## As much as we __LOVE__ our physical *Asana* practice filled with invigorating Sun Salutations, Vinyasa flows, hip openers, back-bending, and arm balancing, there is so much more to the yoga practice than *Asana*. ![rachel-brathen-anjali-mudra-thailand-buddha.jpg](//images.ctfassets.net/yjltyw3mtjzt/5sEm1AFQXEJjUCFg3lGPig/4018c6fbe86c767916056d7763e47e18/buddha-3.jpg) ### To better understand yoga as a whole, let's go back in time for a little history on where it all began. Patañjali was an Indian sage, mystic, philosopher, and author that was believed to have been an incantation of the Hindu deity, Vishnu. He compiled the *Yoga Sutras*, which are the ancient texts that first outlined the 8 Limbs of Yoga and other yogic principles, estimated around 400CE. *Sutra* is the Sanskrit word meaning *to weave* (think suture or stitch), and the *Yoga Sutras* were created to be woven throughout the path of a yogi or yogini's life. The *Yoga Sutras* encompass the entire system of yoga as a lifestyle, and outline the path of a yogi/yogini in order to ease suffering and elevate into a state of bliss through union of mind, body, and spirit. The word *yoga* comes from the Sanskrit word *Yuj*, literally translating as *to yoke* or *to unite*. When we practice yoga as a whole, we are doing just that; __we are creating union and alignment by embodying each of the 8 Limbs of Yoga.__ ![baba-indian-guru-dreadlocks-saffron-robe.jpg](//images.ctfassets.net/yjltyw3mtjzt/7upcSvIyE1payRvCyOwL7M/caa0fe86757eb3c852200f0030e7ce92/jose-aragones-Bg7PsenHNeE-unsplash.jpg) ## Patañjali details the 8 different limbs of yoga, yet only mentions the physical practice of *Asana* a few times in all 196 of the *Yoga Sutras*. *Asana* (yoga postures or poses) make up only *one* limb of Patañjali’s 8 Limbs of Yoga from the *Yoga Sutras*. While *Asana* has become the most popular expression of the eight-limbed path, in order to alleviate the suffering of the human condition and attain the ultimate state of yogic bliss (*Samadhi*), one must examine, study, contemplate, and incorporate __all__ 8 Limbs of Yoga. *Ashtanga Yoga* ("*Ashta-*" meaning eight and "*-anga*" meaning limb) was created to manage the emotions and suffering of the human condition. The 8 Limbs of Yoga are the foundations of well-being, laid out as a path designed to liberate human exacerbation. __Patañjali states in the *Yoga Sutras* that the purpose of all paths of yoga is for liberation. Liberation from the ego, from the mental and emotional bodies, and from desire and jealousy. By practicing the Eight Limbs of Yoga as a whole, one can learn how to be free and grateful for the gift of embodiment while in human form.__ The goal of [yoga](https://www.yogagirl.com/practice/what-is-yoga "Coral Brown's what is yoga ") is to maintain neutrality, balance, peacefulness, and alignment in the physical, mental and emotional bodies. The intention is to align and open into the blissful meditative state of *Samadhi* (enlightenment). ## So, what are these 8 Limbs of Yoga? ![rachel-brathen-waterfall-heart-jungle.jpg](//images.ctfassets.net/yjltyw3mtjzt/47Ph14GpH1TssaJBLcvXOn/74b546ee286024667dc6586fd923e163/rachel-waterfall-heart.jpg) The 8 limbs are designed to enable you to live in a flow of right action, constantly checking in with yourself and seeking alignment with divine consciousness and awareness. Each limb, when practiced, is designed to help practitioners alleviate suffering, and live more disciplined and purposeful lives. You might find that you are lacking in some limbs, while strong in others. That's ok! Balance and weave the eight-limbed path throughout your life as your unique embodiment and path requires. ## The 8 Limbs of Yoga ### __1. Yamas__ __The *Yamas* are the moral, ethical and social disciplines. They are broken down into 5 ethical guidelines:__ - *__Ahimsa__* – Non-violence. This can be interpreted as non-harm/non-abuse toward all life on our planet, including yourself and all the people around you, animals, plants, neighbors, and