YOGA AND THE EIGHT LIMB PATH

 What is Yoga?

Yoga means many things to many people. Literally, the Sanskrit term means “to yoke,” but other definitions include to hold, to join, to unite, and to cause divine union.

Yoga combines a wealth of practices that build a better body and a stronger mind using physical movement, breath control and meditative focus.  The longer you practice yoga you will notice it will become a system of psychological and physical practices to create greater health, mental awareness, and balance.

​Health Benefit of yoga

• Reduced Stress

• Better Physical Health

  • Reduced Risk of Heart Disease

  • Improved Diabetes Management

  • Back Pain Relief

  • Less Arthritis Pain

• Better Mental Health

  • A sharper brain

  • Less Depression and Anxiety

  • Relief for PDST

• Increase well-being

  • Better Sleep

  • Better body awareness

  • Weightloss

  • Greater happiness

  • Youthfulness

The Eight Limbs Overview

These Eights steps Basically act as guidelines on how to live a meaningful and purposeful life

• Yamas – the physical principles that involved speaking eating and breathing in a way to lead to living your best life

  • Ahimsa (Non-Violence)

  • Satya (Truthfulness)

  • Asteya (Non-Stealing)

  • Brahmacharya (Moderation)

  • Aparigraha (Non-Covetousness)

• Niyamas – The Five Observances: how we relate to ourselves, the inner world

  • Saucha (Purity)

  • Santosha (Contentment)

  • Tapas (Discipline)

  • Svadhyaya (Self-education)

  • Ishvara pranidhana (Dedication to the Devine)

• Asana – Yoga Postures

• Pranayama – Breath Control Practices

• Pratyahara – Withdrawal of senses

• Dharana - Concentration

• Dhyana – Meditation

• Samadhi – Bliss

Limb #1 Yamas

Yamas  (Moral Disciplines and Restraints)

The yamas represent the attitudes that we have toward people and things outside of ourselves.  The yamas teaches us to be compassionate, generous, honest, and peaceful and if followed contribute to health and happiness of society. 

Ahimsa – Non-Violence

Compassion for all living things

The word ahimsa literally mean not to injure or show cruelty to any creature or any person in any way whatsoever. Ahimsa is, however, more than just lack of violence as adapted in yoga. It means kindness, friendliness, and thoughtful consideration of other people and things. It also has to do with our duties and responsibilities too. Ahimsa implies that in every situation we should adopt a considerate attitude and do no harm.

Practice: compassion, love, understanding, patience, self-love, and worthiness

Non-violence in action, thought, or words to other living beings, or toward ourselves. Think of violence within the body.  If a friend acted toward you in the way your own mind does, he probably wouldn’t be you friend anymore. 

Satya: Truthfulness

Commitment to Truthfulness 

Satya means "to speak the truth," yet it is not always desirable to speak the truth on all occasions, for it could harm someone unnecessarily. We have to consider what we say, how we say it, and in what way it could affect others. If speaking the truth has negative consequences for another, then it is better to say nothing. Satya should never come into conflict with our efforts to behave with ahimsa. This precept is based on the understanding that honest communication and action form the bedrock of any healthy relationship, community, or government, and that deliberate deception, exaggerations, and mistruths harm others.

Practice:  Honesty, owning feelings, loving communication, assertiveness, giving constructive feedback, forgiveness, non-judging, letting go of masks.  “The elf of the tongue needs the giant to control it.”

Honesty can be used as a weapon, so be careful to be compassionate.  It is not about being ‘right.” Love is higher than truth. “Brutal Honesty” is not truth. If Love directs how you can use truth then you are practicing Satya. Ahimsa (non-violence) must be practice with Satya. 

Asteya: Non-stealing 

Steya means "to steal"; asteya is the opposite-to take nothing that does not belong to us. This also means that if we are in a situation where someone entrusts something to us or confides in us, we do not take advantage of him or her. Non-stealing includes not only taking what belongs to another without permission, but also using something for a different purpose to that intended, or beyond the time permitted by its owner.   The practice of asteya implies not taking anything that has not been freely given. This includes fostering a consciousness of how we ask for others’ time for inconsiderate behavior demanding another’s attention when not freely given is, in effect, stealing.

Practice: Use objects the right way, proper time management. Cultivate sense of completeness, self-sufficiency, let go of cravings. If you value material goods too much, this temptation with come upon you at times. Let go of that false value.

