Yoga Happens Off the Mat

The poses just make sure we're healthy enough
for all the other stuff.

In the second book of the Yoga Sutras, Patanjali presents the 8 limbs of Raja Yoga. Like everything else in this minimalist text, the order in which he lists them is very important. They are the order in which he wants us to learn them, as this is a practical manual for people who want to learn yoga in a traditional manner. The restraints and bans are listed first, meaning that the first thing we must do in the practice of yoga is eliminate unethical behaviors from our lives. Next, we must cultivate a list of habits to replace the negative behaviors we’ve weeded out. Only after that does Patanjali say that we are ready to practice the physical postures of yoga. In ordering the ‘lessons,’ he demonstrates a remarkable knowledge of how to end bad habits and develop better ones: a little at a time and being careful not to leave yourself with a void to fill back up with your bad habits.

The process given in the sutras leads the reader through a series of challenges for the yoga practitioner to assume responsibility for their karmic footprint, and to try to make that footprint as positive or non-existent as possible. Beginning with the Yamas and Niyamas, the first step in the journey is ethical and moral inquiry.

Yamas - Bans

Yamas are things that should be eliminated from your life. You will find that as you progress in your practice of yoga, you will find deeper interpretations of these yamas. So don’t stress too much about doing everything all at once when you begin. Think of some small thing you can do right now to lessen the influence of the yamas' prohibited behavior. Lather, rinse, and repeat.

• AHIMSA: NON-HARM. Practicing Ahimsa involves nurturing self-compassion, engaging in mindful activities, and making ethical consumer choices. It also includes advocating for non-violence, equality, and justice, actively listening and communicating respectfully in social interactions, fostering community support systems that promote inclusion and understanding, and resisting systemic oppression of marginalized peoples.
• SATYA: AUTHENTICITY. Practicing Satya involves embracing self-acceptance, expressing emotions and thoughts honestly, and setting healthy boundaries to prioritize well-being. In personal relationships, it means fostering open communication, building authentic connections, and embracing vulnerability to deepen trust. On a societal level, Satya calls for advocacy against injustices, ethical leadership with transparency and integrity, and promoting inclusivity to create safe environments where everyone can express their true selves without fear of judgment or discrimination.
• ASTEYA: NON-THEFT. Practicing Asteya involves valuing your time and energy by setting boundaries, recognizing your achievements, and avoiding self-sabotage. In personal relationships, it means respecting others' boundaries, giving credit where it’s due, and fostering trust and independence. Society-wide Asteya includes respecting cultural origins, supporting ethical businesses, and promoting equitable resource distribution to empower marginalized communities and advocate for social justice.
• BRAHMACHARYA: SELF-RESTRAINT. Practicing Brahmacharya involves mindful consumption by choosing what nourishes your body, mind, and spirit, and setting personal boundaries to protect your mental and emotional health. It also includes recognizing and managing your emotions mindfully. In personal relationships, it means honoring and respecting boundaries, engaging with intention and commitment, and balancing individual and shared activities. On a societal level, it entails advocating for ethical behavior, fostering community engagement, and advocating for systemic changes that promote social justice, environmental sustainability, and mindful living.
• APARIGRAHA: NON-POSSESIVENESS. Practicing Aparigraha involves embracing a minimalist lifestyle and mindful consumption to reduce materialism and promote sustainability. In personal relationships, it means fostering non-possessiveness, sharing resources generously, and focusing on meaningful connections rather than material gifts. On a societal level, it includes promoting ethical and sustainable practices, engaging in radical de-colonization by respecting and honoring marginalized cultures, and advocating for social and environmental justice.

There are more yamas in other philosophical schools, but these are the 5 given in the Yoga Sutras.

Niyamas - Habits

Niyamas are habits to cultivate as you enact the bans of the yamas in your life. As we now know from modern behavioral science, a good way to get rid of a bad habit is to fill the ‘space’ it leaves in your life with a good habit. Patanjali understood that and gives us positive habits to cultivate our yogic thinking and acting.

• SHAUCHA: CLEANLINESS. Practicing Saucha involves maintaining personal hygiene and a clean environment to promote physical and mental well-being, engaging in mindfulness and meditation to clear mental clutter, and choosing nourishing foods. In personal relationships, it includes clear communication, letting go of negativity, and establishing healthy boundaries. On a societal level, Saucha encompasses environmental stewardship through community clean-up efforts and sustainable practices, advocating for ethical practices in businesses, and promoting community engagement to foster a clean, healthy, and just society.
• SANTOSHA: CONTENTMENT. Practicing Santosha involves cultivating gratitude and self-acceptance, and engaging in mindfulness to maintain mental clarity and appreciate the present moment. In personal relationships, it includes fostering positive communication, prioritizing quality time, and offering mutual support to create a content and harmonious environment. On a societal level, it encompasses community involvement and volunteer work, advocating for social justice and equality, and promoting mental health awareness to foster a sense of collective well-being and contentment.
• TAPAS: DISCIPLINE. Practicing Tapas involves things like establishing a consistent daily routine, setting and pursuing goals with dedication, and making mindful choices that align with long-term objectives. In personal relationships, it includes honoring commitments, actively listening, being present, and supporting loved ones' growth. On a societal level, it entails advocating for government accountability on human rights, supporting environmental responsibility, and engaging in volunteer work and community service.
• SVADHYAYA: SELF-STUDY. To practice Svadhyaya engage in mindful journaling by reflecting on your daily thoughts, emotions, and actions to understand your internal motivations. Meditative self-reflection focuses on self-awareness through techniques like breath awareness or guided meditation, while personal development reading encourages growth by challenging your perspectives. In personal relationships, practice active listening by fully being present and empathetically understanding others’ viewpoints, employ empathy exercises to genuinely connect, and embrace constructive feedback as a tool for mutual growth. On a societal level, enhance social awareness by educating yourself on systemic issues and reflecting on your biases; involve yourself in community service and advocacy to positively impact society; and practice critical consumption by making conscious choices that align with your values and support ethical practices.
• ISHVARA PRANIDHANA: SURRENDER. Practicing Ishvarapranidhana involves engaging in daily meditation and prayer to cultivate a connection to a higher purpose, embracing the journey with trust, and practicing self-compassion and acceptance. In personal relationships, it includes letting go of control, supporting loved ones' journeys, and fostering spiritual connections. On a societal level, it entails advocating for religious freedom, holding religious organizations accountable to their members, and ensuring government oversight of religious charities to maintain transparency and ethical practices.

Just as with the yamas, there are more niyamas given in other philosophies, but only these 5 are in the Yoga Sutras.

The Yamas and Niyamas provide a clear ethical code for how a yoga practitioner should behave. Each ban and habit requires that you engage in deep introspection and consideration that will prepare your mind for engaging in strenuous postures and long periods of meditation. More immediately relevant for embarking on your yoga studies, it gives you a framework to evaluate the ethics and behavior of the teachers and leaders of yoga styles you might want to explore. A yoga teacher or founder of a style that does not strive to follow the yamas and niyamas is not qualified to do asana, let alone teach it.