The Eight Limbs of Yoga

Image from We Heart It

For most westerners yoga is physical movement, with a little bit of relaxation and meditation which is beneficial for the mind. For some people this is enough - and that is fine!

However there are eight limbs of yoga and each one needs to be achieved before reaching spiritual enlightenment.

There is a lot to each one, but here is a short summary of each in layman's terms for you.

1. Yama

Yama refers to self restraints, or how we behave in relation to other people. One way of thinking of Yama is to consider the rule we have all heard as children (perhaps in scripture!) "Do unto others as you would have them do unto you". The areas of Yama include non-violence, truthfulness, non-stealing, abstinence (meaning not using sexual energy to harm others) and non-possessiveness.

2. Niyama

Niyama is self-discipline or observances. Niyama includes personal cleanliness, contentment, spirituality, self study and the surrender to God (whatever God may mean to you. It doesn't necessarily have to mean a God from a particular religion, but any higher power - such as the universe).

3. Asana

This is where most Westerners began their study of yoga. Asana is the physical postures we think of when we say yoga. Through Asana we take control of our physical body, which allows us to sit easily in meditation.

4. Pranayama

Pranayama is control of life force, or prana. In a yoga class you will often perform breathing exercises such as this one which help to purify the body. In yoga the breath has strong connections to the mind and emotions. Pranayama is the last limb which is related to the physical body.

5. Pratyahara 

Pratyahara is the withdrawal of the senses. This is when yogis begin to sit and move their awareness to their inner world, and away from external distractions or senses.

6. Dharana

Dharana is when we start to steady the mind. As you will be aware, your mind becomes extremely active when you try to think of nothing! Yogis may use a single point to focus on, such as the breath, and object or a mantra. Practicing extended periods of concentration leads onto meditation.

7. Dhyana

Dhyana is the stage of meditation of contemplation. When starting to learn meditation, we may think that dharana and dhyana are very similar. The difference in that dharana is a single-pointed focus or concentration, where dhyana is moving beyond this, to a state of being without focus. Here the mind is still without thought.

8. Samadhi

This is the final stage of yoga, spiritual enlightenment or pure bliss. It is said that at this point, the yogi merges with their point of focus and transcends the Self altogether!

Asana this week: Navasana (boat posture)

Image from befairbefunky

How gorgeous it this yoga platform!?

Navasana or the boat posture strengthens the core, hip flexors and the spine.

Some points to remember: To perform Navasana, you want to feel as if you are sitting just at the edge of the sit bones, towards the tail bone. Focus on lifting and opening the chest and heart.
Extend the spine, feeling that you are creating space in between your ribs. Check that you aren't hunching the shoulders, or holding your breath. If you are, take a more gentle variation until you develop strength. Many people feel Navasana in their core. While it definitely is core strengthening, it is also very strong on your deep hip flexors. Think about this while in the posture - by grounding the the thigh bones and pelvis and lift and lengthen away from this anchor.
The abdomen will engage due to the position your body is in, but see if you can breathe into the belly rather than hardening it.

As you come out of the posture, roll back to your sit bones and hug the knees towards the chest. Allow the belly to soften and notice the warmth spread from the centre of your body.

Variations: Keeping the knees bent is an easier variation. If this is still too strong, keep the toes lightly touching the floor but continue to lean back slightly towards the tail bone.
For a stronger posture, take ardha navasana by leaning back further, so you are now sitting more towards the sacrum (however make sure your back is still off the floor) and lower your legs a little. As with any yoga posture, make sure you don't compensate a part of your body simply to feel you are taking a more advanced posture.

Asana this week: Salamba Sarvangasana (supported shoulder stand)

 

Image sourced from pichaus

Salamba Sarvangasana, or supported shoulder stand is sometimes known as 'The Queen of Postures'. It is an inversion, and usually part of the finishing practice. It is said to be a calming posture as it stimulates the parasympathetic nervous system.

When to do this posture: Shoulder stand is often performed at the end of the practice as it calms the body down. Many teachers advise to lie the back and shoulders on 2 or 3 folded blankets. This prevents pressure being placed on the vertebrae in the neck. Due to it's soothing qualities, it is advised to do shoulder stand in the evening, but it is often included in morning practice too. The shoulder stand is recommended to help with insomnia and anxiety. With the neck in this position the glands in the base of the throat, such as the thyroid, are stimulated which helps to regulate the endocrine system. Like all inversions, the shoulder stand feels great to do when you have been on your feet all day.

Variations: From shoulder stand you can lower the feet over the legs to halasana or the plough posture. Keep supporting your hips until or if your toes reach the floor. If they reach the floor you can interlock your hands behind your back. From halasana you can bend your kneed and squeeze around your ears in karnipidasana. To counter these postures, take matseyasana, the fish to release the neck and open the throat.

Some points to remember: It is important to be aware of the safety of your neck while in shoulder stand. We all learn about drawing the chin towards the chest to keep the back of your neck long. When I was in New York I noticed that many of the teachers taught to keep this length at the back but then point the chin to the ceiling to maintain the strength of the neck and to avoid over stretching. The use of blankets should help with this. Eventually your feet, hips and shoulders will be in one line, but you can keep a bend at the hips as you move towards this. Taking this option means you will be holding the weight of the lower body in your hands so there won't be as much pressure on the neck and shoulders. Try to keep your eyes soft and visualise space around the neck and shoulders.

When to avoid shoulder stand: Women who are menstruating or pregnant, people with glaucoma or a detached retina, and those with high blood pressure. If you have any issues with your neck, it's best to take a more gentle version. The most gentle option is to lie with your legs up the wall.

Asana this week: Adho Mukha Svanasana (Downward facing dog)

 
Image sourced from Pinterest

Adho Mukha Svanasana, or down ward facing dog, is an asana many of us are familiar with.

Downward dog is essentially a gentle inversion. BKS Iyengar states that it is a convenient posture to practice for yogis who are not yet ready for stronger inversions, such as a headstand. The upper body is lowered and stretched which allows blood flow to the area without strain on the heart. 

When to do this posture: Downward facing dog is beneficial to do when feeling fatigued. The increased blood flow to the head rejuvenates blood cells and invigorates the brain. It also helps with stiffness around the shoulder blades.

Some points to remember when performing Ardo Mukha Svanasana: If your hamstrings are particularly tight, it is a good idea to slightly bend the knees and lift the heels up off the mat. This will allow your spine to lengthen and straighten. Push the belly towards the thighs. However be aware of sinking the chest if you have a flexible upper spine. Although we are ultimately aiming to press the heels to the floor, it is important not to curve the spine just to straighten your legs and have your heels on the floor. Check that the inside edge of the heel is just out of your sight, so toes ever so slightly turn in.

To open the shoulders and relieve stiffness in this area, turn the under arms towards each other. Imagine you are tightening or spreading the skin between the shoulder blades, as opposed to bunching. Allow the head to hang.

Press the finger tips and palms to the floor, and have the idea of the arms lifting up out of the wrists and the torso lifting up out of the shoulders. Think about lift, or pressing the earth away, rather than sinking the weight towards the floor.