The Yoga Sutras of Patanjali

  Ashtanga means eight limbs (Ashtau – Anga) - from the Yoga Sutras of Patanjali.

Patanjali is considered an avatar of Adishesha the cosmic snake deity who exists before and after creation, holding all of existence in balance. (Hence the snake tail and 5 cobra hoods!).

The yoga sutras are important to the practice of ashtanga because they explain the principles of our kind of yoga. It is householder yoga, the yoga of action and this 'karma yoga' is further explained in the Bhagavad Gita.

The eight limbs are
1. Yama: (Social self conduct/controls - behaviours)
2. Niyama: (Personal self practices - willpower)
3. Asana – discipline of control of the body via the mind – we normally start here with our practice.
4. Pranayama – control of the breath with the mind.
5. Pratyahara - withdrawal of the senses, refining to single pointedness of mind.
6. Dharana – focussed holding this withdrawal through concentration.
7. Dhyana – maintaining concentration into a meditative state.
8. Samadhi – a state of bliss where understanding is complete and continuous – not a place.

Ashtanga is the only form of yoga which includes all eight limbs. Hence it is sometimes referred to as Raja yoga - in this context the 'highest' yoga .

Limbs one and two 

Most of us come to yoga via the third limb (Asana) but grow to realise that we shoud arrive with an understanding also of the first two limbs. The limbs are guidance for us to live a calm and peaceful life, compatible with yoga, rather than commandments! They are inclusive, we don't get to choose which we follow; though the first yama (ahimsa) will always be the most important.

1. Yama: (Social self conduct/controls - behaviours). This relates to our relationship with the world. Yama is 'the great vow' and includes: -
* Being kind to ourselves, others and nature (the highest dharma),
* Being truthful, to and about ourselves, all others and all things,
* Being satisfied with what we have - without taking,
* Being continent of our physical energies; and
* Being continent of our needs rather than succumbing to wants.

2. Niyama: (Personal self practices - willpower).
This relates to our internal discipline. Niyama includes: -
* Practice cleanliness, of mind, body and spirit,
* Practice inner contentment, as none of our possessions or bodies are truly ours forever,
* Practice austerity to develop mental and physical discipline,
* Practice study of the self - by developing introspective self awareness; and
* Practice surrender to whatever you believe in, developing faith and devotion.

These 10 little nuggets are perhaps some of the most challenging aspects of yoga because we are human. Perfection is hard if not impossible to achieve; however if we understand that we are all perfectly imperfect, then our lives become free to develop and deepen in yoga.

The third limb

Maybe it's just a sequence? Just the third limb - asana?  

Always the same sequence, yes, though there are 6 sequences (Primary, Intermediate and Advanced A-D). Few if any get to the end and most find primary enough. All however follow the method explained elsewhere in these notes.

What distinguishes the ashtanga asana sequence? 

Primary (Chikitsa or 'therapy') is designed to sequentially open up the body and mind, one pose at a time. The form cumulatively brings benefits of flexibility, strength, stability and overal health. Importantly they connect and train body and mind to work together in union. 

The practice is designed sequentially so as to be accessible to practitioners with   different body types, working in different ways depending upon their individual needs, strengths and weaknesses. Poses you like and dislike all have a beneficial effect as you develop a neutral attitude to them.  Each new pose layers up qualities and capabilities which unlock future poses, skills and connections which go with them. 

There is a divide between primary and intermediate which is explained by the name of the second/intermediate series, 'nadi shodana' (nerve cleansing). It is a subtle practice which challenges us to explore new mind, body, nervous and energetic connections. It is important to follow the method as it unlocks itself progressively, challenging different aspects of our individual  practices. It takes time and patience through consistent practice.

Likewise 'sthira bhaga',  (or divine stability/strength) are the four advanced sequences. These  require much practice and dedication to achieve. They are a celebration of the poses and skills  learned on the way, through diligent practice of the first two sequences.  

As we progress, our personal practices get longer but more achievable as we become more adept; with stronger mind and body. 

Ultimately the practice is an all encompassing means of living a better life, if we want it to lead us there. It forms a framework within which we can develop our best selves with the help of an experienced Mysore teacher who is present to guide and accompany you on your journey.  

It really doesn't matter how far or how quickly you travel through the sequences; as long as you are practicing, you still receive the  benefits of yoga.

Practice and all is coming.  

The fourth limb

The "rule of threes" gives us a value system for sustaining our lives: three minutes without oxygen, three days without water, three weeks without food. This is the relative value of our primary energy sources to sustain life. 

Quality breathing gives immediate impact; the ability to calm and direct our minds and bodies. 

Yoga teaches us how to realise the power of the fourth limb. It is prana (life force) yama (death/control). Pranayama. 

