The Eight Limbs of Yoga – How to take your Practice off the Mat, into your Daily Life

Hello, and Happy New Year!  I have to admit that January is one of my favorite months.  After a typical whirlwind December of fun, festivity, and freedom, I am always eager to settle down into a routine and commit to some New Year’s Resolutions.  Today I’m explaining why we should view our resolutions through the lens of the Eight Limbs of Yoga – a holistic approach to spiritual self-transformation. 

Allow me to first share a quote that hopefully will clarify the phrase ‘holistic approach’ – the understanding that Yoga is so much more than stretching on our mat. 

“A regular yoga practice almost inescapably changes the nature of one’s every day life in the world.  The peace and tranquility, as well as the health benefits, that one draws from practice undoubtedly impact one’s everyday experience.”

Stuart ray sarbacker & kevin kimple – “the eight limbs of yoga, a handbook for living yoga philosophy”

Don’t get me wrong, I also enjoy running, spinning, and dancing, but I don’t see many Zumba authors publishing texts that document these kinds of side effects!  Let’s begin. 

Intention vs Resolution

How are you feeling about 2023 so far?  Have you made a resolution already?  Have you kept it?  How about 2022’s resolution?  If you said no to either of the last two questions, I’d say you’d be in the 99^th percentile.  It is almost impossible to keep resolutions!  Unless you add in qualifiers…like cheat days, or ‘not on weekends’…etc.  The word resolution is so black and white – you do or you don’t.  And as you’ve probably noticed, we don’t live in a black and white world. 

As I have become older and (self-proclaimed) wiser, I have vowed to stop using the word ‘Resolution’ and to replace it with ‘Intention.’  And now I shall attempt to persuade you, dear reader, to adopt this vocabulary shift too.  Intention is much more malleable, yet forward thinking.  Here, if your boss brings in donuts, or your car breaks down, or you get sick and have to miss your workout, or you lose your temper: you don’t tip your head back and wail in despair that you broke your rule and the year is ruined.  You can calmly take a breath, and resume your intention the next minute, hour, or sunrise. 

Eight Limbs of Yoga  

If you have not selected an intention yet, might I suggest one of the Eight Limbs of Yoga?  Or even if you have an intention, if it’s a positive one, I bet it falls into one of the categories.  Determined to eat healthier?  Try Saucha or cleanliness of the body.  Striving to be more productive?  Focus on Tapas or Self-Discipline.  If after reading this post,  you discover your intention falls into one of the Limb categories, please, please let me know; these synchronicities make me so giddy!

So, what are the Eight Limbs of Yoga do you ask?  Great question, and you’re not alone.  I didn’t know until two years ago either. 

Yoga Sutras

I learned, in Yoga Teacher Training, that traditional Yogis follow certain guidelines on how to live a meaningful and purposeful life. These guidelines are called the Eight Limbs of Yoga, which are listed and explained in the book “Yoga Sutras of Patanjali.”  This text is a collection of Sanksrit sutras, or verses, on the theory and practice of yoga.

Now, time for a disclaimer, I have read this book, and a commentary, but I am by no means an expert.  Reading the Sutras is like reading the Bible or the Building Code.  You don’t master it on the first go.  This is a text that you can revisit your whole life and still discover new meanings, profound insights, or perhaps frustrating contradictions.  Happily, for us, it’s much shorter.  Look at this cute little book!  It will fit in your clutch, or maybe even in your back pocket. 

So, without further ado, here is a brief summary of the Eight Limbs of Yoga. 

1. Yamas – Restraints

The Yamas, roughly translated as ‘Restraints,’ are a collection of 5 ethical considerations to help us guide our interaction with others.  These are in order, English then Sanskrit – Nonviolence (Ahimsa), Truthfulness (Satya), Non-stealing (Asteya), Chastity or Moderation (Brahmacharya), Non-coveting (Aparigraha). 

At first glance, these seem like basic morals we were taught as children, but after further dissection, I believe we all can still work on these principles as adults.  For instance, take Non-stealing.  I don’t necessarily have to quelch a desire to snag a Butterfinger from the impulse aisle at Ralphs, yet every time I am late bringing Maia to school, I am stealing the teacher’s time away from her other students due to the disruption.  Ouch. 

