The Eight limbs of Yoga; more than making beautiful shapes with our beautiful bodies
I have totally fell in love with the phrase “making beautiful shapes with our beautiful bodies”. All credit goes to my beautiful yoga teacher Charlotte Esme, who made up the phrase and continually makes soo many people feel beautiful in their bodies.
The next few blogs will focus on different things I wish I knew before I started yoga. I didn’t know where to start learning some of these things and I was too nervous to ask in a yoga class- sometimes it can feel like everyone knows everything but you…
I think these blogs can help you no matter your background or interest in yoga. I really believe the principles of yoga can enhance all our lives in many ways.
What is Yoga?
Yoga is derived from the Sanskrit** root word “yuj” which means “to connect” and “to unite”. The practice aims to unify the mind, body and spirit, and untimatley find peace. This is interpreted in many different ways. For example, connecting our breath with movement in our physical practice. I also like to think of unifying our values and beliefs with our behaviours. For example, considering if your daily actions reflect and connect with your core values?
**Side note~ Sanskrit is an ancient Indian language that many Hindu scriptures and classical Indian poems are written. Many yoga teachers use the Sanskrit to que poses. The Sanskrit words can be much easier to understand if we break the pose down. For example, head to knee pose; Janu Sirasana, janu = knee sira = head asana= pose. Now, I find I want to learn the Sanskrit as a respect to uphold the yogic tradition.
Every day I discover more about the all-encompassing philosophy and practice that is yoga. I think I could spend my whole life studying the history and traditions and still only uncover a tiny part.
The foundations of Yoga
Yoga is often associated with the physical postures of asanas. Amazingly, the physical practice is just one of Eight Limbs of Yoga.
It is thought that Patanjali, an “Indian sage” compiled the Yoga Sutras in the 4th or 5th century. The Yoga Sutras is seen as a guidebook made up of 195 ‘words of wisdom’ that lay the foundation to yoga philosophy. The Sutras follow an “eight-fold path” known as the eight limbs of yoga. Each limb acts as a guide on how to maintain a meaningful and purposeful life.
Yamas – Our code of ethics and morals
Niyama – relate to our attitudes and behaviour
Asana - ‘Asana’ is the physical practice of yoga
Pranayama - Controlled breath
Pratyahara - Withdrawal of the senses
Dharana - Single-pointed concentration
Dhyana - Meditation
Samadhi – Liberation
There are many schools of yoga; Hatha, Iyengar, Ashtanga, Vinyasa. There are distinct differences between the practices, however, their foundations are rooted in the 8 limbs.
I wanted to share my interpretation here, I think having a breakdown of the principles can make them easier to understand and practice. We learned about the Yamas and Niyamas in depth in our yoga teacher training. I loved learning about them but some of the language was pretty confusing. Thankfully our teacher broke them down and gave us a great examples to help us understand them.
Some of the principles may sounds obvious, but maybe ask yourself, do I live my life by this principle every day? Can I do better?
*All of the “explanations” are based on my subjective interpretation*
I won’t explain each principle in full because I might never stop writing… I will just give you a wee snippet- there is so many amazing books and resources that talk about them in more depth.
First limb: The Yamas (Restraints) 5 guidelines or values to live your life by “codes of conduct”
1. Ahimsa (non-violence and non-harming); this is one of the easiest principles to understand. But, often hard to practice. It means that all living beings are entitled to kindness and non-violence; including animals, criminals and often overlooked, ourselves. Treating yourself with compassion and kindness, removing the negative self-talk and self-sabotaging behaviors.
Practicing ahimsa towards myself is something I am for sure working on.
2. Asteya (Non-stealing); Patanjali describe Asteya as the act of stealing material property of other individuals. However, there is so many ways we interpret the act stealing.
" It’s about respecting ourself, others, and the world so that we strive for our existence to contribute rather than consume."
We can practice Astesya in many different ways; being on time (and thus not stealing others time); stopping negative self-talk, recycling, replanting, giving back to the earth.
This quote describes Asyeta of beautifully...
"If you love a flower, don’t pick it up. Because if you pick it up it dies and it ceases to be what you love. So if you love a flower, let it be. Love is not about possession. Love is about appreciation."– Osho
3. Aparigraha (Non-Coveting); letting go of envy, jealousy and greed. Not attaching to any of these sensations, being aware that we might feel jealous sometimes, but not attaching ourselves to the sensation of jealousy. Aparigraha takes practice, especially in this social media comparison world.
I try to notice when I feel envious and consider the reasons behind it. For example, I am forever envious of Vilius’s calming, compartmentalising approach to life- I sometimes wish my brain gave me a break from worry and negative self-talk. I think I tend to feel envious when I’m in a negative brain space, maybe I feel like I am not doing my best or I’m having a bad day. We can use these sensations to motivate us to grow and improve. But also, we have to recognise that we are all at different stages of our journey- longing for something that someone else has does not bring us any closer to realising that we are enough.
4. Brahmacharay (celibacy); this originally meant refraining from sexual activity as it was thought to impact our “vital energy”, chi or prana- taking energy away from spiritual and mental development. To fit the modern world, yogis tend to explain and understand Brahmacharay as refraining from or restricting overindulging behaviors. For example, overindulging in bad foods or spending too much time on social media.
How we channel our energy, what we put our energy into, can impact everything in our life. Try breaking away from social media for a day and reflect on how you feel.
5. Satya (Truthfulness); being fully honest with yourself and with those around you. Are you objectively and honestly analyzing your actions. Are you living your truth? These questions can help you with the practice of Satya.
