Patanjali’s 8 Limbs of Yoga

As yoga teachers, how do we integrate teaching the eight limbs of yoga within a yoga asana class?

The eight limbs of classical yoga are the foundation and guiding principals of all yoga practice and offer the means of bringing about real and lasting transformation in our lives. These yoga sutras are listed below with suggestions on how to integrate into a yoga asana class. This can be utilised in the class during asana’s or meditation.

1. Yama – moral restraint/ethics

The teacher can utilise the meditation time in class in savasana or while holding an asana for a period of time to talk to the class about ethics. The discussion can relate directly to the spiritual benefits of the particular pose, in addition to the physical side. This can be in the form of a dialogue or a reading that includes any of the 5 guidelines:

Ahimsa – non-violence – for the class to think about how we adopt an attitude of compassion to all living things both to ourselves and the world around us.

We can cultivate ahimsa in a yoga practice by suggesting at any point to students to remember to listen to their body with respect to their limitations and to guard against temptations to force their body into postures that are beyond their capabilities. Just to find the right balance. Can provide an example, to think about how we interact with other people. And how we can be kind and supportive towards others. Ask the question are my thoughts, actions, and deeds fostering the growth and well being of all beings? (Donna Farhi)

Satya – truthfulness – can talk about stating that total honesty demands great courage. That telling a lie no matter how small undermines our sense of worth. Not only in the eyes of others, but more importantly in our eyes too.

In class can relate this to our practice to be accepting of our abilities and ourselves and reflect on how we are feeling at this moment. Also could get the class to think about when we are communicating with others first reflect on is it helpful to say something in a situation? (Katie Spiers) ie is the communication truthful and is it helpful? And is the person we are going to communicate the message to able to understand it?

Asteya – non-stealing – explain how this involves asking for no more than we need. For example, we should avoid taking anything from others unless it is freely given. Be it time, energy or wealth. In class can relate this to not taking more from ourselves than we are capable of in our yoga practice. Give examples such as, not stealing someone’s time by being late, or someone’s energy interacting in a relationship, or borrowing something & not being mindful about someone’s possessions. Get the class to take a moment to dwell on at least one gift of either - having a loving partner or a loyal pet, the grace of good health, or the pleasure of having a garden. (Donna Farhi)

Bramacharya – chastity – this can be discussed as a more general instruction to exercise moderation and self-restraint in all aspects of our lives. (Abstinence is different.) Discuss this is not engaging in any kind of sexual conduct that causes harm to oneself or another person. Discuss that it doesn’t judge whether we should be married, our sexual preferences, it’s about causing the minimum amount of suffering. It means how we use our sexual energy to regenerate our connection to our spiritual self.

Could get the class to reflect and look at your own relationship to sexual energy, consider whether the ways you express that energy bring you closer or further away from your spiritual self. (Donna Farhi)

Apariggraha – non-attachment – this can be talked about, as a common pattern of human behaviour is to resist change by holding onto things, such as desires, people or material possessions, in an attempt to generate confidence and security.

This state prevents us from living in a free and vital way. Instead it is better to welcome change as an opportunity to assist growth and learning. Discuss with the class that external material items will not help you find inner peace/bliss. They could be a distraction, as holding on to things and being free are two mutually excusive things. Get the class to think about the way they use things to reinforce a sense of identity ie clothes, house, and job. Read the quote from Gandhi:

Gandhi said, There is enough in the world for everyone’s need, not everyone’s greed.

2. Niyama – personal/self discipline – codes for living soulfully

The teacher can utilise the meditation time in class while holding an asana for a period of time to talk to the class about niyama.

This can be in the form of a dialogue or a reading that includes any of the 5 principals:

Shaucha – which means cleanliness – not only to the cleanliness of our bodies but also internal health.

Could discuss keeping the body clean and respecting your body by looking after it.

Could select an option to teach the class about neti.

Could suggest to the class to think about trying to limit some of the toxins we habitually ingest, not only alcohol and tobacco, but also the additives in processed foods, the pesticides sprayed on crops, and the chemical residues in tap water.

