Many of us in the West come to Yoga through the physical practice of postures, or Asana. However, it is often a considerable time later, as our interest grows, our practice develops and perhaps we notice an improved sense of wellbeing, that we become aware that there is much more to yoga than the physical postures. The word Yoga comes from the Sanskrit word "to yoke" or "unite" and Yoga is a holistic melding of Body, Mind and Spirit with a universal energy. The Asana, are in fact only the third of the Eight Limbs of Ashtanga Yoga that make up a holistic and authentic practice of Yoga. Following observances and practices that date back 5,000 years, the Sage Patanjali collated a text called the Yoga Sutras, around 2,000 years ago which lays down the Eight Limbs of Ashtanga Yoga. These are eight elements, which when combined together, set the blueprint for a yogic life-style and are still observed by those who wish to follow a yogi path around the world. In the Yoga Sutras, Patanjali identifies the following Eight Limbs of Yoga:
The Yamas
The Niyamas
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
1) The Yamas - Restraints And Codes of Conduct The Yamas lay down the things that we do not do, and relate to the way that we treat others. There are five principle moral codes of restraint that those wishing to follow a yogic lifestyle will observe: i) Ahimsa or Non Violence Ahimsa is perhaps the most famous of the Yamas, in its observance of non-violence to others. This covers our deeds and actions, our thoughts and words, our choices and, in today’s commercial world, our purchases. Ahimsa reminds us to be kind, both to others and to ourselves. It extends to animals and all sentient beings, making it the reason why many following a yogic path choose to follow a Vegetarian or Vegan diet. ”May all beings everywhere be free of suffering and may our actions contribute to the wellbeing of the planet.”
ii) Satya or Truthfulness Satya is about living in a truthful and authentic way. Seeking the truth, being able to speak our truth, with compassion and being realistic about what is right for us at a particular time. It also comes with a responsibility to consider when it might be better to keep silent, and when it might be better to spare others the consequences of knowing the truth if it is not in their best interest, or might be hurtful. Satya encourages us to speak what is true and to speak what is pleasant. iii) Asteya or Non-Stealing Asteya rules that we should not take or steal that which is not ours. This might be a physical object that belongs to another. Or it can also be not divulging confidential information that has been entrusted to us. It could also be not stealing another person’s idea. Being careful and respectful of other people’s time, not overloading them with tasks or burdens, being punctual and considerate in what we ask of others is also a form of Non-Stealing. iv) Brahmacharya or Non-Lust Traditionally associated with celibacy and abstinence, in today’s world, Brahmacharya can be applied as self-control and avoiding lusting after people and things we don’t really need. Avoiding excess, for a more moderate approach that channels our energy where it is best placed to serve us, instead of expending it without control, without purpose and without benefit. v) Aparigraha or Non-Possessiveness and Non-Hoarding Aparigraha directs us away from greed and hoarding things that we don’t need. It encourages us to treat what we have properly and discourages us from taking advantage of others. It reminds us to treat others properly, and to avoid unnecessary attachment to things that might not serve us. 2) The Niyamas - How we Treat Ourselves The Niyamas are about our personal observances, what we do do, and how we treat ourselves. While the Yamas are the “No’s”, the Niyamas are the “Yes’s”. i) Sauca or Cleanliness Sauca is about cleanliness and purity, both inside and out. In its most obvious form, it promotes self-care, keeping ourselves and the spaces around us neat and tidy. However, it also refers to keeping our minds and thoughts clean and pure. Through the holistic practice of Pranayama, Asana and Kriya, we can also help cleanse and detoxify our bodies. ii) Santosha or Contentment Santosha encourages us to seek contentment in everything around us, what we have, what we do, what we experience. It recognises the mind body connection and the impact that our emotions have on our physiology, making us much better equipped to sail through life, when we have a positive outlook. Adopting a cheerful attitude, or looking on the bright side, even when things are tough, will help us address and better prepare us to cope with life’s challenges when they come our way. iii) Tapas or Austerity Tapas is about looking after the body, observing what it needs and avoiding over-indulgences. Asana practice will also contribute to this wellbeing, eating in moderation and good habits. Tapas comes from the Sanskrit word “to burn” and can be associated with the fire within us. Kindled with care, it can fire up the body productively through the practice of Asana, or burn up unwanted tendencies and urges. iv) Svadhyaya or Study of Sacred Texts and Oneself Svadhyaya is studying the sacred texts, which in the case of yoga students might include the Bhavagad Gita, Patanjali’s Yoga Sutras and the Yoga Pradipika as starting point. It’s also about observing and getting to know oneself. By just being still and taking moments to notice what we are experiencing or feeling, in a kind and non-judgemental way, we can learn about our true essence, and with it work towards finding a connection to our personal higher self. v) Ishvarapranidhana or Being Aware of the Divine Ishvarapranidhana is taking time to observe one’s divinity and connect to a higher self. This can be a very personal divinity, depending on which God we observe and personal spiritual beliefs. Whether it’s a higher body, or something within us, or around us within the universe, attuning ourselves to a powerful force for guidance and connection can help us feel at one with life and provide direction. Ishvarapranidhana encourages us to let go of distractions and connect with our true self.