Brahmacharya:  Non-Excess

Sense Control

Brahmacharya is used mostly in the sense of abstinence, particularly in relationship to sexual activity. Brahmacharya suggests that we should form relationships that foster our understanding of the highest truths. Brahmacharya does not necessarily imply celibacy. Rather, it means responsible behavior with respect to our goal of moving toward the truth. Practicing brahmacharya means that we use our sexual energy to regenerate our connection to our spiritual self. It also means that we don’t use this energy in any way that might harm others.

Practice: not repression, but moderation and awareness of sensual cravings or attachments

Aparigraha:  Non-Possessiveness

Neutralizing the desire to acquire and hoard wealth

Aparigraha means to take only what is necessary, and not to take advantage of a situation or act greedy. We should only take what we have earned; if we take more, we are exploiting someone else. The yogi feels that the collection or hoarding of things implies a lack of faith in God and in himself to provide for his future.  Aparigraha also implies letting go of our attachments to things and an understanding that impermanence and change are the only constants.  

Practice: Non-attachment to possessions, relationships

Limb 2: Niyamas

Niyamas (Disciplines of Self-restraint)

Niyama means “rules” or “laws”. These are the rules prescribed for personal observance. Like the yamas, the five niyamas are not exercises or actions to be simply studied. They represent far more than an attitude. Compared with the yamas, the niyamas are more intimate and personal. They refer to the attitude we adopt toward ourselves as we create a code for living soulfully

Sauca: Purity

The first niyama is sauca, meaning purity and cleanliness. Sauca has both an inner and an outer aspect. Outer cleanliness simply means keeping ourselves clean and our lives orderly and unclutterd. Inner cleanliness has as much to do with the healthy, free functioning of our bodily organs as with the clarity of our mind. Practicing asanas (yoga postures) or pranayama (using the breathe to strengthen the flow of life force/prana) are essential means for attending to this inner sauca. Asanas tone the entire body and remove toxins while pranayama cleanses our lungs, oxygenates our blood and purifies our nerves. But more important than the physical cleansing of the body is the cleansing of the mind of its disturbing emotions like hatred, passion, anger, lust, greed, delusion and pride.  When we clear the clutter from our personal environment and our mind we are more able to remain focused on the higher aspects of living consciously; we are less distracted by outside stimulations that take us away from being centered and grounded in our loving nature.  

Practice: Evening of mind, thoughts, speech and discrimination.  Keep the environment clean and clear. 

Santosa:  Contentment

Santosa is having a sense of modesty and the feeling of being content with what we have. To be at peace within comes from fostering contentment with one's life, even while experiencing its challenges.  When we accept that life is a process for growth all of the circumstances and experiences we create for ourselves become valid teachers and vehicles for expressing our highest nature. Accepting that there is a purpose for everything - yoga calls it karma – we can cultivate contentment and compassion, for ourselves and for others.  Santosa  means being happy with what we have rather than being unhappy about what we don't have.

Practice: Gratitude and joyfulness; remain calm with success or failure.  This state of mind does not depend on any external status.

Tapas: Self-discipline

Disciplined use of our energy 

Tapas refers to the burning enthusiasm to learn and understand how all facets of our life are tools for self-realization. Literally it means to heat the body and, by so doing, to cleanse it. Behind the notion of tapas lies the idea we can direct our energy to enthusiastically engage life and achieve our ultimate goal of creating union with the Divine. Tapas helps us burn up all the desires that stand in our way of this goal.  Another form of tapas is paying attention to body posture, eating habits, breathing patterns, and generally honoring the body as the vehicle that contains our life force and makes our human existence possible.

Practice: Determination to pursue daily practices, making sacifices as necessary, enthusiasm for the spiritual path. Joyfulness with outer discipline will lead to inner discipline.

Svadhyaya: Self-study

The fourth niyama is svadhyaya. Sva means “self” adhyaya means "inquiry" or "examination". Any activity that cultivates self-reflective consciousness can be considered svadhyaya. It means to intentionally find self-awareness in all our activities and efforts, even to the point of welcoming and accepting our limitations. It teaches us to be centered and non-reactive to the dualities of being both human and spirit at the same time, to burn out unwanted and self-destructive tendencies so we can live in balance with all aspects of our being.    

