MODULE 4
The Eight–Limbed Path of Yoga
Guidelines for Living a Meaningful and Purposeful Life
About 1,800 years ago in ancient India, a sage by the name of Patañjali wrote the Yoga Sutras, the essential text on yoga philosophy. Its wisdom has proved timeless, especially in a world filled with distractions and social pressures. The text is a clear guide on the path out of pain and suffering, as well as a tool for mastering the mind. Patañjali outlined the Eight Limbs of Yoga as guidelines for living a meaningful and purposeful life.
Join us for a Mindfulness and Movement Practice for
the Eight-Limbed Path of Yoga: 51 mins
The Eight Limbs of Yoga
It’s tricky to explain the Eight Limbs of Yoga because technically, there are more than eight of them! Imagine a tree with eight large limbs, two of which have five smaller branches extending outwards. These two limbs are called the Yamas and the Niyamas with five observances each. Now you know what we mean—the first two limbs have subsets within them.
The Eight Limbs of Yoga function as a set of ethical rules that Hindus follow. You’ve probably heard of the Ten Commandments in Christianity and Judaism. And many societies, including our own, use laws to maintain order and justice among citizens and the government. The Eight Limbs are used for creating wellness and order within ourselves and the world around us. As a whole, they’re like a cross between a list of laws and a set of values that people are expected to follow. Here they are in order.
Something to clarify is that yoga is not a religion. Although it developed parallel with the Hindu religion, yoga is a philosophy that helps those who practice to better understand their place within a universal whole. Certain paths of yoga were outlined in one of the best known and most famous of Hindu texts called the Bhagavad Gita, often referred to as the Gita. It is a 700-verse scripture that presents a synthesis of Hindu ideas about dharma (the cosmic law regarding behavior and social order) and yogic ideals. The Gita’s call for selfless action inspired many leaders, like Mahatma Gandhi, who referred to it as his “spiritual dictionary.”
The word “guru” has historically been used to describe a yoga master who has a large following of students. A “guru” can have a religious affiliation or not. For example, in the late 1960s, The Beatles followed a guru named Maharishi who introduced the Western world to Transcendental Meditation (see Maharishi Mahesh Yogi Pg. 22).
Throughout its long history, the yoga community has been filled with supportive, loving people on a path to transformation. Many wonderful friendships have formed among yoga students and teachers. However, there have also been high-profile yoga leaders that have taken advantage of their power by controlling, intimidating, manipulating, or violating others. Whether subtle or overt, abuse will not be tolerated in our yoga community. If you ever feel uncomfortable, tell a trusted friend, peer, or confidant. Keep speaking out until the situation is addressed.
1.1 Ahimsa: Non-Violence
1.2 Satya: Truthfulness
1.3 Asteya: Non-Stealing
1.4 Brahmacharya: Moderation
1.5 Aparigraha: Non-Attachment
2. Niyamas: Individual Principles
2.1 Saucha: Purity
2.2 Santosha: Contentment
2.3 Tapas: Persistence
2.4 Svadhyaya: Self Study
2.5 Ishvara-Pranidhana: Surrender
4. Pranayama: Breath Practice
5. Pratyahara: Sensory Withdrawal
6. Dharana: Concentration
7. Dhyana: Meditation
8. Samadhi: Pure Consciousness
1. Niyamas : Universal Principles
The first of the Eight Limbs of Yoga are the yamas. The word yama is often translated as “restraint”, “moral discipline”, or “moral vow”. Simply put, the yamas are things not to do while the niyamas are things to do. Together, they form a moral code of conduct. Patanjali states that the yamas are completely universal. No matter who you are, where you’re from, what your current situation is, or where you’re heading, everyone can follow them. They are attitudes toward our whole environment or how we treat the entire world, the big picture outside of ourselves. In turn, this respect leads to living in a better world.
1.1 Ahimsa: Nonviolence
The principle of non-harming and nonviolence in thoughts, actions, and words applies to all living beings. It is a key virtue that reminds us to think, act, and speak in a manner in which we would like to be thought about, acted towards, and spoken to: with kindness and compassion, with intention and encouragement. When you’re upset, you’ve probably been tempted to lash out and say or do something that could cause harm to someone. But remember, words and actions have a ripple effect. In the old “sticks and stones” saying, names WILL hurt you.
Imagine throwing a pebble into a pond and watching the water ripple outward. When we act from a place of kindness, we’re tossing a pebble of that kindness into the pond of the world. We are mirroring the kindness for another person, who can in turn throw their own kindness pebble, and so on. When we do something good, we will create good effects, and the opposite is true for negative actions. Can you see how this idea connects to the Hindu concept of karma?
1.2 Satya: Truthfulness
Speaking your truth doesn’t just mean not lying. It’s a lifelong practice, but by finding our voice and speaking our truth, we can be our authentic selves. Our truth is based on how we see the world, what we have experienced, how we have been treated, and how we treat others. It is validated through our thoughts and actions, through cause and effect. When our thoughts are in line with truthfulness, we are making decisions from a healthier place.