Yogis, or people who practice Yoga, are said to hold themselves to a higher standard of morality.  However, Yogis do not consider themselves perfect.  Yoga itself, is said to be a lifelong ‘Practice.’  The commentary on the Sutras, cited above, writes,

“The practice of Yoga is for imperfect people, especially those who are earnestly dedicated to transforming themselves and their moral and spiritual legacy in this world.”

2. Niyamas – Observances

The Niyamas, or Observances, are constructive actions one takes to deepen their spiritual life.  They are as follows, Cleanliness (Saucha), Contentment (Santosha), Tapas (Self-Discipline), Self-Study (Svadhyaya), Faith (Ishvara Pranidhana)  

The same commentary summarizes the difference between Yamas and Niyamas succinctly writing,

‘Yama is what one does when others are looking, and Niyama is what one does when others are not looking.”

If I had a favorite Limb of Yoga, this would be it.  I wrote about a few of these this year, and included links in the paragraph above – my favorite being Self-Discipline. However, the Niyamas are also, perhaps, the hardest Limb for me.  Contentment alone is a lifelong struggle for most of us, right?   Have you ever thought something like, “When this happens, it’ll be okay.”   Here are mine…. When Maia sleeps though the night, I’ll exercise.  When we can afford a house, we’ll be happy.  When Ethan is potty-trained, life will be easier.

Or, how about: After I study the Eight Limbs of Yoga, then I will be content.  Did you get the irony? Contentment is Now.  Future Contentment would be an oxymoron.  Mull on that for a second. 

3. Asana – Posture

Finally, we’ve reached the Limb that everyone knows, right?   I discussed this last month, read here if interested. So, if before today, you thought yoga was just all stretching in tight pants, you aren’t the first and won’t be the last.  The western yoga culture has latched onto this aspect of Yoga the most, and it draws many people in for health and fitness benefits.  These are certainly wonderful side effects, but they are not the primary reason of Yoga.  BKS Iyengar, a renowned teacher of modern yoga writes in his book “Light on Yoga,”

“Asanas have been evolved over the centuries so as to exercise every muscle, nerve and gland in the body.  They secure a fine physique which is strong and elastic without being muscle bound and they keep the body free from disease.  They reduce fatigue and soothe the nerves.  But their real importance lies in the way they train and discipline the mind.”      

4. Pranayama – Breath control

Breathing – I bet you’re thinking – I’ve got this one down!  Maybe, maybe not.  I wouldn’t say I do all the time.  Pranayama isn’t just breathing, it’s the control of the breath.  There are many types of breathwork used in Yoga history, all for various purposes, but the one I focus on most in my classes is Ujayi Pranayama, or Breath of Victory.   It is a breath cycle where you restrict the muscles in the back of your throat and elongate the inhale and exhale further than you typically would. 

This type of breathing brings builds up internal heat, ideal for exercising, but also soothes the nerves.  There are numerus scientific articles, I will link to one later this year when I write more extensively on pranayama, that justify the relationship between breath control and its connection to the nervous system.  It’s not nonsense when they tell people with anger management issues to breathe deeply, it’s science.  Yet, when I feel my temper rising with my kids, I wish it were that easy! 

5. Pratyahara – Sense withdrawal

We move on to Pratyahara, or the withdrawal of the senses.  This is the final ‘external’ limb, as the remaining three dwell in the mind alone.  Pratyahara asks us to remove ourselves from the distractions of the world to silence our mind to prepare for meditation.  Historically Yogis have retreated or gone into seclusion to physically withdraw, but for us modern-day practicioners, a quiet space where you can be alone is sufficient. 

6. Dharana – Concentration or Focus

When one has settled the mind through breath control and sense withdrawal, he or she is ready for the sixth limb of Dharana, or complete concentration. 

“Concentration is the hallmark of meditation and relies on both the habituation of fixing the mind on an object and the abandoning of distractions.” 