Practice: Reflection, Meditation, wanting to know the truth

Isvarapranidhana:  Surrender

Celebration of the Spiritual

Isvarapranidhana means "to lay all your actions at the feet of God."  It is the contemplation on God (Isvara) in order to become attuned to the natural expression of love and heartfulness in all our relations. It is the recognition that spirituality suffuses everything, that through our attention and care we can attune ourselves with our role as part of the Creator and see the good in all things. The practice requires that we set aside some time each day to recognize that there is some omnipresent force larger than ourselves that is guiding and directing the course of our lives.  When we adopt this practice we make internal space for comprehending the complex and pervasive working of divine expression in everything around us.

Practice: Faith, dedication, sincerity, and patience to transcend the ego, which is so resistant to surrender. 

​Limb 3: Asana

Asana is the practice of body postures. Physical postures creating awareness and self-discipline o the body through yoga poses.  We learn to take care of our physical structure to yoga poses.

Which type of yoga is right for you?

• Hatha Yoga
  

  • Hatha is a generic term, referring to the practice of physical postures.
    

• Integral Yoga
  

  • While gentle and noncompetitive, integral yoga is a comprehensive practice that includes chanting, postures, deep relaxation, breathing practices, and meditations.
    

• Iyengar Yoga
  

  • This style emphasizes proper alignment in order to maximize benefits. Classes often focus on fewer poses, but explore the subtle effects that body position has on a particular posture—for example, turning your foot slightly out instead of straight ahead for a more effective stretch.  Yoga blocks, straps, blankets, chairs, or other props are often used in Iyengar classes to allow you to work in a comfortable range of motion

• Restorative Yoga

  • Relaxation is the primary goal of restorative yoga classes. You do simple poses, most of them while lying down, and rest in each pose for several minutes, some even up to 10 minutes.

• Yin Yoga

  •  A passive practice, Yin Yoga involves variations of seated and supine poses typically held for 3 to 5 minutes, accessing deeper layers of fascia    

• Kripalu Yoga

  • Kripalu yoga, which incorporates all the traditional components, is known as the yoga of consciousness. This introspective practice integrates body, mind, and energy with an emphasis on inner psychological and spiritual development.

• Viniyoga

  • While most of the other types of yoga can be done in a group setting, Viniyoga involves private instruction and adaptation. With a therapeutic focus, an experienced instructor personalizes the yoga based on a person’s health, age, interests, and physical condition, including past and current injuries or limitations.

• Vinyasa Yoga

  • A Vinyasa practice links movement with breath. Each inhalation and exhalation is matched to a posture or a transition from one posture to the next. The most well-known Vinyasa sequence is the sun salutation, a flowing series of lunging, bending, and stretching poses.  (Sun Salutations)
    

• Ashtanga Yoga
  

  • The goal of this vigorous, athletic practice is to pro- duce internal heat, resulting in sweating and increased circulation. In an Ashtanga class, you flow through a specific series of postures that are synchronized with your breathing.

  • Power Yoga (Baptiste Power Yoga)
    

• Bikram or Hot Yoga
  

  • These styles of yoga are done in rooms that are heated to as much as 105° F.

  • Traditional Bikram classes are 90 minutes long and feature a flowing series of 26 poses that is done twice, with breathing exercises in between.
    

• Jivamukti Yoga
  

  • This vigorous Vinyasa style of yoga is also intellectually stimulating, focusing on spiritual development and the interconnectedness of all beings. The five tenets of Jivamukti are scripture, devotion, music, meditation, and nonharming (also referred to as non- violence or kindness).
    

• Kundalini Yoga
  

  • Through movement, chanting, breathing, and medi- tating, this type of yoga attempts to break through internal barriers and release energy to bring you to a higher level of self-awareness. Kundalini is a more spiritual practice emphasizing psychological and spiritual development along with physical health.
    

• Sivananda Yoga
  

  • Sivananda yoga is another spiritual style focused on elevating the human consciousness. The practice con- sists of five elements: specific poses to enhance flexibil- ity and improve circulation; deep, conscious breathing to reduce stress; relaxation to ease worry and fatigue; a vegetarian diet; and positive thinking.
    

• Kemetic Yoga
  

  • Is the ancient Egyptian system of Yoga enlightenment based upon the practices of physical movements combined with controlled deep breathing and meditation. The modern version of this ancient system was developed from primary research conducted by Dr. Asar Hapi and Master Yirser Ra Hotep (Elvrid Lawrence) of Chicago during the 1970s.

