daily caloric intake) compared to those who ate a low-calorie breakfast (those who ate 11% of their daily caloric intake) burned nearly twice as many calories throughout the day.6254a4d1642c605c54bf1cab17d50f1e

RELATED: The Best Breakfast Combinations for Faster Weight Loss, Say Dietitians

Okay, okay…this may require some effort. But it will definitely pay off.

“Studies show that aerobic exercise leads to significant weight loss in men and women,” says Valdez. “Aerobic exercise includes running, walking, or swimming. With weight training, which can help preserve muscle mass and boost your metabolism, you should exercise for at least 150 minutes per week.”

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Over time, having too much fat around your abdomen can become harmful to your health. That’s because this type of fat, also known as visceral fat, grows around the internal organs in our stomach area.

Too much belly fat like this can increase our risk of heart disease, diabetes, and even complications like cancer or strokes. While this fat can sometimes be difficult to lose, there are ways to do so in a healthy, sustainable manner.

We talked with a few dietitians to get their advice on how you can begin setting goals for your health and losing belly fat today. And for more healthy weight loss tips, check out High-Protein Lunch Recipes for Weight Loss.

One of the best things you can do for yourself and your goal of losing belly fat is making sure you get enough protein throughout your day. One mistake that people sometimes make is that they cut too many calories to try and lose weight, but they end up not getting enough protein in their meals because of this.

“There are a few key benefits that protein provides in terms of losing weight. First, protein helps build muscle mass and reduce fat, especially in the abdominal area. Second, protein helps you feel full longer, helping you curb your appetite throughout the day and maybe not reach in the pantry for some extra unhealthy snacks. Lastly, eating enough protein daily also provides energy, which you’ll need to perform cardio or strength training workouts to help reach your goals,” says Courtney D’Angelo, MS, RD, author at Go Wellness.

Having a glass of red wine every now and then can potentially provide you with some benefits, but too much alcohol over time can increase your chances of having abdominal fat. In fact, according to a study from the International Journal of Obesity, light to moderate consumption of alcohol was associated with increased visceral fat in adult women.

“Consuming too much alcohol can result in accumulation of belly fat, so instead of drinking martinis and glasses of wine, opt for a glass of 100% pomegranate juice served in a fancy glass or a flute of sparkling water,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

It’s almost pointless to follow any of these other guidelines if you’re not getting enough water in your body throughout the day, especially if you can use that water to replace sugary drinks that may be leading to more weight gain.

“Most people are drinking too many sugary sports drinks, soda, and specialty coffees throughout their days. If you drink more water instead of those drinks, you’ll drastically reduce the amount of sugar and calories that you’re currently consuming. Water also helps you stay hydrated, triggering higher energy levels, which can help cause you to take more action on your overall health and wellness,” says D’Angelo.

RELATED: The #1 Best Drinking Habit to Shrink Abdominal Fat, Says Dietitian

Similarly to getting enough water and protein during the day, getting enough sleep is also a foundational tool in helping to lose weight.6254a4d1642c605c54bf1cab17d50f1e

A report from the Canadian Medical Association Journal concluded that inadequate sleep was not only linked to a greater risk of obesity but was also found to commonly interfere with weight loss attempts.

“Not getting enough sleep can result in weight gain and fat accumulation, so allowing yourself to sleep 7-8 hours every single night may help you lose some stubborn belly fat,” says Manaker.

This method may not work for everyone, so it’s important to talk with a doctor or dietitian first. But counting macros has been found to be a successful method in helping some people lose belly fat, and it can allow you more freedom than something like counting calories or other restrictive methods of weight loss.

“Counting macros can help you lose stubborn belly fat, maintain lean muscle mass and keep your body full of energy. This wouldn’t be effortless if you had to jot it all down on paper and do the math yourself. However, today there are plenty of legitimate apps out there that can easily help track your macros. The science behind counting macros is that there’s not a ‘one-size-fits-all’ number. Everyone is going to have different weight goals and will need the proper amount of calories, protein, fats, and carbs. This is now easy to do with apps like MyFitnessPal or 1st Phorm,” says D’Angelo.

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Losing belly fat can be a long, hard process. While losing weight in other areas of the body may easily come off, belly fat is harder to budge. So it’s important to understand why.

“There are three types of fat: triglycerides, the fat that circulates in your blood, subcutaneous fat, the layer directly below the skin’s surface, and visceral fat (also known as abdominal fat or belly fat),” explains Colette Heimowitz, MS, Vice President of Nutrition & Education at Simply Good Foods Company. “Visceral fat is located beneath the muscles in your stomach and poses risks to your health when there is too much of it.”

She adds that visceral fat produces excess hormones and chemicals, which negatively impact almost every organ in your body, and increase your risk for health issues such as heart disease, type 2 diabetes, and colorectal cancer.

Unfortunately, it’s this visceral fat specifically that contributes to the extra weight you may carry in your mid-section.

“The body tends to store visceral fat, or abdominal fat, easily and resist ‘losing’ it since it is in such close proximity to almost all of our vital organs,” says Erin Palinski-Wade, RD, CDCES, a New Jersey-based registered dietitian and consultant for MyFitnessPal. “It is an easy source of quick energy for organs, so it makes sense the body would want to ‘keep’ it around.”

Palinski-Wade notes that everything from stress to lack of sleep to aging to a diet rich in simple sugars can increase these fat stores, and it can be hard to shed it without making consistent lifestyle adjustments.

