Asana, The Third Limb of Yoga

If you’ve been to a yoga class in the United States, you probably have a pretty good idea of what asana is, but for clarity sake…asana is the physical practice of the yoga postures. The poses emulate nature and have a strong physical and naturally occurring psychological effect on us, expanding our consciousness.

There are countless reasons for and benefits to practicing yoga asana. Performing the postures keeps the body strong and supple, stimulates organs, glands and nerves, increases stamina, and disciplines the mind just to name a few benefits. There is not one cell of the body that does not require oxygen to perform its functions and the deep breathing we purposely use while practicing delivers that needed oxygen and increases calmness.

Engaging in a regular asana practice is also a physical ‘thank you’ to everything and everybody that contribute to the making of you, expressing appreciation for the gift of your life. We take good care of this gift so that we may use it for the service of others.

One very good reason to engage in a regular asana practice is maintaining physical health. Observe a 10 year old sometime or remember yourself at that age. 10 year olds run to get from place to place, maybe even doing a flip along the way. Then they hop on a skateboard or bike and cruise on down the street engaging more muscles, tendons and joints, than you could name.

Then watch a 20 year old. They may go out for a run or to the gym several times a week and stretch a little, but there’s a marked difference in the way a 20 year old and a 10 year old use their bodies.

Flash forward to 30 year olds, 40 year olds, 50 etc. and have a good look. By now they’re sitting in seats with their backs supported most of the day and probably moving their bodies much less than they did when they were younger. As you progress along in these 10-year increments of life you notice how much less active we become and how much less range of motion we use in the course of a normal day. Certainly I’m not suggesting that anybody run out, grab a skateboard and hit the streets or that we should aspire to be like a 10 year old in any way. What I am suggesting is to reclaim as much of that range of motion and activity level for the sake of good health, and an excellent way to do that is through an asana practice.

Many of us view the yoga mat as a great practice ground. On the mat we may consider the first two limbs of yoga and try them out. We can try out ahimsa (compassion) by not harming ourselves doing the postures in an excessive way. We may practice aparigraha (non-grasping) by not coveting the loose hamstrings of the person next to us and slowly, allowing our own hamstings to lengthen at their own rate. We can practice tapas (burning enthusiasm) by giving our postures all the energy and focus we have, realizing and accepting that that level will be different every time we practice. Santosha (contentment) shows up while we’re on the mat when we lovingly accept our circumstances and allow change to happen at its own rate. What better place and situation for swadhyaya (self-study) than while practicing yoga as we are so exposed outwardly and inwardly. I personally practice ishvarapranidhana (surrender to God) by performing my asanas as a moving meditation and prayer, thanking God as often as possible. We may also practice non-reactiveness and acceptance when we are in challenging in postures, making equanimity our habitual response to life’s other challenges.

Lastly, we know that asana is a great way to get our ya yas out (expend energy) and build the strength required to sit still for meditation. It is quite difficult to still the body and then the mind when the body wants to move. When we practice asana prior to meditation we are able to calm ourselves and focus without physical distraction.

Namaste.

Niyama, Ishvarapranidhana (Surrender to God)

Ishvarapranidhana is knowing that God is in every living thing, every place, every event and every thought.

The practice of ishvarapranidhana may take the form of regularly recalling that all is steeped in the spiritual. We may use that thought as a focal point of our daily meditation and root ourselves in the soil of this truth. Keeping this tenet in our hearts and minds, we then go about the day infusing our actions with dedication to our higher source. Daily tasks that may have seemed mundane become permeated with selfless devotion and thus more meaningful and enjoyable. When we lovingly remember that everyone is on their path to spiritual enlightenment, whether they are consciously aware of it or not, we become more accepting.

All situations we find ourselves in are rife with opportunity and choices. We have the opportunity to know ourselves as patient, kind, peaceful, gracious and loving or short-tempered, mean, angry, ungrateful and hateful. How we behave is always our choice. We are constantly offered occasions to recognize the divinity of all and act with that wisdom in our hearts.

Remembering our divinity pulls us towards thoughts and actions of our higher selves. Recognizing the divine leads to a meaningful life lived on purpose, with purpose.

Samadhi Siddih Ishwarapranidhanat.  (The perfection of samadhi is due to the perfect alignent of attention with the omniscient seer within.)

-Patanjali Yoga Sutras ii:45

Namaste.

Niyama, Svadhyaya (Self Study)

Svadhyaya is studying the nature of the self. We do this by learning spiritual teachings and contemplating their application to our lives. We then go on an inner exploration and question the spiritual concepts, meditating on how they serve our growth to find what rings true for us.

