Yoga
Ashtanga Yoga, meaning "eight-limbed yoga," is a holistic spiritual path outlined by the sage Patanjali in the Yoga Sutras. It provides a systematic framework for self-discipline, inner peace, and self-realization...
The eight limbs serve as a step-by-step guide to lead a yogi from external moral conduct to internal purification and finally to profound states of meditation and liberation. These limbs are: Yama (moral restraints), Niyama (personal observances), Asana (physical postures), Pranayama (breath control), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption or enlightenment).
Once the code of conduct is established, the next stage is establishing a healthy body. Once a healthy body is established, the following stage is to cultivate a mind of moral sanctity that elevates a person from Manishi to Brahmarshi, passing through several stages (milestones) along the way.
Yama and Niyama help in gaining mastery over the code of conduct. Asana and Pranayama help achieve a healthy body. These are externally visible.
Pratyahara serves as a bridge, facilitating the transition from the external journey to the internal or inward journey. It is related to gaining control over the senses and sensory perceptions. The next three stages are internal and can only be experienced by the self — the person who is practicing.
External (Bahiranga)
Yama: The Five Restraints
Yama consists of five ethical guidelines that govern our interactions with others and the external world. These universal moral principles form the foundation of yoga practice.
Ahimsa (Non-violence)
The practice of non-violence in thought, word, and deed. Ahimsa encourages compassion and respect for all living beings and teaches us to avoid causing harm through our actions or intentions.
Satya (Truthfulness)
The commitment to speak and live in accordance with truth. Satya involves being honest with ourselves and others, and ensuring our words are both truthful and beneficial.
Asteya (Non-stealing)
The practice of not taking what is not freely given. Asteya extends beyond material possessions to include not taking others’ time, energy, or ideas without permission.
Brahmacharya (Right use of energy)
The wise use of vital energy, particularly sexual energy. Brahmacharya teaches moderation and the channeling of our life force toward spiritual growth.
Aparigraha (Non-possessiveness)
The practice of non-attachment and non-greed. Aparigraha encourages us to take only what we need, let go of excess, and recognize that true wealth comes from within.
Niyama: The Five Observances
Niyama consists of five personal observances that relate to our inner world and help cultivate self-discipline. These practices focus on our relationship with ourselves and our spiritual development.
Saucha (Cleanliness)
The practice of purity and cleanliness in both body and mind. Saucha involves keeping the physical body clean and healthy, as well as maintaining mental clarity by avoiding negative thoughts and emotions.
Santosha (Contentment)
The practice of contentment and acceptance of what is. Santosha teaches us to find peace and satisfaction with our current circumstances while still working toward positive change.
Tapas (Self-discipline)
The practice of discipline, austerity, and persistence in spiritual practice. Tapas involves the willingness to do what is necessary for transformation, even when it requires effort or discomfort.
Svadhyaya (Self-study)
The practice of self-reflection and study of spiritual texts. Svadhyaya encourages us to observe ourselves without judgment and to learn from sacred teachings to deepen our understanding.
Ishvara Pranidhana (Surrender)
The practice of surrender to a higher power or purpose. Ishvara Pranidhana teaches us to let go of ego and dedicate our actions to something greater than ourselves.
Asana: Yoga Postures
Asana refers to the physical postures practiced in yoga. Originally designed to prepare the body for meditation, asanas develop strength, flexibility, and balance while promoting physical health and mental clarity.
Standing Poses
Postures performed from a standing position that build strength, improve posture, and create a foundation for more advanced practice. Examples include Mountain Pose (Tadasana), Warrior Poses (Virabhadrasana), and Triangle Pose (Trikonasana).
Benefits:
Strengthen legs and core, improve balance and posture, increase stamina, and build a strong foundation for all yoga practices.
How to Practice:
Begin with feet hip-width apart, engage your core, and focus on grounding through all four corners of your feet. Maintain steady breathing throughout the pose.
Seated Poses
Postures performed from a seated position that improve flexibility in the hips and prepare the body for meditation. Examples include Easy Pose (Sukhasana), Lotus Pose (Padmasana), and Staff Pose (Dandasana).
Benefits:
Open hips, stretch hamstrings, improve spinal alignment, calm the nervous system, and prepare the body for meditation.
How to Practice:
Sit on a folded blanket to elevate the hips, keep the spine straight, and relax the shoulders down away from the ears.
Backbends
Postures that extend the spine backward, opening the chest and strengthening the back. Examples include Cobra Pose (Bhujangasana), Bow Pose (Dhanurasana), and Camel Pose (Ustrasana).
Benefits:
Improve posture, increase lung capacity, stimulate the nervous system, strengthen the back muscles, and counteract the effects of sitting.
How to Practice:
Always warm up before practicing backbends. Focus on lengthening the spine first, then bending. Keep the neck in line with the spine.
Inversions
Postures where the head is below the heart, reversing the effects of gravity on the body. Examples include Headstand (Sirsasana), Shoulder Stand (Sarvangasana), and Downward-Facing Dog (Adho Mukha Svanasana).
Benefits:
Improve circulation, stimulate the lymphatic system, relieve pressure on the legs and feet, calm the nervous system, and build upper body strength.
How to Practice:
Begin with gentler inversions like Legs-Up-The-Wall pose. Always protect your neck and use props when needed. Build strength gradually.
Important Note for Practitioners
Always listen to your body and practice within your limits. If you have any medical conditions or injuries, consult with a healthcare professional before beginning a yoga practice. For the best results, learn asanas under the guidance of a qualified yoga instructor who can provide personalized adjustments and modifications.
Pranayama: Breath Control
Pranayama is the fourth limb of yoga, focusing on conscious regulation of breath to control the flow of prana (life force energy) in the body. These breathing techniques enhance vitality, calm the mind, and prepare the practitioner for meditation.