Second Limb: The Nyamas (Observances); practices we can use to improve ourselves
1. Saucha (Purification). Purifying or clearing the body and the mind. This can manifest in your life in different ways. Clearing out your house, clearing old clothes, deleting emails!?- wow that one was liberating for me, clearing your mind of negative input- maybe watch the news less.
2. Santosa (Contentment); being content with what is, we hear this idea all the time but is one of the hardest principles to embody. Human beings are constantly striving to develop, evolve and improve. We can sometimes run through life trying to achieve the end goal. I will be happy when I have more money, less body weight, a bigger house, a beautiful partner. This can give us a sense of dissatisfaction with what we have in this moment. Santosa is the acceptance of what is, even if it isn’t exactly how you want it to be. Be content in knowing that you are trying your best with what you have and really, in this moment you have everything you need.
3. Svadhyaya (Study); This is one of my favorites. Self-study and study of the world’s knowledge. Both can practice can completely change our lives. Knowledge is powerful. Studying ourselves; reflection on our thoughts and actions, considering what our true strengths and areas of improvement lie. Studying the worlds knowledge; becoming a student of the world and allowing learning across all aspects of your life to be life-long.
4. Tapas (Asceticism); “Tapas translates to heat, so it is often interpreted as encouraging practices that stoke our inner fire” I read this definition and thought I couldn’t write it any better. Tapas, burning or clearance through self-discipline; this may be committing to a daily physical yoga practice, mediating, eating a good diet or incorporating fasting. Behaviors that require self-control can be described as Tapas.
5. Ishvara Pranidhana (Dedication to the divine); This the most challenging Niyama for many to adhere to. It creates a hierarchy rather than a oneness with all. In our lives, we can think about it as a connection with “something bigger” than the I or the self.
Third Limb: Asana (Posture); by far the most well known of the 8 limbs. I remember a few years ago feeling really surprised and intrigued to learn that the physical practice (Hatha, Vinyasa, Bikkurim, Yin) only expresses a tiny part of what yoga really embodies. Asana is often the entry point for a life-long practice of all that is yoga.
Forth Limb: Pranayama (Breath Control); I am beginning to learn that observing and controlling our breath is one of the most underrated powerful things we can do. It can literally change your mood in an instant. Try it now, take 5 big beauuuuuutifully exaggerated breaths and notice how you feel.
On the train I sometimes do this simple breathing technique: inhaling for 1….2…3 and exhaling for 1..2…3….4….5.
We breath in life-force energy, the earth, the air we breathe, literally gives us life.
The ujjayi breath (ooh-JAH-yee) is often used in asana practices; uniting the breath with physical movement. To practice the ujjayi breath, imagine on your exhale you are steaming up a mirror or a window. Inhale through the nose, completely fill your lungs, constrict your throat and exhale a nice oooooooshing sound through the nose. At first it seems weird but trust me in time with practice it becomes totally liberating.
The last four limbs are slightly harder to apply to our everyday life. They focus more on preparation for mediation. We can still learn a lot from them.
Fifth Limb: Pratyahara (Withdrawal from senses); Pratyahara can be compared to “mindfulness”; we observe all sensory input; every smell, sight and sound without attachment- allowing the external to pass through like clouds in the sky- I love this analogy, just watch thoughts float by.
Sixth Limb: Dharana (Concentration); the first stage in the inner journey towards freedom from suffering. Pure focus without distraction. Yogis practice Dharana by placing their complete attention to a single point of focus.
How can we understand Dharana in our own life? How often do you give on thing your complete attention? Walking without earphones, replying to a message or email without music, podcasts or tv on in the background? How often do you fully listen to what a person is saying without thinking about your response? Some of the questions we can ask ourselves when we are trying to practice this limb.
Seventh Limb: Dhyana (Meditation); Dhyana means being aware without focus. The mind is completely still. This takes years to master, however, the transformation is within the constant practice and journey of meditation.
My journey of meditation has evolved and changed over time. When I lived in Orkney, meditation seemed easy. The stillness of the mind often reflects they story of your life at that moment. When I lived in Orkney, I felt at peace most of the time. Now, back in the busy world, slowing my crazy mind is much harder. I often meditate after my yoga practice- I feel like my mind can slow down after the physical practice. I also use a wee mediation app called Stop, Breathe, Think, every day on the train home from work- 5 minutes can reallllllly allow you to reset and recharge.
Eighth Limb: Samadhi (Pure contemplation); When Dhyana is achieved, the yogi enters
Samadhi- “the merge of the object of meditation”. Samadhi has been interpreted in many ways, but often includes phrases like union with the divine; union with our true Self or Enlightenment. Where everything we do, think and experience is in complete alignment with who we truly are.
“What is so beautiful about the eight limbs of yoga is that it doesn’t look to transform a person into something they are not. Instead this process is meant to strip away untruths and help every person get in touch with their true inner nature and connect with source energy. This is thought to be a state of total health and is accessible to anyone.”
Next time; Chanting ooooooOOOOm, why do we do it, what does it mean and how can we all start this daunting, yet empowering practice?
“I always dreamed of joining in on chanting- but never had the confidence, or the explanation to why we do it. Now, a few years on, I have fell in love with chanting om, I feel like it is a powerful and empowering practice that we should do more of.”
The third blog will focus on Sun/Moon Salutations. I want to break down each sequence and explain why sun/moon sals are practiced. I struggled to understand and practice correctly in classes for a good few years.
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