1.3 Asteya: Non-Stealing
Stealing can mean much more than taking what’s not yours. It can also apply to more abstract things like taking credit for people’s ideas or taking energy from one area of your life that another area might need. When you acknowledge someone else’s thoughts and ideas, you are showing respect for other viewpoints. This makes you someone with a strong moral character. Be aware of your energy—notice when you feel drained or stressed. Are you putting a lot of energy into something that you don’t get as much out of? We want to live in a state of energy abundance, with our energy levels balanced and healthy.
1.4 Brahmacharya: Moderation
Moderation of the senses has a lot to do with boundaries, which help keep us balanced and not squander our energy. It is one of the key practices yoga offers for managing cravings and dependencies. Literally, brahmacharya translates as “walking the middle path.” Practically speaking, this is a practice of turning the mind inward to balance the senses, leading us to freedom and inner joy. If you consider where your energy is most directed, does a large part of it go towards worrying, pleasing, or impressing others? To be fitter, stronger or skinnier? In order to be the best version of ourselves and to use our energy in the right way, we need to listen to who we are and what our bodies need. From this listening, we can set boundaries with ourselves and others that help us stop wasting energy on worrying, cravings, and comparing.
1.5 Aparigraha: Non-Attachment
According to Hindu belief, clinging to an emotion involving a person, a thing, a thought, or an action will inevitably cause us suffering. Some yogis even say that if we have a human form, we will suffer. That sounds pretty bleak, but don’t worry! The solution to greed, or attachment, is letting go of the source of that feeling. This can help separate yourself from that source. Remind yourself that you are whole. There is no person, thing, thought, or moment in time that can make you anything less than your complete self. You have power over yourself and your suffering. Acknowledging what binds us, what holds us hostage, and what keeps us clinging is an essential part of our self-growth.
Take a Minute
Set a timer for 5 minutes and write your answers to the following questions
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- Ahimsa / Non-Violence: When you have something important to communicate, what do you observe in yourself? What parts of your communication styles are harmful that you can stop today?
- Satya / Truthfulness: What is your “truth,” exactly? Take a moment to think of your own definition.
- Asteya / Non-Stealing: Which aspects of your life are the most important to you (academics, sports, relationships, hobbies, etc.)? Which of these areas could use a little more of your attention? How will you plan to do this?
- Brahmacharya / Moderation: Can you think of a time when you’ve set a boundary?
Consider setting a boundary that you might have been putting off until now. Communicate with someone about what you need from them. Stand up for yourself and your own boundaries. - Aparigraha / Non-Attachment: Is there a memory/thought/person/thing that you want to let go of? What action can you take to do so?
2. Niyamas : Individual Principles
The second limb of the Eight Limbs of Yoga are the niyamas. If the yamas are things not to do, then the niyamas are all about you. The niyamas are very personal and individual to each of us. They are internal disciplines: attitudes or qualities that apply to your daily life. They are very independent but eventually affect the entire world. As always, it starts as an inside job.
2.1 Saucha: Purity
We can achieve purity of the mind and body through self-care. The term self-care, in today’s modern world, might call to mind actions such as taking a hot shower, listening to your favorite music, eating a healthy snack, and so on. According to this niyama, mental and physical self-care is a way to cleanse the external world from our outer bodies and eliminate impurities from our inner selves. Prioritizing self-care in our fast-paced, active society can be hard, but it is necessary and rewarding work. We can examine our thoughts and clean out what doesn’t serve us. We can be mindful of what we put into our bodies and learn how best to take care of them. This will help us to create clarity and harmony between these two spheres and to let go of what is causing us suffering.
2.2 Santosha: Contentment
Contentment is a practice that allows us to be connected to our center and let go of what we cannot control. It’s easy to get caught up in coming up with worst-case scenarios or wondering if others are judging us. When we live in a world of fear, lack, and misunderstanding, we often make assumptions like this. These assumptions won’t get us anywhere, though. Instead, we can do our best to be accepting of the facts of our reality without reaction or judgment. We can try to find the silver lining in tough situations. Realizing that we as humans ultimately have very little control, as scary as that may seem, is an essential step towards becoming more content.
2.3 Tapas: Persistence
Seven times down, eight times back up again.
—Chinese Proverb
2.4 Svadhyaya: Self Study
When we sit quietly with ourselves, we practice listening to our external world and our internal world. This is a way of developing intuition. Quieting and focusing our minds helps us gain perspective and see multiple sides of issues. Practicing meditation not only dials up the volume of your intuition but also reveals how you see the world. You will get to know your unique self better and become more authentic in the way you show up in your life through the practice of self-study.