Stuart ray sarbacker & kevin kimple – “the eight limbs of yoga, a handbook for living yoga philosophy”

Some suggested objects to fixate on are a place on your body like your naval, heart, the tip of your nose, or a sound or mantra such as OM, or the movement of the breath through your lungs.  I’ve even read that if you eat a piece of chocolate cake with intense singular focus, this too can be a version of Dharana! 

7. Dhyana – Meditation

The seventh limb is an extension of Dharana called Dhyana.  Dharana is explained as more momentary or short term concentration. Where as, when one is able to hold the concentration for longer periods of time, continuously and sustained, then Dhyana, a deeper level of meditation is achieved. 

If the Eight Limbs of Yoga were a ladder, I can admit that I’ve not climbed this far yet.  But I’m working on it.

8. Samadhi – Transcendence or Liberation

The final limb of yoga is Samadhi, which has many translations, but for the sake of brevity, we’ll settle on Transcendence.  The commentary reads,

“As the fluctuations of the mind settle down and the scattered energies and emotions are brought together and away from distraction, the practitioner experiences states of peace and intense bliss due to being free of the burden of afflicted emotions…the world is understood and spiritual liberation is experienced.” 

Again, I’ve not been here.  I have no idea what spiritual liberation is, but it sounds lovely. 

Yoga Powers

If you read on, the Eighth Limb is where things really get interesting in the Sutras!    Once you’ve obtained Samadhi, (excuse my French) crazy shit can happen!   You might be able to see the future, understand animals, read minds, become invisible, or project out of your body. 

Have you seen the Dr. Strange movies?  I’m not a Marvel fanatic, but I LOVE the Strange series.  When I read this section of the Sutras, I giggled, as I visualized Benedict Cumberbatch and his astral projections. 

Okay, now is this real?  Who knows.  There’s certainly a lot of texts written about it.  And you can listen to podcasts interviewing famous Yogis like Rod Stryker who is not shy about his enhanced abilities.  But some historians argue that these powers are simply metaphors.  Those party poopers. 

Implementing the Eight Limbs of Yoga

Regardless, whether or not we ever achieve Samadhi or obtain a Yoga Power, practicing the Eight Limbs of Yoga will, undoubtedly, be beneficial, for our own personal growth and society as a whole.

  So now that you know what they are, you may be asking, “Where do I start?”  Aside from the obvious, go to yoga class, sit quietly, breathe, focus and meditate, I suggest we begin with asking ourselves these questions, prompted by the commentary:

1. “How can we draw the eight limbs of yoga into our lives and ultimately transform all that we do, pleasant or painful, into a contemplative experience?” 

Take my example of tardiness, being late to Maia’s school.  As I re-read my statement, I noticed that it’s a bit whiny.  Instead of berating myself, I should view this experience through, what I will call the “Limb Lens,” and then take actions to ‘transform’ my bad habit by prioritizing timeliness.

    2. “How might we enhance or expand the activities that strengthen our yoga practice and how might we cut back or eliminate the activities that are at odds with it?” 

I bet you can think of a few applications, but here’s mine: I love me a glass of red wine with dinner.  But I know, if I consume that drink, the odds of me going to a night yoga class, or unrolling my own yoga mat at home, are greatly reduced.  Hence, I should ‘cut back’ on said wine. 

Final Thoughts

So, here’s my 2023 New Year’s Intention.  No it’s not Dry January for me, though I am hoping to exhibit more restraint.  I am going to further study the Eight Limbs of Yoga.  I will do my best to implement these into my daily life.  And I commit to expanding upon my research and life lessons in this blog, for the benefit of my readers, my yoga students, and myself. 

Care to join me on my journey?  Let’s see what happens, shall we?  Maybe we’ll both learn to levitate, who knows?  I’ll settle for a little bliss. 

I’ll leave you with one final quote and charge:

“May we all find success in our efforts to transform ourselves and bring more peace and compassion to the world through the practice of yoga.”

Stuart ray sarbacker & kevin kimple – “the eight limbs of yoga, a handbook for living yoga philosophy”

Happy New Year, friends.