Santosha – contentment – could reflect on how we can achieve contentment without looking to another person or external possessions.

Ishvara pranidhana – creation of the Spiritual

For these two codes can utilise chanting some of the Jivamukti chants during a class, a reading or meditation to incorporate niyama.

Tapas – burning enthusiasm – is the disciplined use of our energy that generates a momentum that carries us forward.

This can be achieved through the asanas in class in a challenging practice.

3. Asana – posture practice

This is the physical aspect of a yoga class. Can teach the class postures along with the spiritual guidelines, applying the yamas and niyamas.

4. Pranayama – breath control

In the class can combine the controlled rhythm of breathing with the yoga movements to encourage the body to relax, stretch and open. The class can commence with deep abdominal breathing, with 4 counts for each inhale and exhale and adding the mantra “let” with the inhale and “go” with the exhale. Can teach the class alternate nostril breathing. Can inform the class by focussing our attention entirely on the breath and the synchronised moves of the body we learn to still the mind, centring it with the body. In going so the mind and body become one as we move towards the state of yoga or union.

5. Pratayhara – control/withdrawal of the senses

There are many opportunities to use this in a yoga class. Such as in meditation, to come to a place of stillness. The “drishtis” (gaze points) can be incorporated into a class to help develop this limb. By focussing on fixed points to limit what we can see around us. This practice will help students to concentrate and develop a deeper internal focus on the body. Include in actions, ujjaya breath (synchronising every movement with either an inhalation or exhalation), and the bandhas in the practice.

6. Dharana – concentration

Can practice a meditation to help students develop this limb.

A simple meditation for ten minutes at the end of a yoga session will help develop the concentration of dharana. Freeing the mind from distractions and drawing the attention inward.

Get students in a comfortable position with eyes closed, and focus on the physical action of breathing, listening to the rhythmic sounds of each inhalation and exhalation. Feeling the air on the skin as it passes through the nostrils. Experiencing the gentle expansion and contraction of the chest and visualising each breath as it flows in and out of the lungs. Any thoughts are observed without judgement and allow them to pass by. Return the attention to the breath.

This meditation can be started with 10 minutes and the duration increased when ready.

This enables the class to begin to focus fully on the inner self without becoming distracted by thoughts, emotions or the activities of others.

7. Dhyana – meditation

It is possible to develop this when practicing asanas, when we become so absorbed in practice that we experience self, movement and breathe as one. A simple meditation at the beginning or end of a class will also achieve dhyana. Please refer to the prior limb meditation.

8. Samadhi – contemplation/union with the higher self/ecstasy.

Could use the meditation or asana practice as a time to provide a reading/information about the origins of yoga, and the spiritual benefits of the practice to everyday life.

Can talk about how exploring these eight limbs of classical yoga through meditation take you towards the goal of settling the mind into silence - the original purpose of yoga practice.

How this moves our thinking away from the outward postures as measures of success towards the asanas as a means for inner change.

That the yoga sutras teach us that the more balanced and calm our mind is, the greater our prana – universal life force. Our state of mind can influence the flow of prana through our breath and vice versa. The yoga postures strengthen the body for meditation, pranayama, prepare the mind for the silence and concentration required of meditation and encourage spiritual development. That the last four of the eight limbs of classical yoga represent the meditation aspects of yoga. This practice is an unfettered path to mindfulness, which centres ones attention, or mental energies for the purpose of stilling the mind. Meditation instils a sense of living in the present moment and increases physical stamina, mental concentration and resolve.

Can discuss, how yoga is an approach for cultivating the mind’s potential for concentration and meditation or transcending the mind for the purpose of physical and mental discipline. Yoga is a science that gives you the knowledge of your true self. It is only within the stillness of total relaxation that we can heal and experience our true selves and the oneness that connects everything. The yoga sutras cultivate attitudes in our own lives that bring joyfulness of mind and heart. Such as the way we relate to others, with a sense of kindness and compassion, essential to the path of inner peace.

The mantra Om can be repeated several times at the end of the class, representing the fundamental sound of the cosmos.

Kate Ireland