3) The Asana - The Physical Practice of Postures Through the physical practice of Asana, the yogi can nurture and take care of their physical wellbeing. Sequences of physical postures can help keep the body healthy and in good shape, combined with Pranayama or breathing practices that encourage nourishing Prana life force to energise or calm us through our breathing techniques. Ancient traditions believed that the body was a vehicle that housed our soul, hence taking care of this body becomes an important part of the individual’s spiritual journey. 4) Pranayama - The Control of the Breath Pranayama is learning the control of the breath and using this to help focus and calm the mind, allowing what Patanjali calls "the restraint of the modifications of the mindstuff." It was believed that breathing in Prana, or life force, helps rejuvenate the body and mind, cleansing, energising and vitalising the system. Pranayama, combined with Asana, is believed to be a great purifier. There are a number of different breathing techniques to learn and Pranayama breathing is every part just as much yoga as the physical postures themselves. Controlling our breath can help change our emotional and physical state, in both a calming or energising way. 5) Pratyahara - Withdrawal of the Senses
Pratyahara is the practice of withdrawing the senses and going inwards. By shutting our eyes, and focussing on the breath, we are deprived of visual sensory distractions, which allows us to concentrate on and become comfortable and familiar with our inner self. We might notice other sensory stimuli, such as sounds, smells and touch, however, when practising Pratyahara we can observe them in a non-judgemental way, without exploring or analysing them. The Humming Bee Breath Technique, Bhramari Pranayama, involves shutting off our ears, whilst we hum, so that we do not hear our voice as an external stimulus, but experience its resonance from within. Whilst practising Pratyahara, with closed eyes, some will focus their attention on the Third-Eye area in the centre of the forehead above the two eyebrows. And should the mind be distracted by thoughts, bringing the focus back to the breath will help stop us getting caught up in them.
6) Dharana - Focused Concentration
The sixth limb, Dharana, is the application of focused concentration, training the mind to maintain focus on a particular object, mantra, image, sound, affirmation or concept, directing all our energy and effort into that single item, as we learn to slow down the thinking process. The practice of Tratakar involves gazing intently upon a simple object such as a candle or flower, or concentrating on the breath. The practice of Anapanasati is watching the breath coming in and out, our breath being one of the most accessible things that we have to focus on. Dharana is something that can be applied at any time of day and even a minute will help calm the mind, especially at times when our “Monkey Mind”, that roams all over the place, shows up.
When we hold our eyes, or Drishti, steady, the mind stays steady, because where our eyes go, our mind goes. Focussing the eyes on a picture of something calming, or any Tratakar practice will help quieten the mind, as our energies are concentrated into focusing on that image. Should the mind wander, and thoughts creep in, we can remind ourselves that “Right now, I’m doing my yoga practice. I’ll come back to that later.” When the eyes are shut, focussing attention on the Third-Eye in the centre of the forehead provides an anchor.
Brahmacharya is controlling where we direct our energy, Pratyhara is drawing the energy inwards, while Dharana is focusing on where we direct that energy.
7) Dhyana - Meditation The seventh limb is Dhyana, or Meditation, through which we achieve a state of a clear mind, combined with alertness. The sixth, seventh and eighth Astanga limbs become more abstract and progressively lead on from the previous limb. The state of meditation is usually entered, following a period of single-pointed concentration, seated in a comfortable, upright position that maintains alertness. This allows us to reach inwards and find moments of stillness and calmness, in order to still thoughts that might cloud our ability to align with our inner true self.
If you liken the mind to a surface of a pond, the thousands of thoughts we have each day can cause the surface of the pond to become choppy waters, so that we can no longer see down below to the bottom. Using tools to anchor, and concentrate, such as focusing on the breath or using a mantra, using visualisation, or focusing on the heart centre, little by little, these thoughts can slow down, allowing more space between them. So, the surface of the pond becomes still, until it reaches the point where the thoughts have enough space between them allowing us to rest the mind in the pause between those moments. A thought or distraction might arrive in those moments, but through meditation, we can allow it to open up and dissolve back to stillness until we can let go of that anchor and just be. This practice helps allow us to access our inner true self, or “Atman”. As our mind becomes still, we can look towards the levels underneath, towards our wisdom and inner resources, perhaps accessing answers from within. When the mind is busy, it blocks us from that place, and when the mind is still, we get access to deeper levels and an awareness of being without thought, sitting in a space of stillness.
“Meditation is not what you think, for it is beyond thinking,” said Swami Rama. “It is not your thoughts that disturbs you, but your reaction to them.”
8) Samadhi - The State of Bliss or Super-Consciousness The eighth and final limb is Samadhi. Samadhi is a state of complete bliss, or even Enlightenment, when we can experience our personal Divinity and have access to our inner wisdom. Samadhi is reached through the culmination of observing the previous seven limbs methodically. It is not something that can be tangibly reached as a stand alone entity, and requires the progression through each of the preceding limbs in order to attain this sense of peace, oneness and even transcendence. For those pursuing a yogic path, Samadhi provides the ultimate goal, bringing together the fruits of the Astanga Eight Limbs of Yoga.