2.5 Ishvarapranidhana: Surrender
This Niyama honors a different kind of surrender. It emphasizes dedication to a life of learning about yourself and personal growth. It’s a commitment to ongoing growth through self-reflection. In our quest to gain knowledge, we define our own understanding of spirituality or higher consciousness. We remain open to whatever comes our way knowing that each one of us matters. Each one of us makes up the whole. We are the point the universe is trying to make. Ultimately, when we surrender to a life of evolving as human beings, we create lives that are worth living.
Take a Minute
Set a timer for five minutes and write down how the Niyamas relate to your life.
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- Saucha / Purity: Brainstorm a list of mental, emotional, and physical self-care actions that would be most useful to you.Make a self-soothing kit with items that you can use when you feel stressed. Include things that please all your senses: peppermint gum, fragrant oils, favorite slippers, delicious sparkling water, favorite music, soft fabrics, pictures of loved ones, colorful pens, and so on. Compare notes and get ideas from a classmate
- Santosha / Contentment: What is contentment? What does it look like and feel like, especially in your body? Take a minute to visualize yourself calm and collected in a very tense moment. We must see it to believe it.
- Tapas / Persistence: Think of a time in your life when you had to overcome adversity and rise when you thought you could not. Do you know what lifted you to get back up again to continue?
- Svadhyaya / Self Study: Can you think of someone that you admire who practices self-study? How do they approach life and learning about themself?
- Ishvara-Pranidhana / Surrender: Choose a meditation practice for yourself or listen to a guided meditation in Module 5.
Hope is not a prediction of the future, it’s a declaration
of what’s possible – philosophy or 8 limbed path.
Let’s Continue on the Eight Limbed Path . . .
3. Asana: Mindful Movement
When you think of yoga, you probably think of the poses. Many people confuse the yoga poses as being the singular definition of yoga. In reality, they are only one part of The Eight Limbed Path. We now know there is so much more to the practice. The postures help us manage our energy and learn to discipline our minds and bodies. Balance is key when we engage in asana, the poses. How much mindfulness and effort is needed to perform this pose? Are we overextending ourselves physically or mentally? If you’ve ever tried patting your head and rubbing your stomach at the same time, you know it takes both physical and mental skill to accomplish! That’s a perfect example of mindful movement.
4. Pranayama: Breath Practice
We breathe involuntarily—our bodies require a steady flow of oxygen in order to survive. If you actually focus and pay attention to your breath, each inhale, the pause and the exhale, it might feel strange to be thinking about it so much. But by doing this, we can build an understanding of our own respiration, of the muscles we use and the shapes we hold while we breathe. We can strengthen our lungs and begin to understand the power of our breath. When we coordinate breath with movement, we become more skillful at using the inhale or exhale to move through poses.
5. Pratyahara: Sensory Withdrawal
Yoga helps quiet our minds and soften our sensations of the outside world. When we notice ourselves not reacting to a circumstance or a sensation, we are witnessing our own growth in action. A practice of sensory withdrawal makes us aware of what we may be distracted by. This helps us continue to refine our sensory experience with the world. Relaxing our senses brings us to a place of peacefulness and contentment, eliminating distractions and leading us to stillness.
6. Dharana: Concentration
Concentrating is hard when we’re experiencing feelings like fatigue, stress, or even excitement. Being able to concentrate even in situations like these is an extremely useful skill that takes practice to cultivate. We can train the mind to hold a specific focus and attention. Think of it this way: the mind’s job is to think continuously, so when we slow or stop our thoughts, it’s almost like we’re stopping time. The witness mind is an important part of this. It helps us notice our focus drifting so that we can work to shift our minds back on track.
7. Dhyana: Meditation
The practice of noticing our thoughts without judgment and without trying to change them, takes training. When our thoughts get derailed, it requires mindfulness exercises to redirect them. Paying attention to the pause between our thoughts and expanding that pause, expands our conscious awareness. Through the power of meditation, we can be both the observer of our mind and the ones in control of it. We can achieve a stable state that is both mentally clear and emotionally calm. Here, we have the ability to change our thoughts and our lives.
8. Samadhi: Pure Consciousness
Pure consciousness is curiosity. It’s a practice of continually opening to your highest potential, at the moment. Once we “crack the nut” or open our minds at this level, there is no stopping us on the path of continual learning. In Hindu belief, samadhi is a process through which we can become one with the divine. We become highly aware that we are not our thoughts or our bodies. We. Are. Truth. Each time we sit with ourselves or step onto our yoga mat, we have an opportunity to utilize these mental and physical practices to be open and curious.
The Eight Limbed Path of Yoga is a set of guidelines for living a purposeful and meaningful life. In ancient India, a sage named Patanjali outlined this path as a means to manage pain and suffering in his text called the Yoga Sutras. Developing your own personal practice with the Yamas and the Niyamas, which mean “restraint” can help everyone live in a better world. Simply put, the yamas are things not to do. For example: Don’t steal, don’t lie, don’t say yes when you mean no. On the other hand, the niyamas are things to do, like self-study, cleanliness, and surrender.