community, and not just physically, but mentally and emotionally too. This also includes not *wishing* harm onto another living being, including yourself. This can be put into practice by remaining calm, objective, and peaceful, while still standing up to injustice in local, national, and global settings. The "goal" of Ahimsa is to eliminate, eradicate, and prevent as much harm as possible from happening. - *__Satya__* – Truthfulness. Through mind, speech and actions, the yogi/yogini always follows the path of truth and doesn't lie. Living an authentic life, speaking your truth without apologies (as long as it's done while also practicing Ahimsa/non-harm), and being honest towards yourself. The power of discernment and learning to critically think through what is true or not is also important when practicing Satya. - *__Asteya__* – Non-stealing. Do not steal physically, but also do not steal other’s ideas, creations, etc. This also applies to not-stealing from yourself and honoring your bodily and individual needs. - *__Aprigraha__* – Non-hoarding or collecting. What do you actually need? This Yama is a reminder to not be obsessed with material things and to keep life simple. There's no need to be greedy. There is enough abundance for all, so here is where we can practice sharing the wealth, not envying others for their possessions, and being generous whenever possible. - *__Brahmacharya__* – Dedication to your practice. *__Yoga every damn day__*. Moderation in everything, and balancing internal emotions and energies. Some even say this *Yama* includes celibacy or retaining and balancing sexual energy through discipline and daily dedication. ![rachel-brathen-anjali-mudra-forward-fold.jpg](//images.ctfassets.net/yjltyw3mtjzt/6lChcuBQpiDb5NeLyjIOg4/15a5a456b0f18c486aa9d07b6757bb28/Yoga_Girl_015091_color.jpg) ### __2. Niyamas__ __The *Niyamas* are the five codes to observe in your personal behavior, the guidelines for personal discipline.__ - *__Saucha__* – Purity and cleanliness. This means bathing daily, but also applies to your actions and speech. Always speak the truth, from the heart. Internal and external purity. - *__Santosha__* – Contentment and satisfaction. Detachment from desire, both physical and mental. Attitude of gratitude, ease and peace. - *__Tapas__* – Self-discipline, austerity, and spiritual practice. Following a simple life with zeal and rigor. - *__Svadhyaya__* – Self-study and observation. Reading spiritual texts, and increasing knowledge of self and the yoga practice. - *__Ishvara Pranidhana__* – Devotion, faith, trust, and surrender to the divine. ![women-seated-yoga-heart-meditation.jpg](//images.ctfassets.net/yjltyw3mtjzt/7BDqetl0GkbuyVMsw17j49/e7bb10a43e85f8152b0d409285c8f5a5/IslandYogaLifestyle-14.jpg) ### __3. Asana__ In English, *Asana* means “comfortable seat”, and the intention of the *Asana* practice is to make the body [strong and flexible](https://www.yogagirl.com/practice/manifesting-magic "Manifesting Magic with Rachel Brathen") __*so that it can sit in meditation for long periods of time*.__ - *Asana* is used to connect the mind, body, and spirit with the postures designed to connect the physical, mental, and emotional bodies in order to create [stability](https://www.yogagirl.com/practice/anchored "Rachel Brathen's Anchored"). The position of the body when it is stable and comfortable is a direct expression of a person's *Asana* practice. - Creates mental and physical strength, along with flexibility and balance. - Stimulates various bodily systems for improved physical health and longevity. ![yoga-class-envision-retreat-costa-rica.jpg](//images.ctfassets.net/yjltyw3mtjzt/XJAAslcuCuRY9p9nK9l08/9bbdc9f69b6d2cf9a7f09d7076667a84/_DSC5889-1.jpg) ### __4. Pranayama__ __*Pranayama* exercises are yogic breathing techniques used to activate vital life-force energy.