Ujjayi (Victorious Breath)
A breathing technique that involves a slight constriction at the back of the throat, creating a soft, audible sound like ocean waves. Ujjayi breath builds internal heat, increases oxygenation, and helps maintain focus during yoga practice.
Nadi Shodhana (Alternate Nostril Breathing)
A balancing breath practice that alternates inhalation and exhalation between the left and right nostrils. This technique helps balance the left and right hemispheres of the brain, calm the nervous system, and purify the subtle energy channels.
Kapalabhati (Skull Shining Breath)
An energizing breathing technique involving forceful exhalations and passive inhalations. Kapalabhati cleanses the respiratory system, stimulates the abdominal organs, and increases mental alertness.
Bhramari (Bee Breath)
A calming breath practice that involves making a humming sound like a bee during exhalation. Bhramari relieves stress and anxiety, reduces blood pressure, and creates a soothing effect on the nervous system.
Bridge (Antaranga-Bahiranga)
Pratyahara: Withdrawal of the Senses
Pratyahara is the fifth limb of yoga, serving as the bridge between the external practices (yama, niyama, asana, pranayama) and the internal practices (dharana, dhyana, samadhi). It involves withdrawing attention from external stimuli and directing it inward.
The Gateway to Inner Experience
Pratyahara marks the transition from the outer world to the inner realm of consciousness. By temporarily disconnecting from sensory input, we can begin to observe the workings of our mind without constant distraction.
Techniques for Pratyahara
Pratyahara can be practiced through sensory deprivation (such as using an eye mask or earplugs during meditation), focused attention exercises that train the mind to ignore distractions, and yoga nidra (yogic sleep) which systematically withdraws awareness from the external world.
Benefits of Pratyahara
Regular practice of pratyahara helps reduce sensory overload, increases mental clarity, improves concentration, and prepares the mind for deeper meditation. It also helps us become less reactive to external triggers and more responsive to our inner wisdom.
Pratyahara in Daily Life
We can incorporate pratyahara into daily life by taking regular breaks from digital devices, practicing mindful eating without distractions, spending time in silence, and creating boundaries around sensory inputs that drain our energy.
Internal (Antaranga)
Dharana: Concentration
Dharana is the sixth limb of yoga, representing the practice of focused concentration. After withdrawing the senses through pratyahara, dharana involves fixing the attention on a single point, object, or thought to develop mental focus and stability.
The Nature of Concentration
Dharana involves training the mind to focus on one thing without wavering. This one-pointed attention is like a beam of light that illuminates its object with clarity and precision, rather than scattering its energy in multiple directions.
Objects of Concentration
Traditional objects for dharana practice include focusing on the breath, a mantra (sacred sound), a yantra (geometric design), the space between the eyebrows, the heart center, or a candle flame. The specific object is less important than the quality of sustained attention.
Developing Dharana
Dharana is developed gradually through regular practice. Beginning with short periods of focused attention and gradually extending the duration, practitioners build the mental muscles needed for sustained concentration. Each time the mind wanders, gently bringing it back to the object of focus strengthens this capacity.
Benefits of Dharana
Regular practice of dharana improves memory and learning capacity, enhances decision-making abilities, reduces mental chatter, and prepares the mind for deeper states of meditation. It also helps develop willpower and mental discipline that can be applied to all areas of life.
Dhyana: Meditation
Dhyana is the seventh limb of yoga, representing the practice of meditation or sustained concentration. In this state, the mind becomes completely still and absorbed in the object of meditation, flowing in a continuous stream of awareness.
The Nature of Dhyana
Unlike dharana (concentration), which involves effort to maintain focus, dhyana is a state of effortless awareness. The distinction between the observer and the observed begins to dissolve, creating a profound sense of unity and presence.
The Practice of Meditation
Meditation practice typically begins with dharana (focused concentration) and naturally evolves into dhyana as the mind becomes more stable. Regular practice creates the conditions for dhyana to arise, though it cannot be forced or manufactured through effort alone.
Benefits of Dhyana
Regular meditation practice has been shown to reduce stress, improve concentration, enhance emotional well-being, and promote a greater sense of inner peace. On a deeper level, dhyana leads to expanded awareness and insights into the nature of reality and consciousness.
Dhyana and Daily Life
The qualities cultivated in meditation—presence, awareness, and equanimity—can be integrated into daily activities. With practice, the meditative state can be maintained even during routine tasks, transforming ordinary experiences into opportunities for spiritual growth.
Samadhi: Enlightenment
Samadhi is the eighth and final limb of yoga, representing the state of complete absorption or enlightenment. In this state, the individual self merges with the universal consciousness, transcending the limitations of ego and experiencing oneness with all existence.
The Ultimate Goal
Samadhi is the culmination of the yogic path, where the separation between observer and observed dissolves completely. It is not a technique to be practiced but a state of consciousness that arises naturally when all obstacles to perception have been removed.
Stages of Samadhi
Classical yoga texts describe various levels of samadhi, from savikalpa samadhi (with support or seed), where some sense of individuality remains, to nirvikalpa samadhi (without support or seed), where all distinctions disappear and only pure awareness remains.
Glimpses of Samadhi
While complete samadhi may be rare, many practitioners experience momentary glimpses of this state during deep meditation, in moments of creative flow, or in profound experiences of beauty and connection. These glimpses provide inspiration and direction for continued practice.
Living from Samadhi
The ultimate goal is not just to experience samadhi temporarily during meditation but to embody this awareness in daily life. A person established in samadhi lives with complete freedom, compassion, and joy, seeing the divine in all beings and acting from a place of unity consciousness.