The Eight Limbs of Yoga: a history lesson..

Yoga is often seen (in the West) as a physical practice focused on poses and stretches. In many local studios I see a focus on pushing your body into complex positions, with power yoga and hot yoga. Yet, yoga is so much more than that and its roots run much deeper, encompassing a complete system for living a balanced and meaningful life. Let's dive in.

Bit of Yoga History to catch us up

If you know me, you know I love everything about ancient civilizations, and I am fascinated by the ancient ways of living, and how we communicated our knowledge, how we understood the planet, the universe and our human existence in it.. so this was a fun research project.

Yoga's earliest references appear in the ancient Hindu texts the Vedas, and archeological evidence of yogic postures and meditation can be seen in artifacts from the Indus Valley Civilization, dating back over 5,000 years. Yoga was seen as the practical application of this Vedic knowledge, and there are several types of yoga associated with these texts. Fast forward to roughly 2000 years ago, along came the sage Patanjali who compiled the Yoga Sutras from existing texts or what was passed down orally, and moved yoga into a more formal practice that included ethical guidelines, physical postures, and meditation. More modern practices and texts  emerged such as the Hatha Yoga Pradipika from the 15th century CE, with a greater focus on physical postures as a preparation for meditation. Yoga was introduced to the West in the late 19th and early 20th centuries by teachers like Swami Vivekananda, leading to its global popularity and the development of many new styles. And thankfully, a lot of the ancient texts which were written in Sanskrit, were translated over the years into English.

I am focusing this blog on one of the more widely known of Patanjali's ~196 sutras; the Eight Limbs of Yoga (also commonly known as Ashtanga yoga). Understanding these limbs helps you appreciate yoga beyond the mat and apply its wisdom in daily life.

Yoga studio with mats arranged for practice

What Are the Eight Limbs of Yoga?

The Eight Limbs of Yoga come from the ancient text The Yoga Sutras of Patanjali, written between 50 BCE and 300 CE, with the 2nd century BCE being a commonly cited date by scholars. Patanjali outlined these limbs as steps to reach samadhi, or spiritual enlightenment. Each limb builds on the previous one, guiding you from ethical living to deep meditation.

ANECDOTE: This is a really key point to note. Let's relate it to downhill skiing, you don't start on the black runs, you start on the bunny hills, maybe with lessons. With yoga you cannot achieve samadhi before you have gone through the foundational learning. The same is true of meditation, and my teacher always reminds me that you cannot throw a new meditation student into a 30 minute silent practice, you start with 2 minutes and build up from there. In fact, the way the 8 limbs progress - meditation comes AFTER breathwork or pranayama. Through my own studies and teacher training, even with practicing breathwork, you have to start simple and in small doses. From knowing how the nervous system and body functions; when in a stressed or busy state, breathwork and breathing practices help calm the nervous system, allowing you to settle into meditation and mindfulness practice. So it just makes practical sense to learn this first. Ok, lets move on...

The Yoga Sutras of Patanjali Book Cover

The 8 limbs are:

• Yama (ethical restraints)

• Niyama (personal observances)

• Asana (physical postures)

• Pranayama (breath control)

• Pratyahara (withdrawal of senses)

• Dharana (concentration)

• Dhyana (meditation)

• Samadhi (absorption or bliss)

  
  

Yama: Ethical Restraints

Yama represents the moral foundation of yoga. These are guidelines for how you interact with others and the world. There are five Yamas:

• Ahimsa: Non-violence in thought, word, and action

• Satya: Truthfulness and honesty

• Asteya: Non-stealing or not taking what is not freely given

• Brahmacharya: Moderation and control over desires

• Aparigraha: Non-possessiveness or letting go of greed

  
  

Practicing Yama means living with integrity and respect. For example, choosing kindness over harsh criticism reflects Ahimsa. These restraints create harmony in relationships and society.