__ - *Prana* is your vital life-force energy, and *Yama* means expansion. *Prana* rides on oxygen and is activated, expanded, and controlled through the breath. - Includes mindful breathing, breath control, and breathing practices. Some of the most common *Pranayama* techniques are [alternate-nostril breathing](https://www.yogagirl.com/practice/alternate-nostril-breathing "Rachel Brathen's Alternate Nostril Breathing "), [*Kapalabhati* breathing](https://www.yogagirl.com/practice/let-breath-of-fire-take-you-higher "Bee Bosnak's Let Breath of Fire Take You Higher"), and breath retention exercises. - Improves metabolism, expands the lung capacity, and has a direct effect on [emotional health](https://www.yogagirl.com/practice/panic-to-peace "Rachel Brathen from Panic to Peace") and physiological functioning. - Helps to clear and [balance](https://www.yogagirl.com/practice/balance-the-two-sides-of-the-body) the mental and emotional body. - Helps to open, activate, and balance the [*Chakras*.](https://www.yogagirl.com/read/healing/a-crash-course-on-the-7-chakras "Crash Course of the 7 Chakras ") ![rachel-anjali-mudra-satya-jewelry.jpg](//images.ctfassets.net/yjltyw3mtjzt/1YIdFoGgKdEQ9kn9iZCBY5/fe1cee560f7307aa0f6a95c5178b2931/_DSC4448.jpg) ### __5. Pratyahara__ __After working through the first four limbs, you are ready to venture *inward* and develop your inner landscape.__ - *Pratyahara* is the practice of withdrawing your senses from all external stimuli so that you can become aware of your internal environment. It involves [awareness and reflection](https://www.yogagirl.com/practice/come-back-to-yourself "Bee Bosnak Meditation"), [*Mudras* (or body/hand gestures)](https://www.yogagirl.com/practice/mudras-for-abundance) and the [*Bandhas* (or energetic body locks)](https://www.yogagirl.com/practice/smile-through-bakasana). ### __6. Dharana__ __*Dharana* is the next step on the inward journey.__ - *Dharana* is focused concentration of the [internal practice](https://www.yogagirl.com/practice/everything-is-consciousness). Being able to sit comfortably for an extended period of time and focus on internal spiritual practices. ![buddha-statue-costa-rica-studio.jpg](//images.ctfassets.net/yjltyw3mtjzt/503Fq7GQiesZxRU7hDZj7Y/714469b46d009152c01d83bbb3fbbd85/costarica-mareas-107.jpg) ### __7. Dhyana__ __*Dhayna* is the [meditation](https://www.yogagirl.com/practice/free-your-mind "Bee Bosnak's free your mind ") practice.__ - Once you have worked through the previous 6 limbs and their subsets, you'll be better prepared for this stage of deep meditation, which leads to refection, observation, steadying of the mind, quieting of the voices/mental chatter, and letting go of the monkey mind. ### __8. Samadhi__ __*Samadhi* is the merging with the divine, the true union of the mind, body, and spirit.__ - It is complete tranquility, fulfillment, happiness, bliss, and contentment. The inward journey eventually takes you so deep that it becomes inward and outward; __you become one with the divine, one with all__. You are completely absorbed in this tranquil union and bliss. You have completely liberated yourself from the ego, the monkey mind, any and all desires, and live in cosmic connection with source. It is the stage of enlightenment, *the ultimate goal of the yoga practice*. ![yoga-meditation-beach-ocean-sky.jpg](//images.ctfassets.net/yjltyw3mtjzt/4vkl5YiIWvt8wEcUoZjFSU/a7affd6401386a06e1bd051c20fa82e7/simon-rae-IGOBsR93I7Y-unsplash.jpg) ## Now that you know what the 8 Limbs of Yoga are, how can you best go about implementing and incorporating these principles into your everyday life? Just as we work on our physical practice of *Asana*, we must also work on the other limbs and walk the path towards the ultimate yogic goal of *Samadhi*, the connection with source and oneness with the divine. By incorporating and using these yogic principles as a guideline to life, you'd have the tools to design your life and create habits that could lead you away from suffering, away from desire, and increase your feelings of bliss, awareness, consciousness and [connection](https://www.yogagirl.com/practice/loving-kindness-meditation). ![rachel-teaching-luna-shala-aruba.jpg](//images.ctfassets.net/yjltyw3mtjzt/21auZrtQPSx41T6TvSqyZ9/c1b5418a3572c9e62b3db0055872c1ca/Yoga_Girl_010287.jpg) You may have already been practicing the [8 Limbs of Yoga](https://www.yogagirl.com/practice/the-8-limbs-of-yoga "Coral Brown on the 8 limbs of Yoga ") and their subsets without realizing it, but continuing to study (*Svadhyaya*) and deepen your understanding of the *Yamas* and the *Niyamas* will help you to fully embody the yoga practice by walking the eight-limbed path. It may take a while before feeling comfortable in your [*Vinyasa*](https://www.yogagirl.com/practice/vinyasa-101) flow practice, for example, but it's important to remember that *Asana* is only a small piece of the yoga practice. [Journal](https://www.yogagirl.com/practice/journaling-101 "Journaling 101 with Rachel Brathen ") and see how you can incorporate more of the *Yamas* and *Niyamas* into your life by working backwards and reassessing how your yoga practice has been and is serving you now. ![woman-yoga-prayer-hands-class.jpg](//images.ctfassets.net/yjltyw3mtjzt/28ugKLEe4QAUGmCk6m4IK6/0c3e310614c4add556e3584dd26cd910/Yoga_Girl_010291.jpg) ## Exploring the Yamas and Niyamas When working with the *Yamas*, ask yourself and journal with the following prompts: - __*How can you bring more gentleness and empathy into your life?*__
- __*In what ways may you be causing harm to yourself? To other living beings? To the planet? (No shame here! Acknowledgment is how we begin to bring awareness and live more intentionally. Sometimes harm can occur out of our control, but awareness opens space for thinking of alternatives, if available.)*__
- __*While aiming to live more in line with yogic philosophy, what do you have in your capacity to lessen the harm being caused by you or around you?*__
- __*How can you show yourself more love and compassion?*__
- __*In what ways can you release shame or guilt?*__
- __*Who needs your forgiveness? (Do you need to forgive yourself for something? Is there a person from the past that caused you pain, and you still can't let go?)*__
- __*How have you been untruthful in the past? In what ways can you be more truthful and discerning in the present, while also being unapologetically you?*__
- __*Where in your life can you release envy? How about jealousy?*__
- __*Where there is envy/jealousy, how can you transmute those emotions into those of celebration, support, understanding, or love?*__
- __*What material things in your life do you hold onto, not out of necessity?*__
- __*What do you truly need to life happily?*__
- __*Where can you begin to incorporate more of the Yamas into your regular daily life?*__
When working with the *Niyamas*, contemplate, meditate, and journal with the following prompts: - __*How can you embody purity and cleanliness in mind, body, and spirit?*__
- __*What can you do to further develop your spiritual practice and dedication to it?*__
- __*What situations can you focus on your observation more and live with more presence?*__
- __*What is your relationship with the divine? Where is there room to explore?*__
- __*What prevents you from fully trusting in, and surrendering to the divine?*__
- __*What parts of the yoga practice would you like to learn more about?*__
- __*Where can you be more disciplined or devoted in your practice?*__
- __*What actions can you take to explore and strengthen your passion with your yoga practice?*__
- __*What are you [grateful](https://www.yogagirl.com/practice/give-gratitude-be-grateful) for?*__
- __*In what ways are you content and satisfied with your life and practice?*__
- __*Where can you begin to incorporate more of the Niyamas into your regular daily life?*__