In ashtanga the breath is ujjayi, nasal breathing with sound. We constrict the flow to manage it, which generates sound. Breathing in this way enhances oxygen exchange, especially when constriction and bandha control is used. 

It takes practice to do and sustain this breathing method; don't worry if it isn't an immediate success. Introduce it where you can and persevere.  For practice purposes we always breathe with measured controlled breath, in and out through the nose. 

Each inhalation and exhalation is of equal duration and force. 

Breath initiates each movement from start to finish, throughout the practice; remember you can phase it in over time. Are you breathing well? 

Each practice is calming (smooth, cool and slow) or energising (forced, hot and fast) depending on how the breath is done. Ideally it’s pitched in the middle of these two. Where is your breath in this scale?

Normally 5 breaths are @20 seconds (3-4 seconds per cycle in and out) and each movement matches this pattern. Don't strive for perfection, just be cognisant of this pattern.  Are you breathing as described? 

We can improve our breath through time in our yoga practice. A separate seated pranayama exercise can help. 12 breath, (breathing with sound) or Nadi Shodana work for regular practice; ask us how if you missed when we taught these. Chanting also helps regulate and improve breathing.  What could you do to improve your breath? 

If you can only focus on one aspect when practicing, make it your breath. It’s useful in practice but also in all aspects of life. When could you use this method to help in your life?

Live well, breathe.

The fifth limb

It is a subtle bridge to a more informed, introspective practice. It's about recognising the things we absorb through our senses and managing them. 

In the Ashtanga opening chant we say: ‘Samsāra-hālāhala-mōhaśāntyai’; that is, our existence can be enhanced by removal of the poisons of everyday life. Wow, how’s that then? 

In other ‘did you knows’ we explained that we distract our minds by directing it to adopt focussed and constructive thinking patterns. 

First through behaviour and practices (Yama/Niyama), then with asana (with vinyasa and bandhas) and then breath. This is what the first four limbs offer us. 

We can feel the peace, power, and control which come from the first four limbs of Patanjali’s sutras; they prepare the ground for going deeper inside by training the mind to turn inwards.

 One gateway to pratyahara is drsti (the looking place assigned to each pose) see the list of drsti in ‘further learning’ from the menu to the AYG website. 

Whilst you are learning asana, the dristi will change. The drsti listed on our website are for the accomplished practitioner who is seeking to develop the ‘final state of the pose’, the perfected state. The development of the full pose takes time, ask if you are unclear where to look in your practice until you are more accomplished in the poses. 

In drsti we start to turn all of the senses inwards, drsti begins this pathway by developing control and the retention of a steady-gaze and a more meditative practice. 

You will recognise the peace, power and control which come from accessing pratyahara once you have experienced it. 

A fixed gaze can become your enabler for directing and/or switching off energy within the body in order to remove blockages. This is an important skill for beginning to create focus through internalising our attention away from the senses. This is Pratyahara, it is the holding of a single pointed focus where the practice requires us to do so. 

Are you aware of the drsti for each pose now and for the final state of the pose in your practice? 

We are always available to ask after practice.

Limbs Six, Seven and Eight 

In previous ‘did you knows?’ there are commentaries on the first five of the eight limbs of Patanjali. This commentary concentrates on the final three limbs. Remember, Ashtanga is named after the eight (ashtau) limbs (anga). 

The first 4 limbs (Yama, niyama, asana and pranayama) are body, sense and physical activity based. Through them, our connection between mind and body is slowly improved as is our relationship with the world. 

The 5th limb (Pratyahara) begins the journey of learning to look inside ourselves, to constrain our senses and explore what we can using just our minds. 

The last 3 limbs are mind oriented and lead to a broader and deeper connection in yoga. They are:- 

• Dharana: Attention 

• Dhyana: Concentration 

• Samadhi: Absorption

Samadhi is a state without words, just pure awarenes, eventually without the need to focus on a specific subject or object. There are deepening levels of attainment in samadhi, the latter being the highest. 

Arguably this increase in mental acuity happens without knowing, simply by practicing the first five limbs. 

The collective name of the last 3 limbs when practiced together is Samyama ‘equal control’. It is the combined and simultaneous mental practices of focus, concentration and absorption. 

The Yoga Sutras speak about the accomplishments which arise from this. Practiced regularly over a good period of time the Ashtanga Yoga Method naturally brings great benefits to your body and also your mind. For those looking for and/or believing in it, there is also the soul/spirit. Everyone’s journey is different because we are all unique. It is however always worth bearing in mind that ....

'....stillness is a form of action and a key component in evolution'. Sharmila.  

Have you noticed how you have evolved through your Ashtanga practice? 

Practiced regularly for a long time Ashtanga enables a better body, mind and spiritual existence for those who seek. That’s why it is sometimes categorised as raja yoga - a complete or highest type of yoga. 

Have you thought how you can deepen your practice?