Most People Practice Yoga to Gain a Fitter Body. The Biggest Benefit Is (Actually) a Fitter Mind and Spirit.
An Ancient Way to Live a Happier, Healthier Life That’s Very Much Applicable Even Today—With Actionable Tips
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Read Time: 6.43 minutes
Here’s what I learned from Dr. Laurie Santos’ interview with Jessamyn Stanley, a yoga teacher and author of Yoke: My Yoga of Self Acceptance.
In this episode, Jessamyn explains the Eight Limbs of Yoga and how its teachings can help us live happier and healthier lives. I also provide actionable tips for each!
Let’s dive in.
Before We Begin
Patanjali was the Sanskrit sage who first outlined the Eight Limbs of Yoga in the Yoga Sutras of Patanjali.
He argued that when followed correctly, the Eight Limbs of Yoga are a way for us all to become free of mental suffering, to live a healthier life, and to live a happier life—which is what The Happiness Diary is all about.
The Eight Limbs of Yoga
1. Yama
This step is focused on other people—on acting intentionally toward others and on reminding us about the responsibility we have to others.
Becoming more other-oriented is a quick way to improve our well-being (backed by science).
This path is split into five principles:
Ahimsa - Non-Violence
Jessamyn says this is often translated as a call to action for vegetarianism or veganism because the best way to be non-violent in terms of not harming other creatures is to not eat other creatures.
But Jessamyn believes non-violence is also about the language we use to talk about other people and ourselves. In other words, have fewer critical, judgmental thoughts.
Try This:
Practice mindfulness in your words and thoughts. Avoid criticism and judgement.
Choose a vegetarian or vegan diet if it aligns with your values (I’m vegetarian!) You don’t have to cut out meat entirely—but consider having “no meat” days.
Be compassionate to people, animals, and all living things.
Brahmacharya - Right Use of Energy
This is the idea of chastity.
No, it’s not telling you not to have sex.
Instead, Jessamyn says it’s about owning your spirit so that when you’re engaging in acts that you’re sharing your spirit with others (like sex), you know what you’re getting into.
Because essentially, sex is offering yourself to another human being.
Try This:
Be conscious of where you invest your time and energy. Make sure it aligns with your values and long-term goals.
Cultivate more awareness in your relationships. Think about the impact of your actions on yourself and others.
Practice moderation.
Satya - Truthfulness
Don’t lie to people. Commit to living in truth even when doing so is painful.
Try This:
Give feedback to others with kindness and sincerity.
Don’t exaggerate even when your ego wants you to.
Be honest and transparent with others.
Asteya - Non-Stealing
Don’t be covetous. Nip jealousy in the bud. And try to avoid social comparison.
Try This:
Be grateful for what you have instead of envying what other people have.
Avoid comparing yourself to others and appreciate your own journey.
Share what you have with others.
Aparigraha - Non-Greed or Non-Hoarding
This is freedom from desire.
It’s remembering more stuff and more accolades are not going to make us happy. What will make us happy is letting go of our desire to have those things.
Try This:
Declutter your space often. Let go of things that no longer serve a purpose.
Learn to appreciate what you have in the present moment.
Focus on experiences instead of things.
2. Niyama
This step is focused on the responsibility we have towards ourselves. It’s also split into five principles.
Saucha - Cleanliness
Keep your body clean—physically, mentally, and emotionally.
Try This:
Maintain your hygiene—take showers, brush your teeth, and care for your body!
Practice mindfulness to clear your mind of clutter and negative thoughts.
Do activities that bring you joy and peace.
Tapas - Discipline
Practice austerity and self-discipline in your daily life.
Try This:
Set short-term and long-term goals. Work towards them with discipline.
Practice yoga or meditation for more discipline and focus in your day.
Have a daily routine that includes time for work, self-care, and rest.
Svadhyaya - Self-Study or Self-Reflection
Commit to studying yourself and looking within yourself for answers.
Try This:
Journal to reflect on your feelings, thoughts, and experiences.
Read self-help books to learn more about personal growth.
Ask others where they think you can improve.
Isvarapranidaha - Surrender to a Higher Power
Commit to finding a spiritual pathway.
