8 limbs of yoga
In a previous article, we explored the concept of Yoga Sutras and touched upon the "8 Limbs of Yoga" mentioned within them. The term "Ashtanga" or "8 limbs" in Sanskrit defines the eight steps towards self-improvement. These steps serve as practical guidance for a deeper understanding of oneself and teach us how to apply yogic principles in our daily lives. It is important to note that Ashtanga yoga, associated with Pattabhi Jois and commonly practiced in studios, shares the same name but differs from this theoretical framework.
So, where does this theory belong?
If you have an interest in yoga, you may have encountered various names and types of yoga, which can be somewhat confusing. Let's briefly explain the four main types of yoga: Karma, Bhakti, Jnana, and Raja. Each type follows a distinct approach to practice. Karma Yoga is a path towards liberation (moksha) through dedicated selfless work, without any expectation of rewards. Bhakti Yoga, often referred to as the yoga of love, is a path of devotion that encompasses surrender to a higher entity, regardless of specific deities. Jnana Yoga, known as the path of knowledge, leads to understanding the true nature of reality through meditation, self-inquiry, and contemplation. Lastly, Raja Yoga, which many of us are familiar with, focuses on the study of the mind. It teaches us to be aware of the habitual tendencies of the human body, helping us overcome negative thoughts and self-imposed limitations. Patanjali's Yoga Sutras describe the methods of Raja Yoga, which further branch out into styles such as Hatha, Vinyasa, Ashtanga, and more.
8 Limbs of Yoga:
1. YAMA – Restraints, moral disciplines or moral vows
2. NIYAMA – Positive duties or observances
3. ASANA – Posture
4. PRANAYAMA – Breathing Techniques
5. PRATYAHARA – Sense withdrawal
6. DHARANA – Focused Concentration
7. DHYANA – Meditative Absorption
8. SAMADHI – Bliss or Enlightenment
In the West, where yoga is primarily practiced on a physical level, many individuals attend yoga classes solely for the workout, often neglecting the deeper aspects of yoga such as meditation, mindfulness, and philosophical exploration. Some may claim they are "not flexible enough" or seek a faster-paced practice. However, it's important to recognize that physical exercises are just a small component of yoga, and many experienced yogis do not focus solely on poses and flows. So why do we attend yoga classes and engage in physical exercises with minimal emphasis on other aspects?
The reason for that is that our lifestyles are very different from traditional Indian beliefs. Making radical life changes to achieve self-improvement may be challenging for many of us.
The eight limbs of yoga begin with Yamas and Niyamas, which introduce transformative changes in one's life, positively impacting our overall well-being.
Yamas are:
Ahimsā – not harming
Satya – honesty
Asteya – not stealing
Bramacharya – wise use of energy
Aparigrahā – non-possessiveness
Niyamas are:
Saucha – purity, cleanliness
Santosha – contentment, gratitude
Tapas – discipline
Svādhyāya – self-reflection
Īsvara Pranidhāna – devotion
Undoubtedly, some of these principles present considerable challenges, such as discipline, self-reflection, and non-possessiveness. While striving to live morally and honestly, it may be overwhelming to fully embody these ideals all at once. Instead, we should aim to incorporate them into our lives gradually, constantly improving ourselves through contemplation, as they lead us to deeper understanding.
The third limb, Asana, refers to posture. When we see a yogi meditating, they are usually in a seated pose. Advanced meditation can last for hours, requiring a strong and still body. Without proper training, sitting in meditation can cause discomfort or pain in the knees, back, or neck within a few minutes, hindering our ability to reach higher states of mind. Hence, our physical practice prepares us for the subsequent steps of the eight limbs. Some suggest starting the yoga journey with Asana, as it offers an accessible entry point. However, it's crucial to remember that the ultimate goal is not a perfect summer body or extraordinary flexibility—these are merely by-products for some individuals. We practice asanas to cultivate stillness, relaxation, and body control, enabling focused exploration of the mind.
The fourth limb, Pranayama, refers to breathing techniques. While commonly associated with breathing exercises, Prana encompasses the life force flowing within us. It is often said that the length of one's life is determined not by age but by the number of breaths taken. For beginners, shallow and uncontrolled breathing can hinder focus and stillness of the mind. Learning to control our breath can help regulate the nervous system. For instance, when holding a challenging pose like "Warrior II," the body may send signals to the brain, signaling discomfort and fatigue. By consciously breathing slowly, we send a message through our nervous system that all is well, thus calming ourselves during moments of physical and mental strain. However, mastery of slow and controlled breathing requires practice and patience. It's important to allow time for the body and breath to adjust and expand gradually. Remember, progress takes time, and the rewards will manifest in a calmer and more composed state of being.
The fifth limb, Pratyahara, involves sense withdrawal. It does not imply losing the ability to hear or see but rather redirecting our focus inward. We are constantly bombarded by external stimuli that distract our senses—music, scenic views, aromas, and tactile sensations through mats or clothing. However, the essence of practice lies within oneself. By accepting and letting go of these external factors, we can progressively narrow our focus on individual senses. We observe each sense attentively and then release those observations during deep, mindful breathing. As we continue, we gradually detach ourselves from external stimuli, delving deeper into self-discovery. This exercise serves as valuable preparation for our yoga practice.
The sixth limb, Dharana, refers to focused concentration. Once prana flows through our bodies, and we free ourselves from sensory distractions, it is time to direct our minds toward a singular point or object. We can practice Dharana through candle gazing (tratak) or choosing an object, image, or feeling to focus on. The chosen focal point should consume our entire attention, preventing the mind from wandering.
Dhyana, the seventh limb, represents meditative absorption. It signifies detachment from thoughts and the external world. Dhyana is not an active practice during a typical yoga class; rather, it is a state of mind that emerges after mastering the preceding techniques. It is not something we declare in a specific moment; instead, it arises naturally as a result of consistent practice and a liberated mind.
Samadhi, the final step of Patanjali's eight limbs of yoga, can be understood as a state of realization. It is not about levitating in blissful ecstasy or eternal happiness. Instead, Samadhi entails perceiving life as it truly is, detached from personal preferences, judgments, and opinions. It represents an objective view of the world and our existence, transcending the limitations of the ego. Attaining Samadhi requires complete selflessness, a level of experience that eludes most individuals throughout their lives. Merely studying theories about Samadhi does not bring us closer to experiencing it firsthand.
These eight limbs of yoga offer a transformative path to self-improvement. Remember to approach your practice with love and self-acceptance. You need not uproot your entire life, abandon your loved ones, or relocate to a Hindu temple to practice yoga. Instead, cultivate awareness and practice to the extent that aligns with your current life circumstances, giving yourself the time and space you need to progress.