Limb 4: Pranayama    

Pranayama is breathwork.  We regulate and control life forces energies through breathing. We connect the body and mind with intentional breathing practices. Remember, yoga is a breath practice.  Breathing encourages relaxation and calm, and helps focus your awareness internally.   If gives you time to pause before you react out of a sense of your own discomfort, which is never a good time to respond.  Trying to respond to an emotionally charged situation before addressing your own internal discomfort puts the cart before the horse. 

Note: Our Breath is our most powerful tool to relax the body and clear the mind.

Benefits:

• Focuses the mind

• Increases mindfulness

• Generates internal heat

• Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.

• Calms the mind,

• Soothes anxiety and stress,

• Balances left and right hemispheres,

• Promotes clear thinking

The three most commonly used forms of pranayama includes:

• Ujjayi

• Dirgha Pranayama

• Nadi Shodhana Pranayama

Ujjayi Pranayama

Ujjayi is often called the "sounding" breath or "ocean sounding" breath, and somewhat irreverently as the "Darth Vader" breath. It involves constricting the back of the throat while breathing to create an "ah" sound -- thus the various "sounding" names.

Dirgha Pranayama

Known as the "complete" or "three-part" breath, dirgha pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.

​Nadi Shodhana Pranayama

Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning.

Limb 5: Pratyahara

Pratyahara is the withdrawal of the senses from external distractions. Our senses allow for external information to come to the mind. This information is part of reality and of what the world consists of. It is when the mind translates this information into words, and adds labels and emotions to it, that it becomes a hinder. It is the attachment to the idea of a form of sense, and the desire for either more or less of it, that leads to a distraction. We learn to operate without the control of the senses. We use them as needed, and withdraw from them when needed.

Turn off your phone. iPad or other gadgets. During this practice, you make a conscious effort to draw your awareness away from the outside world. You step back and take a look at yourself and observe your behaviors that interfere with your inner growth.

A journal is an inward focused reflection where you can explore parts of yourself and where those parts can answer back.  It is this dialogue, that goes on for an extended period of time, that has the potential to bear surprising insights, support truth-telling and foster courage.

Limb 6: Dharana                  

Dharana is the concentration on a single object (Ekagraha) to control the mind. As the mind tends to wander, we seek to train it to be still. It is the first step in mastering our minds. The mind can use the simple mantra of the breath to focus on, as a tool to steadiness. As we go about our lives, we can practice being fully present with our actions and keeping them limited. While rolling the mat, we simply keep the mind completely aware of this simple action, without letting our mind wander. We can practice this while drinking tea or driving as well.

Narrow down your focus to a single object. Think of this as prep for meditation. An archer focuses on the bullseye is an example of Dharana. It’s like a muscle on the body, the more you use it the stronger it becomes. Dharana is the snow-plow that clears the way for meditation.

• Stop Multitasking

• Book – The One Thing

​Limb 7: Dhyana

Dhyana is the practice of meditation. Once the mind has learned to stay still, it allows for deeper states of consciousness to arrive. It is through allowing without forcing, through acceptance with joy and ease that the mind “melts” away. As with our legs, when we need to walk, they are moving, when we go to sleep they rest, so with the mind, when thinking is not needed, it finds rest and allows the consciousness to shift into a deeper state. In dhyana the meditator becomes one with the object of meditation, a state beyond time and place and beyond the sense of self.

If you’re like me, your mind is in constant motion. Dhyana is quieting your mind through repetition of this practice. Dharana is focused attention and Dhyana is awareness without focus.

• Mindfulness

  • Basic Breathing Meditation

  • Guided imagery Meditation

  • Loving Kindness Meditation

• Yoga Nidra

  • Irest Yoga Nidra Meditation

Limb 8: Samadhi

Samadhi is bliss, total freedom, freedom from all the hindrances and sufferings of this life. We find Liberation from all levels of identities, from worry, attachments and all that holds us back. We realize our life beyond the realms of space and time, beyond the limitation of the body or mind. Samadhi is the state of total absorption, of exquisite balance, and of melting the self into the universe.

Samadhi: perfect meditation
Sama: complete, Dhi (dhiyana) – meditation

This is where all the other limbs and practices come together. It’s a voluntary and involuntary result of practicing the other 8 Limbs. If you have ever watched extreme sports and elite pro athletes, then you’ve heard about the Zone or Flow. That’s Samadhi. A state of conscious unconsciousness.

• Practice Gratitude