Try This:
Explore spiritual practices and philosophies to find one that resonates with you.
Practice mindfulness and meditation to connect with a higher power.
Appreciate life and how interconnected we all are.
Santosha - Contentment
Focus on finding contentment in the present moment without ruminating on the past or future.
Try This:
Simplify your lifestyle to reduce your stress and distractions.
Practice being fully present in the moment.
Have a daily gratitude practice.
3. Asana
This is what most Westerners think of when they think of yoga—the poses that help us stay grounded, be, exist, and be in stillness.
Jessamyn says asanas are there to help us accept the hard challenges that come not on our yoga mats, but in life. What does this mean?
When you get stuck in traffic, when you get in a conflict at work, or when you lose a client, do the things you do when you’re practicing an asana.
Keep your core engaged, drop your shoulders, and take slow, deep belly breaths.
You’ll feel strengthened to deal with life’s challenges as a result.
Try This:
Check your posture throughout the day. Make sure your spine is aligned and your body is relaxed.
Do a quick body scan to bring awareness to different parts of your body.
Stretch and do gentle yoga poses often!
4. Pranayama
Breathwork is the focus of this step.
It’s all about controlling our breath because our breath can have a huge impact on our well-being.
We can use our breath to change the way we feel in our bodies and our minds.
For example, the easiest way to shut off our fight-or-flight system is through our breath, by taking a slow, deep, belly breath with a long exhale.
Try This:
Practice deep belly breathing regularly. I like the Boxed-Breathing Method.
Be mindful of the rhythm of your breath throughout the day.
5. Pratyahara
This step is about detaching from external things—what we look like, how much money we have, the stuff we own, how successful we are at work, and all the identities we share online on social media.
It’s also about focusing on drawing in, being so concentrated and present that sensations and sounds don’t easily distract our minds.
Try This:
Spend time in nature without distractions.
Have specific times for a digital detox.
Practice eating without distractions.
6. Dharana
This step focuses on concentration.
We perform tasks better and with more care when we do one thing at a time—when we give one task all our focus and energy.
I feel this is hard for most of society now because we’re so used to multi-tasking.
While we’re working, we have dozens of tabs open. We check our inboxes every few minutes. We reply to our messages on our phones or Messenger. And we listen to music.
The result?
Less concentration, less productivity, and poor quality of work.
Try This:
Minimize digital distractions when you’re doing focused work.
Focus on one task at a time instead of multi-tasking.
Have a specific workplace where you do deep work.
7. Dhyana
Dhyana is meditation.
Jessamyn says that when you assume a posture—whatever it is—when you’re working on your breathwork, and when you tune in, that’s when the concentration starts.
At this point, people assume there’s this magic moment where your mind is clear.
But what (actually) happens is all your thoughts collide and it becomes complete chaos inside your mind.
This is the best time to obsess over something, to let your mind focus on the chaos, and to sit in a space of contemplation. Why?
Jessamyn says if you apply focus and stay in a space of concentration, you can’t obsess over anything forever.
The more you let your mind not be clear, the clearer it will become.
Try This:
Go on daily walks—walk slowly and pay attention to each step, your breath, and the things around you.
Listen to guided meditation apps, videos, or recordings.
Meditate daily (or at least, often).
8. Samadhi
This stage is enlightenment.
Once you’ve mastered all the former steps, you become able to stay in the present moment indefinitely.
This reminds me of what I read in Think Like A Monk. I’m paraphrasing but, he wrote the point of all spiritual and philosophical teachings is to live in the present moment.
This is our way out of suffering and into peace.
Try This:
Reflect and appreciate the positive aspects of your life.
Give your full attention to everything you do.
Practice non-attachment to outcomes.
Final Thoughts
Jessamyn concludes the podcast episode by saying three things.
One, practice the first few limbs; then, the others will come naturally.
Two, the Eight Limbs of Yoga are meant to provide structure for our lives. They provide a way to go about taking care of yourself, the way we show up in the world, and the way we engage with the energy of the world, the way we process that energy, and bring it back into the world.
And lastly, accept that following the 8 Limbs of Yoga—and living a healthy and happy life—is an ongoing journey.
Before You Go
Thank you so much for reading today’s entry!
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Irene
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