The attainment of spiritual knowledge may take many forms, reading books, time spent with teachers, and through lessons learned in our own life experiences. We should study from all schools of religious scriptures, ancient texts and sacred teachings. Read, ponder and question until you truly absorb the lessons they offer. It is not enough to just read the words and gain the knowledge of them. Time must be spent in loving self-reflection where we apply the knowledge to our own life’s occurrences. Knowledge coupled with loving adaptation becomes wisdom.

By learning sacred wisdom, we are better able to so slow down our reactions to life’s difficulties and deal with them wisely and lovingly when they arise. As this becomes our way over time, we get to experience ourselves as the loving and wise beings we inherently are.

Swadhyayad ishtadevata samprayogah.  (Owing to the learning and application of personal mantras, there is union with one's desired deity.)

-Patanjali Yoga Sutras ii:44

Namaste.

Niyama, Tapas (Burning Effort)

In Light on Yoga, tapas is defined as ‘the conscious effort to achieve ultimate union with the Divine and to burn up all desires which stand in the way of this goal. A worthy aim makes life illumined, pure and divine. Without such an aim, action and prayer have no value. Life without tapas, is like a heart without love.’

Tapas is burning enthusiasm and effort toward the one true goal of spiritual enlightenment. It is the commitment, consistency and discipline we engage in during every thought and act that brings us closer to attaining that goal. It is the inner heat that burns up distractions that dissuade us from our intent.

We apply tapas by putting devotional energy into everyday living that helps us reach our aspirations. Committing ourselves to our yoga practice and meditation with regularity, mindfully eating what is healthy for our bodies, and studying spiritual books that nourish us are forms of tapas. When we say ’no’ to the second glass of wine or a cigarette and ‘yes’ to time spent in nature or helping a friend, we are practicing tapas.

Engaging in tapas is a form of respect for ourselves to make choices that serve our growth process. Sometimes the choices may seem difficult on the surface or at the present. But when we step back from the moment, pause and remember our one true goal, our choices become less sacrificial and easier to make because the residual effect is more fulfilling.

Kayendriyasiddhirashuddhiksayah tapasah.  (The perfection of the body and sense organs is due to intensity in spiritual practice, being the elimination of impurities.)

-Patanjali Yoga Sutras ii:43

Namaste.

Niyama, Santosha (Contentment)

Santosha is the practice and cultivation of contentment. It is the ability to be at peace in any circumstances that we find ourselves in. That ability arises out of a knowing that every situation is an opportunity to learn and experience ourselves in ways that foster our growth. Santosha roots itself in knowing that we are always with God and are therefore truly lacking nothing.

Santosha is not synonymous with complacency where we accept or tolerate unhealthy situations. Nor does it mean that we allow our growth to lie dormant. But rather it is practicing patience and making the most of our hardships while striving to better them.

Fully practicing santosha is remaining equanimous even in difficult circumstances that have no semblance of joy. When our joy does not reside in nor depend upon life’s obviously sweeter windfalls, then too are we practicing santosha. Maintaining hopefulness during hard times, finding balance in wonderful times, and being at peace with every stage of our growth is santosha.

Santoshad anuttama sukha labhah.  (Owing to contentment, there is an unexcelled attainment of happiness.)

-Patanjali Yoga Sutras ii:42

Namaste.

Niyama, Shaucha (Purity)

Shaucha is internal and external purification. It is purifying the body, mind and environment.

Our bodies are gifts and we should show appreciation of that by striving to keep them operating optimally. We maintain cleanliness of the body by washing the outside and taking in healthy food and drink for the inside. Practicing asana (postures) and pranayama (breathing exercises) are also desirable ways to engage in shaucha of the body so that we may become lighter, clearer and vibrate at a higher level.

We engage in shaucha of the mind by keeping it clear of disturbing thoughts and emotions such as pride, greed and hatred. By exposing ourselves to inspiring reading, people and music we elevate our consciousness.

Keeping our homes clean, uncluttered and noiseless (not necessarily soundless) is another practice of shaucha. When our homes are dirty and filled with too many objects and clamor it is disturbing and distracting. We become irritated and overwhelmed. We lose our calm. Our homes are our sanctuaries and should be appreciated and maintained as such.

Some of the fruits of practicing shaucha are enjoying a healthy body that is able to help others, having a clear mind that can grasp and appreciate a valuable lesson, and living in an environment that we feel at peace in.

Shauchat swanga jugupsa parair asamsargah.  (Owing to purity, there is a desire to protect one's own body, being the non-contact with whatever is adverse to that.)

-Patanjali Yoga Sutras ii:40

Namaste.

Niyama, The Second Limb of Yoga

The second limb of yoga to be followed is niyama. It consists of five codes for individual discipline that have to do with choices we make for our own lives. Niyama includes shaucha, santosha, tapas, svadhyaya and isvara pranidhana. Following niyama will lead to a life lived soulfully and peacefully with ourselves. As with yama, we will go over each individually.