Niyama: Personal Observances

Niyama focuses on self-discipline and inner growth. These five observances help you cultivate a positive mindset and healthy habits:

• Shaucha: Cleanliness of body and mind

• Santosha: Contentment and acceptance

• Tapas: Self-discipline and perseverance

• Svadhyaya: Self-study and reflection

• Ishvarapranidhana: Surrender to a higher power or universal consciousness

  
  

For instance, practicing Santosha means appreciating what you have instead of constantly seeking more. Niyama encourages you to nurture your inner world, which supports your outer actions.

Asana: Physical Postures

Asana is the most familiar limb in modern yoga. It refers to the physical poses designed to strengthen the body and prepare it for meditation. The word "asana" means "seat," highlighting its original purpose: to sit comfortably for long periods of meditation.

Regular practice of asanas improves flexibility, balance, and stamina. It also helps release tension and cultivate body awareness. Examples include poses like Downward Dog, Warrior, and Tree Pose.

Pranayama: Breath Control

Pranayama involves techniques to regulate or control the breath, which influences your energy and mind. "Prana" means life force, and "yama" means extension or control. By controlling your breath, you can calm the nervous system and increase focus.

Common pranayama practices include:

• Nadi Shodhana: Alternate nostril breathing for balance

• Kapalabhati: Breath of fire to energize

• Ujjayi: Victorious breath to steady and balance the mind

  
  

Breath control is a powerful tool to manage stress and deepen meditation.

Person with eyes closed with a calm face

Pratyahara: Withdrawal of the Senses

Pratyahara means turning your attention inward by withdrawing from external distractions. This limb helps you detach from sensory overload and focus on your inner experience.

For example, when you close your eyes during meditation, you practice pratyahara. It prepares you to concentrate deeply by reducing the pull of sights, sounds, and other stimuli.

Dharana: Concentration

Dharana is the practice of focused attention on a single object, thought, or mantra. It trains your mind to hold steady without wandering.

You might focus on your breath, a candle flame, or a word repeated silently. Dharana builds mental strength and prepares you for meditation. My favourite is to silently repeat the mantra So Hum (I Am) whilst focusing on my breath; So on the inhale and Hum on the exhale. Our minds are busy and distracted in today's modern life, tools like this help bring us back into balance.

Dhyana: Meditation

Dhyana is uninterrupted meditation, where your awareness flows freely toward the object of focus. Unlike Dharana, which is effortful concentration, Dhyana is a state of calm observation.

Regular meditation practice helps reduce anxiety, improve clarity, and foster a sense of peace.

Samadhi: Absorption or Bliss

Samadhi is the ultimate goal of yoga. It is a state of complete absorption where the sense of individual self dissolves, and you experience unity with all existence.

This state brings profound joy and freedom from suffering. While it may seem distant, the Eight Limbs guide you step-by-step toward this experience.

Applying the Eight Limbs in Daily Life

You don’t need to master all eight limbs at once. (In fact, I don't think it is possible). Start by incorporating Yama and Niyama into your daily choices. Practice kindness, honesty, and contentment. Add simple asanas and breathing exercises to your routine to build physical and mental strength.

As you grow comfortable, explore meditation and concentration techniques. Over time, these practices can transform how you relate to yourself and the world.

The Eight Limbs of Yoga offer a practical and holistic approach to living well. They encourage you to develop discipline, awareness, and compassion. By following this path, you can find balance amid life’s challenges and deepen your connection to yourself. Explore these limbs with patience and curiosity.

"Yoga is more than physical exercise; it is a lifelong journey toward harmony and self-discovery."

References

• Feuerstein, Georg. The Yoga Tradition: Its History, Literature, Philosophy and Practice. Hohm Press, 2001.

• Iyengar, B.K.S. Light on Yoga. HarperCollins, 1996.

• The Yoga Sutras of Patanjali, translation by Sri Swami Satchidananda.

• Saraswati, Swami Satyananda. Four Chapters on Freedom. Yoga Publications Trust, 1997.