Yoga is so much more than the shapes we make with our bodies - it's a philosophy, a way to live our lives. The Yoga Sutras of Patanjali, one of yoga’s most important texts, outlines the Eight Limbs of Yoga or Ashtanga Yoga, as a path to self-realization or liberation. Just like any path, it has both a beginning and an end.
The second step of the Eight Limbs are the Niyamas: five observances designed to help us with our inner world. While the Yamas guide us into how we can interact and live in the world, the Niyamas turn the focus inwards to create curiosity and build awareness of our relationship with ourselves and the divine.
Why Are the Niyamas Important?
The Niyamas are tools we have been given for deep, personal transformation. By practicing them, we create the conditions needed to move into the other limbs of yoga, such as Pratyahara (withdrawal of the senses) and Dhyana (meditation). The Niyamas teach us that the seeds of spiritual growth are planted when we start to pay attention to our inner world.
Historical Context of the Niyamas
The Yoga Sutras of Patanjali, written around 200 BCE, are a foundational text of Classical Yoga. In these sutras, Patanjali sets out the Eightfold Path—a framework or ‘path’ that leads to liberation (moksha). According to Patanjali, there are 196 of these Sutras or short verses that encompass the teachings of Yoga.
The word Niyama is derived from the Sanskrit root ni, meaning ‘within or ‘inward,’ and yama, meaning ‘restraint.’ These are practices that help tune up a person's inner world and provide the structure for practices such as meditation to moving toward samadhi (acceptance of the ultimate reality). In Sutra 2.32, Patanjali introduces the five Niyamas as the observances that are essential for self-discipline:
1. Shaucha (cleanliness or purity)
2. Santosha (contentment)
3. Tapas (discipline or fire)
4. Svadhyaya (self-study or study of Self)
5. Ishvarapranidhana (surrender to the divine)
The Niyamas remind us that transformation ought to begin within. By following these principles, we gradually prepare ourselves for the higher stages of yoga, such as concentration or Dharana, meditation or Dhyana, and self-realization or enlightenment-in Sanskrit, Samadhi.
The Five Niyamas: Practically Explained
1. Shaucha (Cleanliness or Purity)
Shaucha invites us to clean our bodies, minds, and personal space for clarity and well-being.
Historical roots:
In the Vedic tradition, cleanliness was related to rituals and worship, and purity was seen as a means to connect with the divine. Patanjali intended this to include physical and mental purification.
As a step in Yoga:
Shaucha is about building up a correct inner environment without distractions and impurities, which helps the mind focus during meditation.
In asana(physical practice) and life:
Practice Shaucha during yoga by keeping your mat and practice space clean and tidy. Wear clean clothes to practice in, keeping your mat clean and as a place that reflects your inner world. Maintaining a clean body, practicing good hygiene, and eating wholesome, sattvic (pure) foods all promote health and encourage the practice of purity. Clearing the mind of negative thoughts and distractions is equally important. Notice where your attention is going. How do you spend your time? What are you watching, listening to or reading? Do they foster the idea of cleanliness?
2. Santosha (Contentment)
Santosha means adopting gratitude and letting go of expectation for what should be, while the search for happiness is looked upon in other conditions.
Historical roots:
Ancient yogic texts state that contentment emerges from self-awareness with a deep feeling of connectedness to the present moment. According to Patanjali, Santosha leads unfailingly to supreme joy.
As a step in yoga:
Santosha helps yogis detach from desires and the outcomes of situations, leaving us space for joy during our spiritual journey.
In asana and life:
On the mat, practice Santosha by accepting where you are at the moment in poses like Warrior III (Virabhadrasana III). Instead of being upset about your shaking leg, notice the strength where you have it, where you can deepen your breath and the simple joy of being in your body. Off the mat Santosha gives us the opportunity to see difficulties as an opportunity to practice contentment with exactly what is happening now. It will change. Everything does. Here is the perfect time to practice being content, even if we think it should be another way.
3. Tapas (Discipline or Fire)
Tapas refers to the disciplined effort and inner fire needed for transformation and growth.
Historical roots:
Tapas has been a cornerstone of spiritual practice in Indian philosophy, representing the heat that burns away impurities and fosters self-mastery.
As a step in yoga:
Discipline is necessary to sustain a consistent yoga practice, enabling progress through the Eight Limbs. Getting on your mat everyday or on your cushion, even when you don’t want to, is Tapas at work. Tapas builds resilience and prepares the mind for meditation.
In asana and life
Build Tapas in yoga with poses that require strength and focus, like Chair Pose (Utkatasana). Off the mat, commit to small daily habits that align with your path, such as morning meditation or limiting how much time you spend on your phone.
4. Svadhyaya (Self-Study)
Svadhyaya is a form of self-inquiry and the process of studying sacred texts in order to learn more about ourselves and the nature of life.
Historical Roots:
Traditionally, Svadhyaya means the reciting and contemplating of spiritual texts—the Vedas or the Bhagavad Gita—encouraging awareness and self-reflection.
As a step in yoga:
Self-study allows yogis to gain insight into their strengths and weaknesses. It allows us to observe our actions and thoughts from a loving and compassionate place, without getting caught up in the drama of our lives.
In asana and in life:
Svadhyaya means observing how the body and mind respond to the various postures in yoga. Off of the mat, this means studying spiritual texts or stories of saints and mystics.
5. Ishvarapranidhana (Surrender to the Divine)
Ishvarapranidhana teaches us to let go of ego and surrender to a higher power, trusting the flow of life.
Historical roots:
This is in accord with the traditional yogic belief that devotion and humility bring spiritual freedom. Patanjali describes surrender as one of the methods of transcending the small self or ego, and uniting with the divine.
As a step in yoga:
Ishvarapranidhana helps yogis release attachment to results, embracing trust in the universe's greater plan.
In asana and life:
On the mat, release holding tension and control through surrender in Savasana (Corpse Pose). Off the mat, acknowledge acceptance in frustrating situations and trust in the unfolding of life.
How the Niyamas Guide Us Through the Eight Limbs
The Niyamas are foundational stages of Ashtanga Yoga. Along with the Yamas, they prepare the practitioner for the deeper, internal practices of Pratyahara (withdrawal of senses), Dharana (concentration), and Dhyana (meditation). By cultivating inner discipline and clarity, the Niyamas create a path to experience Samadhi - the ultimate state of blissful union with the divine.
Incorporating the Niyamas Into Your Life
To embody the Niyamas:
1. Themed practices: A week or a month could be focused on only one of the Niyamas.
2. Journaling prompts: Reflect upon each Niyama and notice how and when they appear in your everyday life.
3. Pose pairing: Apply specific yoga postures as practical expressions of every single Niyama. Some sample practice of Shaucha could involve detoxifying twists: Revolved Triangle - Parivrtta Trikonasana. For Santosha: restorative yoga - Legs-Up-The-Wall pose, Viparita Karani.
Why the Niyamas Matter
The Niyamas remind us that yoga is not just physical but a way to be. The practice of Niyama brings peace, discipline, and trust in our journey and in the deeper parts of ourselves. So how are you exploring and practicing the Niyamas today?
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