Begin to develop daily habits and routines by working with the *Yamas* and *Niyamas* on a regular basis, and you will be taking the first steps towards living the eight-limbed path! ![woman-on-rocks-yoga-beach-thailand.jpg](//images.ctfassets.net/yjltyw3mtjzt/2XvpfyKSUCyTnKLFsu2Ew5/616c3494149e9b961e17f0e879600c76/thailand-108-253.jpg) ## What Are the Benefits of Asana? *Asana* works to align mind, body and spirit by [strengthening](https://www.yogagirl.com/practice/galactivation "Ashley Albrand's Galactivation ") and mobilizing the body so you are better able to advance through the eight-limbed path, while also honing the ability to hold long-seated meditation postures with more ease. There are many different ways to work and strengthen the body using Asana and physical movement. Whether by practicing [*Vinyasa*](https://www.yogagirl.com/practice/courageous-flow "Rachel's Courageous Flow "), [*Hatha*](https://www.yogagirl.com/practice/the-gift-of-10-minutes), [*Kriya*](https://www.yogagirl.com/practice/ida-nadi-pranayama-and-meditation "Ashley Albrand's Ida Nadi "), [Tibetan Rites](https://www.yogagirl.com/practice/invigorating-tibetan-yoga-flow), [*Restorative*](https://www.yogagirl.com/practice/restorative-for-adrenal-support), [*Yin*](https://www.yogagirl.com/practice/yin-love), etc., there are many different styles of yoga to explore to deepen the connection held within the body, mind, and spirit. ![yoga-aruba-retreat-day-1.jpg](//images.ctfassets.net/yjltyw3mtjzt/4vWioXupV5nP4cBRcfT4ek/4c7135c53248863768939b27a03c98c5/retreatday1-114.jpg) ## Breathe In, Breathe Out When the body is strong, flexible, and mobile, finding ease with the [breath](https://www.yogagirl.com/practice/balance-the-two-sides-of-the-body) becomes like second nature. __The breath is the guiding force of the entire yoga practice__, but it's often not until we step on our yoga mats that we give it much attention! You can weave your [*Pranayama* practice](https://www.yogagirl.com/practice/take-time-to-breathe "Rocky's class take time to breathe") in with your *Asana* practice (*this is also known as Kriya*), or practice the breathing exercises separately on their own. It is best to practice *Pranayama* with discipline and regularity for optimal mental and emotional health, but even brief moments of attention toward the breath is beneficial. [*Pranayama*](https://www.yogagirl.com/practice/introduction-to-pranayama "introduction to pranayama") helps to increase your lung capacity, [balances](https://www.yogagirl.com/practice/surf-your-breath "Rachel Brathen's Surf Your Breath") settle the nervous system, it can help to lower blood pressure, and prepares the mind for meditation. *Pranayama* also helps to balance the [*Chakras*](https://www.yogagirl.com/practice/manipura-flow "Coral Brown's Manipura Flow") by moving vital life-force energy (*Prana*) up and down the spinal column. > *“Offering the inhaling breath into the exhaling breath and offering the exhaling breath into the inhaling breath, the yogi neutralizes both breaths; thus he/she releases Prana from the heart and brings life-force under his/her control.” – The Bhagavad Gita.* ![rachel-boat-aruba-pratyahara-yoga.jpg](//images.ctfassets.net/yjltyw3mtjzt/3yf3zHyM1taNpzptaDDfpz/b7275f91948455bb9ebe3a8f7faacc95/Yoga_Girl_017937.jpg) ## Move Into Stillness Once you have begun incorporating the first four limbs of *Ashtanga*, the fifth limb, *Pratyahara*, turns you away from outward expression, and into [internal examination](https://www.yogagirl.com/practice/be-here-now "Bee Bosnak's Be Here Now "). *Pratyahara* is going within, examining the mind and the inner landscape, withdrawing the senses, and moving into stillness. *Pratyahara* can be embodied in the sense of closing your eyes, withdrawing yourself from all actionable senses and coming home to your essence within. Sit in meditation and truly give yourself time to explore your internal landscape. Notice how your mind reacts and tries to wander, and bring it back. Let everything become really quiet and see [what surfaces](https://www.yogagirl.com/practice/it-s-ok-to-feel-english "Maite Onochie's its ok to Feel "). ### *Pratyahara* also works with the 3 *Bandhas* (energetic locks in the body): - the *Mula Bandha* located on the pelvic floor - the *Uddiyana Bandha* or the abdominal lock - the *Jalandhara