As promised I want to do a quick recap of all the posts in this series, and show how the 8 limbs of yoga can be incorporated not only into every yoga class, but into almost any activity that you do. Yoga isn’t just a pretzelly arm balance on instragram, it can be a way of living. A way of being.
ON THE MAT:
First let’s take a look at a yoga class, perhaps even consider one pose, to see how all 8 limbs could be practiced and experienced simultaneously.
Yama (guidelines for treating others) — Being respectful of others in your surroundings (arriving on time, not disrupting the space, etc) and even in a home practice not coveting the shapes that other people make with their body (that perhaps you are only seeing on a screen right now).
Niyama (how to treat yourself) — Treating your body and mind with respect. Modifying and amplifying postures as is appropriate for you. Positive self-talk and affirmations.
Asana (seat or shape) — Obviously on the mat this applies to any seat, shape or posture you are creating with your own body.
Pranayama (breath control) — Feel the breath. Use your breath. Listen to your breath. It can give you a point of focus, as well as be a reminder as to how hard you should push, or when you should back off. Slowing the breath can help to steady the body and calm the mind.
Pratyahara (sense withdrawal) — When coming into any challenging pose it is helpful to block out audible and visual disruptions. Closing your eyes may be one way to do this. Focusing your gaze on a single point (drishti) could be another way, and also helps with balance.
Dharana (focused concentration) — Once you have blocked out the stimuli from the world around you, perhaps you are able to focus on one aspect of your practice. In a physical practice that may be concentrating on or repeating specific anatomical cues that help to bring your body into alignment. You could also focus on your breath.
Dhyana (meditation) — Again, in a physical pose, this may be such extreme focus and concentration that your only thought is the repetition of a mantra, a physical cue, or the rhythm of your breath, so that your other thoughts subside and it allows you to BE in that shape, present in that moment.
Samadhi (bliss, unity) — When you have found that presence and awareness and you become one with yourself and your surroundings.
OFF THE MAT:
I think it’s pretty easy to see how one could practice all 8 limbs ON your mat, now let’s take it a step farther and see how ANY activity could lend itself to the practice of yoga. Think for a moment about an activity that you love and are passionate about. Something that gives you great pleasure and when you are doing it, you can lose track of time. It could be anything: dancing, sewing, cooking, running, hiking, gardening, reading, etc. Now, think about the WAY in which you do that activity.
Yama (guidelines for treating others) — Do you treat others respectfully in the process?
Niyama (how to treat yourself) — Are you being kind to yourself, true to yourself?
Asana (seat or shape) — Is there a physical shape that works best for you to perform the activity?
Pranayama (breath control) — Does your breathing matter — think about this for a moment if it’s not a “physical” activity. What happens to your breath when you become engrossed in a project, do you hold your breath when you are concentrating on something? Does your breath speed up or slow down at certain points?
Pratyahara (sense withdrawal) — Is it helpful to focus on what you are doing by blocking out noise or finding a quiet space. Do you put your phone away or on silent so that you aren’t interrupted by notifications?
Dharana (focused concentration) — Do you focus intently on one aspect of what you are doing? Do you need to concentrate without interruption?
Dhyana (meditation)— Do other thoughts subside? Do you lose track of time?
Samadhi (bliss, unity) — Are you one with yourself and perhaps even with the world around you?
LIVE YOUR YOGA:
I just can’t stop myself here, but what if you could practice all 8 limbs in the matter of a few seconds?
Someone asked me recently (during a 5 day yoga challenge) if they could do yoga in the shower, and of course my response was YES! She was running short on time in her day and couldn’t commit to a full asana practice, but still wanted to meet her goal of practicing for 5 days in a row. I quickly responded that if it was done mindfully then of course yoga could be practiced in the shower! I instructed her to close her eyes and slow her breath. Find stillness in her body and then perhaps direct her attention to the water. How the water felt on her skin: the temperature, the pressure. What sounds did she hear as the water made contact with her skin, the walls, the shower floor. Did she notice any scents (shampoo, soap, the smell of her own body). Most importantly I noted that she should take her time. Allow herself to be in the moment and enjoy the experience.
We can also very quickly practice all 8 limbs when it comes to conflict resolution. We’ve all experienced conflict in our relationships. I want you to spend a moment here and remember a recent argument or disagreement you had with a loved one. Something where you got heated and maybe said or did something out of anger or frustration, and perhaps you regretted it later. What if you had taken a few seconds to pause?
Close your eyes (pratyahara), take a few slow deep breaths (pranayama), relax your tense muscles in your shoulders, face, neck (asana). Consider the other person’s point of you (yama) and not only how it makes you feel, but WHY those emotions rise (niyama). Focus (dharana) on the TRUE nature of the conflict, the very root cause of the disagreement (differing needs, different perception, etc). Repeat a phrase or mantra in your head that creates empathy and allows other thoughts to cease (dhyana). Remember that your actions and words become your reality and the reality of the others around you. We are all connected. We are one (Samadhi).
If you could have done this in the span of a few breaths, opened your eyes and come back to the conversation, would the outcome have been different? Just something to consider the next time you find yourself in a heated situation…
We have covered A LOT over the last several posts in this series and I hope it has been beneficial to you. Not just as new information and knowledge about yoga, but hopefully as a way to incorporate these practices into your life off the mat. As a way to LIVE your yoga.
*Caveat / Disclaimer: Please keep in mind I am sharing with you my current understanding of these very complex ideas. I am a middle-aged white woman from the midwest and have only spent the last 6 or 7 years studying this ancient tradition. I implore you to consider these factors, and absolutely seek out other resources to dive deeper for yourself. I also invite you to share YOUR knowledge, in a kind and thoughtful manner, and offer different interpretations of the ideas I have presented as a way for us to all learn and grow.*