If you’re struggling to lose abdominal fat, here are 8 things to try. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Stress hormones can cause the body to store more fat in the midsection, even if your body weight doesn’t change,” says Palinski-Wade. “One of the best ways to reduce stress quickly is by simply practicing ‘belly breathing’—breathing in through the nose into the abdomen, holding for a few seconds, and then exhaling deeply through pursed lips like you are whistling. This can help to slow heart rate, calm the body, and reduce circulating stress hormones.”

“Protein helps trigger the release of leptin, which helps us feel fuller, longer and can slow calorie consumption leading to more belly fat gain,” says Cory Ruth, MS, RDN, registered dietitian nutritionist, women’s health expert, and CEO of The Women’s Dietitian. “Easy ways to add more protein into your diet include protein-packed smoothies with Greek yogurt or protein powder in the morning, grilled salmon or chicken for lunch, lentils, or black beans for dinner, and hard-boiled eggs and roasted almonds for snacks.”

“Your body is built to handle the equivalent of only one to two teaspoons of circulating blood sugar at a time, and anything more than that has the potential to be converted into body fat,” says Heimowitz.

“Simple sugars in the diet can cause belly fat to accumulate quickly. Too much added sugar can also increase insulin resistance, which leads to excess insulin in the bloodstream, encouraging even more fat storage in the belly.,” says Palinski-Wade.

“The largest source of added sugar in the diet is sugary beverages, like soda. By swapping soda for sparkling water with a splash of juice, you can enjoy all the same refreshing carbonation without any added sugars.”

“A short, brisk daily walk helps encourage lower cortisol levels,” says Ruth. “Studies show even a quick walk can help regulate your insulin levels more effectively, leading to less fat storage in your abdomen.”

“When you cut down on carbs, especially refined carbs like white bread, rice, bagels, pasta, cookies, candy, and chips, and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because your body is burning fat for fuel,” says Heimowitz.

“Reducing belly fat doesn’t have to be overwhelming, but it takes consistency especially when it comes to food choices,” says Palinski-Wade. “So many of us eat without realizing what we’ve actually eaten or how much. When you track your food, you can see how what you eat impacts everything from your energy, mood, stress levels, and even sleep – it doesn’t have to be hard to do.”

“Lemons are known diuretics that can help reduce stomach bloat, and upping your hydration can help keep your appetite at bay, meaning a lower calorie intake and less belly fat,” says Ruth.

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Losing weight is no easy task. “Dieting, exercising, and making sure you stay healthy in the process can seem impossible sometimes,” says registered dietitian Ronald Smith, RD, of EatDrinkBinge.com. “However, there are many ways to help you reach your goal more easily.” Best of all, they don’t have to be time-consuming or difficult.

We know that tracking everything you eat or meal prepping marathons can be a slog. That’s why we rounded up the below low- and zero-effort tips to bring down the number on the scale quickly and easily. Read on, and for more on how to eat drop pounds, don’t miss these 15 Underrated Weight Loss Tips That Actually Work.

“[Drinking water is] good for your skin and metabolism, two things that affect whether or not you lose weight,” says Smith. “Also, drink a glass of water before every meal: it will help fill you up faster.” Bonus points if you add lemon to your water—check out all the health benefits of lemon water here.

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Hara hachi bu…mp up your weight loss. “Hara hachi bu is the practice of eating to only 80% of fullness,” explains Bill Bradley, RD, author of Foods of Crete, Traditional Recipes from the Healthiest People in the World (with Koula Barydakis), who lost 50 pounds with simple weight loss habits.

“My habit was to feel slightly hungry throughout the day, just a very slight hunger. This improved my energy and made me feel confident that I was doing the right thing to lose weight. I thought it was going to be a hard habit, but it turned out to be one of the easiest. The key here is not counting calories, but to have a habit of not overeating,” he continues, citing this research.

If you’re a breakfast skipper, you may want to rethink your habit. “If you wait too long in the morning, your body will go into starvation mode and store any extra calories as fat instead of burning them for energy,” says Smith.

Stumped for what to eat for the most important meal of the day? Check out 30 Nutritionist-Approved Healthy Breakfast Ideas.

An apple a day really does go a long way. In fact, Bradley employed the apple as his “secret weapon” in his weight loss push. “Before losing weight, I had a habit of eating something sweet in the afternoon (often peanut M&M’s or some sort of milk chocolate),” he recalls.

Then, apples came into the picture: “I would buy the crunchiest, sweetest apples I could find. In the afternoon or whenever I felt a hunger pang, I would eat an apple. This has worked for years and is an amazing and simple way to lose weight,” he elaborates, noting a PLoS Medicine study.

Time to employ a little psychology into meal-time, friends. “This trick will trick your brain into thinking that you have eaten more than what you actually did,” says Smith. While you’re at it, you may want to consider eating off of plates that aren’t white—find out why, and more sneaky weight loss tips that actually work here.

We’re talking about a way of eating that you can maintain in the long-haul, dear readers. “As a registered dietitian who specializes in weight loss, there is one thing I hear almost every day. People tell me about their successful diet and how they lost weight, but then they tell me they fell off the wagon and then gained all the weight back,” offers Bradley.

“An easy way to lose weight and keep it off is to eat a healthy diet that will help you lose and maintain weight,” he elaborates, praising the research-backed Mediterranean Diet, the easy and delectable eating plan that helped him lose 50 pounds and keep it off for five years and counting.

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