Bandha* or the throat lock When practicing *Pratyahara*, the yogi or yogini is able to develop and control the flow of energy through the *Bandhas*, and cultivates a deep understanding of their own inner landscape through withdrawal of the senses. ![rachel-braid-rock-beach-anjali-mudra.jpg](//images.ctfassets.net/yjltyw3mtjzt/7yBTZDJiXj2iLGuDi1ug7m/67f8003ff689e836ef049680ec39805a/Yoga_Girl_016218.jpg) ## Where is Your Focus? The sixth limb is concentration, or *Dharana*. *Dharana* involves the singular holding of one thought or focus in the mind, meditating on the breath, or reciting a [Mantra](https://www.yogagirl.com/practice/mantra-to-shiva "Mantra To Shiva") repeatedly, with deep focus and concentration. You can begin to practice *Dharana* by coming into a comfortable seat and closing the eyes. Bring your awareness to the third-eye space between the eyebrows and focus your attention there while engaging in [*Ujjayi Pranayama*](https://www.yogagirl.com/practice/ocean-flow). When you find the mind beginning to wander, bring your awareness back to the third-eye and continue to breathe with your focus there. Set a timer for 3 minutes and then gradually work your way up to 5-10-20 minutes, twice a day, once in the morning and once in the evening. ![rachel-lotus-tree-aruba-.jpg](//images.ctfassets.net/yjltyw3mtjzt/3fQG2TamWfCATDFr4JeL6b/46afec3a36488fd01827302c1e1ba39a/Yoga_Girl_006487.jpg) ## Dive into the Depths of Yourself The seventh limb is where the actual practice and benefits of meditation begin to shine through. *Dhyana* occurs when you have worked through all the previous six limbs and you are able to apply them in order to calm and quiet your mind, focus on stilling the chatter, and drop into a deep meditative state for a long period of time. This is a difficult limb to master, but don't let that stop you from trying! Using all of the discipline from the *Yamas* and the *Niyamas*, as well as your *Asana* practice for strength, *Pranayama* practice for control of your life-force (*Prana*) energy, *Pratyahara* for self-inquiry, and *Dhayana* for cultivating focus, you can achieve this limb with time, patience, and dedication. In *Dhyana* you begin to access deeper and deeper meditative states until you reach the ultimate goal of *Samadhi*. ![bee-bosnak hero 3](//images.ctfassets.net/yjltyw3mtjzt/28MbkcBbRkgBXW7mR8cJEV/75d0ae314a8fc43185bd406ee9ebf141/bee-bosnak_hero_3.jpg) ## Enlightenment and Ultimate Bliss Once you have been able to drop into the practice of *Dhyana* for long periods of time, you begin to experience *Samadhi* - ultimate bliss and a deep, everlasting connection to the divine source that is always present. Yogis and yoginis that have reached *Samadhi* have achieved the highest goal of yoga; the union with the divine and the ultimate blissful connection to cosmic consciousness. They are believed to have ended their karmic cycle of *Samsara*, or reincarnation, and are able to access the realm of *Samadhi* at any time. ![aruba-trees-beach-sunlight-shade.jpg](//images.ctfassets.net/yjltyw3mtjzt/5ZWnsp1JvOyAAGKEie6aQW/b2c105bd7aa4923a2260eac59db61687/Yoga_Girl_016582.jpg) ### You will find as you begin to practice the 8 Limbs of Yoga, that they begin to weave themselves throughout your practice both on and off the mat. You begin to develop awareness and mindfulness as you delve deeper into the limbs. Be [gentle](https://www.yogagirl.com/practice/you-are-enough "Jen Pastiloff's You Are Enough") and pace yourself; you are working with many lifetimes of ancient yogic knowledge! --- __Which limb resonates with you the most right now? Which one do you struggle with the most?__ Reflecting on your ease and resistance with each of the 8 limbs helps serve as a reminder that even if you've been practicing yoga for many years or even teach yoga, you are and will [forever be a student](https://www.yogagirl.com/practice) on this lifelong journey. __*Share your perspective and thoughts on Patañjali’s 8 Limbs of Yoga with the community in the comments below!*__