The 8 Limbs of Yoga

The word yoga literally means to “yoke” or “unite.” It is a science of well-being designed to reduce suffering and support connection…to ourselves, others, and the world around us. Yoga is a gift from India. Many in the west are familiar with the third limb of yoga (asana) which focuses on physical postures or movements; however, the path of yoga includes seven other limbs that go far beyond physical postures. The full path of yoga is called ashtanga, which means “eight limbs” and they come from Patanjali’s Yoga Sutras (or threads of wisdom).

  1. Yamas (restraints)

The Yamas are often referred to as “restraints” and are ethical principles which include:

  • Ahimsa (non-harm or non-violence)

  • Satya (truth)

  • Asteya (non-stealing)

  • Brahmacharya (non-excess, moderation, or right use of energy)

  • Aparigraha (non-possessiveness or non-greed)

2. Niyamas (observances)

The Niyamas are often called “observances” and are ethical principles which include:

  • Saucha (cleanliness)

  • Santosha (contentment)

  • Tapas (heat or discipline)

  • Svadhyaya (self-study, self-inquiry, or contemplation)

  • Ishvara Pranidhana (surrender or letting be)

3. Asana (yoga postures)

Yoga Asana (often called yoga postures or poses) are what many people think of when they hear the word yoga. Yoga asana is for EVERYONE—you don’t need to be flexible or an athlete to practice asana! There are many different types of asana, and yoga postures should be selected or adjusted to support the body (rather than the body trying to fit into a shape or posture). Although asana is not an exercise program, it is designed to support connection to the body. Yoga asana can help reduce tension and increase mobility, stability, and strength. For many people, the type of asana they enjoy or find supportive changes over time (and can even vary day to day). The only instruction in Patanjali’s yoga sutras related to asana is that the posture should be steady and comfortable (sthira sukham asanam)…and the only posture referenced by the sutras is the seated meditation posture. Through asana we honor the needs of our body and we learn to find stillness.

4. Pranayama (breath practices)

Pranayama or breath practices can be translated as breath control, breath restraint, or breath liberation. There are may different types of breath practices, and like yoga asana, pranayama practices should be selected to support the individual. For some people just noticing the breath or witnessing the breath can create anxiety. For many, the exploration of breath is a journey. The koshas teach us that the breath sits between the layer of the mind and the body, so it has the power to support and influence both. It’s like a bridge in that way. Breath practices can be used to either calm or invigorate the body and mind. One of the best things about pranayama is that it can be practiced anywhere…for example, we might pause to take a few mindful breaths a red light.

5. Pratyahara (sense withdrawal)

Pratyahara or sense withdrawal is a practice of turning inward. Rather than sense withdrawal being a “turning off” of our senses, it is more about shifting our awareness from the outside world to inside ourselves. Pratyahara the first step in a seated meditation practice. When we sit down to meditate we might find a quiet place, close our eyes (or have a soft gaze with the eyes gently looking downward), and begin to connect with our breath (listening to the breath or feeling the breath as subtle sensations within the body). Life in the modern world is busy, and we are constantly taking a lot in through our senses…so many people benefit from simply giving the senses a break (especially giving the eyes a break from computers and phone screens).

6. Dharana (focused concentration)

Dharana is focused concentration (or one-pointed attention) and it is closely intertwined with pratyahara. When we practice seated meditation, we first begin to draw the senses inward and then we find an object of concentration or one-pointed awareness. There are many different places we might bring one-pointed attention...such as the breath, repetition of a mantra, sounds of nature, watching a candle, or focusing on sensations at an energy center (or chakra) within the body.

7. Dhyana (meditation)

Dhyana or meditation will naturally follow after pratyahara and dharana. As we practice (starting with pratyahara and then dharana), we will become absorbed in the practice…and eventually we find a gap of silence between our thoughts and that space is meditation (or dhyana). When we are meditating we won’t have the thought, “ok great now I’m meditating”. It’s a strange thing to understand at first...because it’s not a conscious awareness...dhyana is a state of being...not a practice of doing. Meditation provides many benefits. One of the greatest gifts of meditation is that a thread of silent space follows us into daily life outside of meditation…and that space can create a pregnant pause between stimulus and a mindful response.

8. Samadhi (bliss)

Samadhi can be translated to bliss, interconnectedness, or wholeness. As we journey through the eight limbs of yoga we naturally cultivate more peace in our lives, and we grow our connection to ourselves, to others, and to the world around us.