The 8 Limbs of yoga are a classification system in Ashtanga Yoga that were written by Patanjali when he composed his ever-famous Yoga Sutras in approximately 400 CE. They were designed to help the yoga practitioner lead a happier life and move their focus from outward objects and events to inward well-being and enlightenment. The yoga sutras are broken down into 8 groups of practice or “limbs”. These limbs are the yamas, niyamas, asana, pranayama, pratyahara, dharana, dhyana and samadhi. In this article, I will discuss the first four limbs only and in a future blog will discuss the final four limbs in more detail.
In our Western society, when we think of yoga, we tend to think most often of exercise paired with breath. Exercise is the 3rd limb of yoga, and is the asana limb. Breath is the 4th limb of yoga, and is the pranayama limb. These are two very critical yoga practices, as the word yoga literally means “to yoke or unite” in Sanskrit. Breath linked to movement is the foundation for vinyasa “flow” style yoga classes, and are two of the most widely recognized and practiced limbs of yoga from the Yoga Sutras of Patanjali. However, beyond breath and movement, there is much value in the other 6 limbs of yoga as outlined in the Yoga Sutras, making all eight limbs worthy of deeper study.
The yamas and the niyamas are actually codes of ethics put forth by Patanjali to help us interact with others and improve ourselves which constitute the first two limbs of yoga. The yamas are really five rules for proper behavior that include the concepts of nonviolence, honesty, non-stealing, moderation in all actions, and generosity. In Sanskrit, these concepts are ahimsa, satya, asteya, brahmacharya, and aparigraha. Ahimsa means nonviolence, causing no harm to ourselves or to others and displaying compassion for all living creatures. Satya means honesty, and Pantanjali teaches us to be honest in thought, word and deed, with others and with ourselves. Asteya means non-stealing, and includes everything from material goods to stealing another’s ideas or wasting another’s time. Brahmacharya means self-restraint or moderation, meaning we should not become addicted to, or over-indulge in, any behavior, object or activity for our own well-being. Aparigraha means non-possessiveness or non-greediness, stressing the importance of generosity. These are all wonderful traits in a person, and are universally accepted for their value to society.
The niyamas can be thought of as an ethical to-do list of five virtuous habits for ourselves. These habits include purity, contentment, self-discipline, self-study and self-surrender. These habits are saucha, santosa, tapas, svadhyaya and isvarapranidhana in Sanskrit. Eating healthy, whole foods, exercising to perspire out impurities, and having a clean environment to maintain a clear mind are all well accepted health behaviors and are the intent of the first niyama, saucha. Seeking happiness from within by feeling gratitude for our life circumstances versus searching for external objects or events to make us happy is easier said than done for many but can be a game changer for most of us. When our thoughts change, so do our lives. Contentment is the essence of the second niyama, santosa. Tapas literally means “to burn” in Sanskrit and is the concept that pain and suffering leads us to growth and positive outcomes. Self-discipline, or grit, can help us stay the course even when the going gets tough. This is the intent of the 3rd niyama, tapas. Self-exploration helps us understand our own spirituality and this self-awareness can help us get closer to our spiritual true selves and to the divine which is the focus of the 4th niyama, svadhyaya. The final niyama or Yogi to-do list item is all about letting go, and is called isvarapranidhana. It is in self-surrender to a higher power that we can gain freedom and peace, knowing complete love through God’s grace. When we learn to trust that goodness will find us, we will be led to a path that will bring us joy and happiness. These habits are profound, and as relevant to modern society as they were to Patanjali and his compatriots over 1600 years ago.
As for Asana and Pranayama, there are literally thousands of books written on these subjects. The physical poses we perform in yoga class, or the asanas, strengthen our bodies and mind. Yoga teaches us that we can do hard things which we can carry over into our daily lives. Knowing that we are strong and capable influences the way we lead our lives, both on and off the mat. Breathing through challenges is one of the most powerful tools of yoga, and is one of the most applicable techniques we learn on our mats, as we are called to respond to stressors in our lives on a daily basis.
Deep breathing before reacting to a challenging situation can make the difference between a positive or negative outcome and is another lesson the Yogi learns on their mat during a vinyasa practice, while linking their breath to their movement. Patanjali stresses the importance of breath control to conserve our prana or vital energy. Breathing exercises have been shown to make us happier and healthier as the parasympathetic nervous system stimulation from breathing techniques causes the release of “feel good hormones” or D.O.S.E. (dopamine, oxytocin, serotonin and endorphins) that increase our energy levels, reduce anxiety and depression, and indeed positively influence our life force and vitality as Patanjali suggested so long ago.
There are many different breath control techniques that are utilized in yoga and meditation. One technique that has been heavily researched and validated as an effective means of improving overall well-being and health is Sudarshan Kriya. In this breathing exercise, the practitioner alternates between slow and calm breathing and fast and energetic breathing to stimulate the Vagus nerve and the parasympathetic nervous system to release the D.O.S.E. hormones that makes the Yogi feel so good after practice. If you are interested in learning more about pranayama techniques, there are many wonderful internet resources. However, I would sincerely suggest taking a yoga teacher training course to deepen your own practice, and to learn more about pranayama, even if you never aspire to lead a group yoga class.
If you are interested in learning more about the 8 Limbs of Yoga, there is a wonderful translation of the Yoga Sutras of Patanjali, written by Sri Swami Satchidananda to help the Western mind absorb the power of Patanjali’s message. It is one of those books that every time you read it, you hear or learn something different. I highly recommend giving it a read. In the meantime, think about the code of ethics described above, practice yoga asanas, and engage in pranayama and mindful breathing. Following these first four limbs of yoga will create positive change in your life and prepare you for the more inward facing practices of the final four limbs of yoga, which I look forward to describing to you in another article. Thank you for your interest. Namaste.
Carrie Burger, DPT, is a physical therapist, certified yoga instructor, aquatic exercise instructor and a mindfulness meditation instructor. She enjoys working with people to relieve pain through movement and mindfulness practices. She is the proprietor of Carried Away Physical Therapy and Yoga, in Schwenksville, PA. Follow Carrie at xxxxxxxxxx
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