Ashtanga or the Eight Limbs of Yoga
Photo by Alexander Milo on Unsplash
An ancient prescription for living a moral and purposeful life
Yoga is more than asana, or the postures we practice on the mat.
Ashtanga yoga or the eight limbs or stages of yoga are defined in the Yoga Sutras of Patanjali, Sutra 2:29, and include yamas (abstinences), niyamas (observances), asana (postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and samadhi (integration).
Patanjali says that by practicing the limbs of Yoga, impurities diminish and there dawns the light of wisdom. Each of the eight limbs is equal to the others, and all the limbs are necessary.
So if you only practice asana, you are leaving behind seven aspects of Yoga.
Now, let’s dive deeper.
Yamas and Niyamas
In her book The Yamas and Niyamas, Barbara Adele says that the ten guidelines in the first two limbs of Ashtanga are both a vision of the possibilities of human existence and practical guidance to make skillful choices in our daily lives.
Patanjali states that the yamas and niyamas are universal, and who you are does not matter, nor does where you came from. They apply equally to everyone.
I’ll cover the yamas and niyamas individually in future ‘New Year, Now Yoga’ posts. For now, I’ll list them below.
Yamas
Translated as moral disciplines, abstinences, or restraints, the yamas guide how we interact with the world and ourselves.
There are five yamas:
Ahimsa — non-harming or non-violence
Satya — truthfulness
Asteya — non-stealing or non-coveting
Brahmachaya — nonexcess, abstinence, or the “right use of energy”
Apraigraha — non-possessiveness or non-greed
Niyamas
Translated as positive duties or observances, the niyamas guide how we live healthily and lead a spiritual existence.
There are five niyamas:
Saucha — cleanliness or purity/purification
Santosha — contentment
Tapas — self-discipline or determination
Svadhyaya — self-study
Isvara Pranidhana — surrender (to divinity or a higher being/power)
Further reading:
The Yamas and Niyamas by Deborah Adele
Asana
Now that you have the key tenets of Yoga, you can bring them to your mat for an asana practice. Asana translated simply means seat or posture. Sitting on your mat, legs crossed, spine straight, with the crown of the head to the sky, is practicing asana. No downward dogs, warriors, or headstands are required.
What is the goal of asana?
According to Patanjali, one of the goals of asana is sthira and suka, or steadiness and comfort. We need sthira and suka so we can sit in sukasana (or easy seat) and practice the next five limbs. Another goal is stillness, not only in the body but also in the mind.
The goal of asana is to prepare for pranayama (control of the breath), dhyana (meditation), and ultimately be able to experience samadhi (integration).
Different asanas and asana practices will be covered in depth over the year with reminders that the goal of asana is not abs or standing on your head, but bringing the yamas and niyamas to the mat, mastering postures, and preparing for the next five limbs.
Yes, that’s right. Mastering postures. Traditionally, yoga poses were repeated and held until they were mastered. Today, vinyasa practices or “flow” classes are common, where we move from one pose to another in succession and usually rather quickly. We do not tend to “sit” in Warrior II for five minutes, but to enter the pose and then quickly exit the pose.
The next time you practice yoga asana, consider what it would be like to “sit” in the pose and feel the sensations that come up both physically and mentally, maybe even emotionally. Can you hold postures for one, three, or even five minutes? Certain poses, as we will see in the practice of yin and restorative yoga are meant to be held for ten, fifteen, or upwards of twenty minutes.
Sukasana or easy seat is one of these poses, as we discuss pranayama, pratyahara, dharana, dhyana, and samadhi, contemplate sitting for each of these, on the floor, maybe on a cushion or block, with the legs crossed, or sitting on your heels, with the spine long . . . for upwards of twenty minutes. Try it! Sukasana, and the ability to sit still for long periods, is an asana that takes a lot of practice. And the other postures help you prepare for this challenge.
Further reading:
Yogasana: Encyclopedia of Yoga Poses by Yogrishi Ph.D. Vishvketu
Yoga Journal has a pose library that explains the poses and includes how tos
Pranayama
Prana is the first, and/or most important (unit of energy). It is our life force. Yama, as we know, means restraint. Together, pranayama translates to breath retention or suspension. Or control of our life force energy.
Breath is the first, and most important unit of energy.
The practice of pranayama is all about focusing on and controlling the breath.
There is nothing more universal than the breath. If you’re alive, you are breathing.
To begin a pranayama practice is simple, sit or lie down. Bring the attention to the navel centre. Place a hand here. When you inhale, bring the breath into the abdomen, belly rises. When you exhale, naturally, your belly draws inwards. Abdominal breathing is a foundational pranayama practice, and with few and rare exceptions, it is available to all of us.
The vastness of pranayama, as is the theme of today’s post, will be covered in a couple of different “New Year, Now Yoga” posts, which will also explore different pranayama practices and the benefits of pranayama.
What is the goal of pranayama?
Preparing the mind and body for the next four limbs of Yoga. And, of course, stilling the mind.
Further reading:
Light on Pranayama by B. K. S. Iyengar
Pratyahara
Withdrawal of the senses, or pratyahara, is the fifth limb. It’s all about going inwards and entails withdrawing all the senses – sight, sound, hearing, touch, and taste.
It’s not about shutting them off. It’s about recognizing and not reacting. Acknowledging and keeping the focus inwards.
Pratyahara is critical for the next limb Dharana.
Dharana
Concentration, or dharana, is the sixth limb. Dha means holding or maintaining, and ana means other or something else. The goal is to focus on one thing, which prepares us for meditation.
All the attention could be on the breath. Maybe it’s on a candle or object in front of you. You could focus on a sound or smell.
Mantra can help practice concentration.
The goal is for dharana to become effortless. Instead of taking minutes to come to a single point of focus, take seconds.
Dhyana
The yamas and niyamas, asana, pranayama, pratyahara, and dharana have all prepared us for the second last limb, dhyana or meditation.
Some consider all four of the final limbs to be meditation, where pratyahara and dharana are meditation techniques and samadhi is the end state. It is easy to go from one state, like pratyahara to another, like dhyana, and back again.
Dhyana is a deep state of concentration where the mind reaches one-pointedness. Concentration is effortless. The mind is still.
Curious about meditation? There are many resources for guided meditation, like Headspace, Calm, or Insight Timer, and there is also interesting scientific research to back the benefits of having a routine mindfulness/meditation practice.
And as my teacher would say, you don’t need a special cushion or fancy stool, you can meditate anywhere and everywhere, and at any time.
Samadhi
We have made it to the last limb. And probably the most difficult limb to explain.
Samadhi is union or integration. With what, you may ask. Some would say union or integration with the divine or the universe. Some would say with our true selves or bliss. The list of what you achieve by reaching samadhi goes on and on. Spiritual liberation, the universal truth, holiness . . .
Samadhi is achieved through meditation.
Now, reaching samadhi does not mean you are “done” Yoga.
Yoga is a daily practice, a lifestyle.
Experiencing samadhi is great! Congratulations!
Now we return to the beginning . . .
