The 8-Limbed Path

To the vast majority of people ‘Yoga’ is the physical practice of moving your body into all those postures, be that fast-paced and strenuous, or slower and calmer. This is of course true. The postures are called ‘Asanas’ and asana means “seat” in Sanskrit, and refers to the poses that we practice in Hatha Yoga. 

However, Asana is only one (the third) of the limbs of the 8-limbed path of yoga, as described in the Yoga Sutras by Patanjali. Yep, there are 7 other limbs! It’s definitely not all about sticking your legs behind your head, phew!

The purpose of the 8-limbed path is to develop a relationship with the Self.

Ashtanga refers to the 8 limb path, as “Astha” is the number eight and “ang” means limb. This is not to be confused with ‘Astanga Vinyasa’ (which you’ll see as a class heading), a type of physical practice, where set sequences of postures are followed. I know, it’s confusing already, right. 

So what are the 8 limbs, and how can they transfer from instructions in an ancient text, to be relevant to our yoga today, both on and off the mat? Let’s briefly look at them in turn.

It’s worth mentioning here that they are usually listed 1-8, but in terms of practice, I prefer a more integrated approach, rather than sequential rungs on a ladder. More on this in a second blog! 

1. The Yamas - Social restraints / Moral codes

There are 5 Yamas, and they are designed to help us think about how we act in the world, with ourselves and others, and in society generally. They can be thought of as similar to ethics, or living in a moralistic way. 

They are..

1) Ahimsa (non-violence) Practicing compassion, including self-compassion, can help us be more free of fear and limiting beliefs.

2) Satya (truthfulness) What is the real truth, and not perception? Behave in-line with your intentions, with honesty.

3) Asteya (non-stealing) Don’t take anything not freely given, and also give. Not just material things, but time and energy as well.

4) Bramacharya (moderation) Traditionally abstinence and Chasity, but it’s easier to think of it as not having excessive desires, preserving energies, and that, who you are, and what you have, can be enough.

5) Aparigraha (non-hoarding/non-coveting) Similar to the previous two, aparigraha can mean being aware of excess, letting go of attachment and expectation, and sharing. 

Here are some practical ideas for how you can incorporate some of these teachings, and you must remember these apply to yourself, just as much to others….

Stop and think, am I choosing compassion here?

Practice positive self-talk

Nourish yourself with healthy food

Before you speak, is it; true?, necessary?, kind?

Be respectful of other peoples time, and how you spend your own time and energies

Practice being present, and appreciating things the way they are

Before you buy another new item of clothing, think whether you really need it? And when you do buy, try to make ethical and sustainable choices

2. The Niyamas - Observerances / Postitive duties

These 5 complement the Yamas, and are recommended activities we should aspire to cultivate in our lives.

1) Saucha (purity / cleanliness) This applies to the physical body, but also to the mind, keeping it clear of the mental clutter.

2) Santosha (contentment) Contentment comes from realising the wholeness of the present moment. Be mindful of self-compassion and judgement.

3) Tapas (austerity / disclipine) Having determination to practice and bring yourself back to Self, when you become distracted. Having the motivation to keep growing with integrity.

4) Svadhyaya (self-study) integrating other niyamas, (and yamas) to continue your progress towards a greater awareness of Self. We can help the mental fluctuations recede by practicing a deeper level of self-enquiry.

5) Isvara Pranidhana (devotion to a higher power) This can be challenging for people of differing belief systems. However, a higher power could be God, but also Light, the sun, universal energy, or Pure Awareness. It is simply letting go of the ego, the small self, and being dedicated to something bigger. 

Some practical Niyama tips, on and off mat..

Declutter your space, have a clear space to practice

Take a shower before practice

Practice asanas and pranayama to clear your mind, bodily toxins and mobilise energies

Try journalling and meditation as ways of self-investigation

Notice when you’re not practicing the yamas and niyamas, and try to come back to balance.

3. Asanas - Postures

To something we are more familiar with, the actual physical practice. Designed to cleanse and tone the body, and open up energy channels. Preparing the body for the breath work and mediation practices in the following limbs. Bringing your awareness to the relationship between the body and breath, and viewing the asanas as a moving meditation can help to make us more present and bring a sense of discipline to the mind. 

Tips for making your asana practice more holistic…

Try practicing in the same place and arrive mentally ready

Have plenty of water available during your practice

Notice if you feel any energetic blockages, or limited beliefs, before and during your practice. Without judgement, let them go.

Listen to what your body is trying to convey, practice what is right for you in that moment.

Try and maintain rhythmic breathing, in and out, through your nose, and align your movements with your breath

4. Pranayama - Breath work

In Sanskrit ‘prana’ is the essential energy, the life-force, and ‘yama’ is to control. Therefore, pranayama practices are when we actively regulate the breath. We can also practice passive observation of the breath, bringing our awareness to the inhales and exhales, without making an active change. This is useful and can help us be more present, focused and calm. 

But when we actively control the breath, by focusing on the breath cycles, we are specifically aiding our mental focus. Producing a calmer mind, that is more clear of distractions and disruptions. When you complete pranayama, you can then rest and observe the bodies energies, in meditation. Pranayama involves all systems in the body and can help build a strong immune system. 

5. Pratyahara - Sense withdrawal

Where the previous limbs associate with the physical and external experiences, the final 3 are more challenging, internal practices. This fifth limb is like a bridge between them.

Learning to ignore the external stimuli and the internal chatter, helps to reach a level of introspection necessary for deep mediation, and the last 3 limbs. It’s certainly not a straightforward practice, but is about being able to focus inward and away from the stimuli, rather than switching them off. 

6.

Dharana - Concentration

& 7. Dhyana - Meditation

By focusing on the breath or an object, we can build a level of concentration (Dharana) that will lead to Dhyana, or meditation. In this higher state, thoughts can arise and go, without us following them. This is effortless, so that true meditation, rather than being ‘practiced’, just is. In the case of the 8 limbs, most of what we think of and practice as ‘meditation’ (in many cases) is actually Dharana (concentration). With much practice (or rarely, if someone just happens upon it) you can start to experience bursts of true a meditative state, which may grow in duration.

8. Samadhi - Awareness / Bliss. This is a further state of being, in which we are aware of the connection to the Source and a higher reality, in which everything is in unity. It is the highest state of consciousness one can achieve through meditation. 

See my next blog on how to view the 8 limbs as an integrated model….