Effort is a key principle in yogic philosophy to support our re-alignment with universal consciousness and to reprogram our attention to the present moment. Sometimes translated as discipline, this yogic concept of tapas, challenges us to focus the mind so that we may experience universal consciousness.

In motherhood, this concept is readily applied off the mat, especially as we lean into the journey toward becoming the mother we want to be for our children by unwinding our habitual patterns and reactions.

This article is inspired by Brett Larkin's Yoga for Self Mastery course. Sutras quoted in this article come from Patanjali's Yoga Sutras. Translations and quotes describing the sutras are from Tantra of the Yoga Sutras: Essential Wisdom for Living with Awareness and Grace by Alan Finger with Wendy Newton.

Tapas in Yoga Philosophy

In Patanjali's Yoga Sutras, tapas is one of the five niyamas, or "principles of self-training that help us to reprogram the mind toward an attunement with universal intelligence." These are practices we should engage in on our yogic path to become more aligned with our truest, most natural selves. They contrast with the yamas, which are designed to guide us away from certain activities.

Tapas is translated by Finger and Newton in Sutra 2.32 as, "learning to keep the mind focused for the sake of practice and spiritual evolution." Alternatively, they describe it in Sutra 2.1 as, "the effort we use in training, focusing, and purifying the senses, mind, and emotions."

The Sutras go on to explain that the effort or discipline we put into focusing our mind is specifically for the purpose of surrender to universal intelligence, essentially aligning ourselves with who we really are. The surrender is not possible without practiced focus, which requires tapas.

When practiced alongside svadyaya (self-awareness) and the other niyamas, effort to focus the mind creates more presence in our every day and reorients our lives with universal consciousness.

Applying Effort in Everyday Motherhood

As a mom, you may be thinking you put effort into every day just to get the kids out the door, get to work on time, earn your paycheck, and get dinner on the table before the bedtime routine needs to start. And while that is absolutely true, that type of effort is more aligned with the yogic concept of sthira. If you're feeling overwhelmed or just always on the go, read more about balancing sthira and sukha (ease) in motherhood.

Tapas is something different. When you notice your misaligned patterns through self-awareness and practice self-care to give yourself the space to rewrite those patterns, tapas is the effort and discipline that goes into making your newly rewritten patterns your default reality. Shifting your habits into daily rhythms that reflect the mom you know you want to and can be requires a little willpower in the beginning. Think of that discipline as you cultivating the opposite of the pattern you would habitually fall into.

Practically, you can practice tapas in many moments throughout your daily mothering. If you usually try to complete three chores every morning before work, try only doing one (or none!) and notice whether and how your morning shifts with the extra few minutes you've created. If you usually draw the line at one book during the bedtime routine, try reading a second when your toddler asks tonight. Again, notice if prioritizing those few extra moments with your little one shifted anything for you or made you feel more or less aligned with the motherhood you envision.

If you usually create a structured routine for your family's weekend activities, notice how it might feel to lean into a slower Saturday morning and let the kids decide how they want to spend the day. Building an intentionally slower, calmer motherhood requires tapas when your default is to be scheduled and on the go.

Recently for me, I've had to use effort to cultivate the opposite of my evening routine. Building an online wellness business means I have work to do outside of my regular 9-5, and that usually happens after my toddler goes to bed. It's easy to let myself get sucked in, but I know a grounding evening routine off the computer is most ideal for my sleep, the next morning, and my stability in mothering the next day. Closing the laptop at 8:30 requires real effort on my part. But, it has ensured at least an hour of good work time after bedtime, while still allowing time for a stroll outside, a gentle wind-down routine, and plenty of time to read in bed.

Reflect on some of things you do habitually, whether it's a pattern in your daily rhythm or in your reactions to situations brought on by the realities of raising littles (the tantrum brought on when you give them the snack they asked for, anyone?). Consider how you might bring in some of the opposite energy or make the opposite choice in those patterns and moments, then try it out. Give yourself the space to notice how it feels to apply the yogic concept of tapas to your everyday motherhood.

Yoga, Nature, and Slow Living for Busy Moms

• The online yoga studio for busy, working moms seeking a slower way of life offers monthly pre-recorded yoga and meditation you can use to sink into a slower pace, plus a slow down framework where you can restructure your most overwhelming challenges into peaceful, rhythmic routines that support you and your family.

• Two-minute Reset Meditations for Routine Calm Days includes ten completely free two-minute meditations for you to capture a moment of calm right now, without spending an hour at the yoga studio or taking paid leave.

• The Mama Naturalist on my website and Substack is a space where I share both conceptual and practical guidance on slowing down, connecting to nature, and living seasonally.

• Mindful Moms Digest offers exclusive yoga and meditation classes, nature stories from a wildlife biologist (me!), and free, supportive resources including links back to every blog post for busy, working moms journeying toward a slower, more seasonal way of life.

• Cultivate Calm Mornings is a structured series of three yoga workshops that supports you in transforming your morning routine from chaotic to calm.