While many consider Yoga to be a form a physical exercise, it is also known to be an exercise in spiritual development. Most would agree that the true “goal” of Yoga is to provide the individual with the means to achieve inner peace and balance. To achieve these goals, students are encouraged to become familiar Yoga’s eight fold path. The eight fold path consists of eight disciplines; Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samhadi.

The first fold, Yama, advises students to engage with the world from a moral standpoint, and is actually broken down into five distinct elements. The first element, Ahimsa, teaches the student to respect the world around him. The second, Satya, teaches that one should be honest with themselves and with others. The third, Asteya, teaches not to steal from another. The fourth, Bramacharya, advises against overindulgence of any form. The fifth, Aparigraha, teaches the student to live a simple life that is not distracted by material things.

Niyama, or the second fold, is considered the path of self-restraint and consists of three distinct elements. Shaugh, the first element, teaches students to keep the body and mind clean and pure. Santosh, the second element, teaches the student to be happy and contented with the task at hand and to give an honest effort in all endeavors. Tapa, the third element, suggests that certain pleasures must be given up in order to attain one’s goals.

Asana is the third of the eight fold path, and it is concerned with physical training and building stamina. Asana is made up of 84 yoga poses, which are focused on developing strength, increasing health, and preparing for meditation. This stage is as much about physical conditioning, as it is mental or psychological discipline. Pranayama, the fourth fold, concerns controlled breathing. Proper breathing is important for mastering true relaxation and self-discipline. The proper way to breathe while practicing yoga is to breathe in, and breathe out while pausing in between.
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Pratyahara is the fifth of the eight folds, and is concerned with the individual’s control of sensory stimulation. The intent is to induce a sense of inner peace and quiet, by tuning out external stimulation. Dharana is the sixth fold, and it is primarily concerned with focusing one’s concentration on meditation. When a meditative state has been attained the student is then on to the seventh step, Dhyana. The final step, Samhadi, is attained when all previous steps have been completed and the individual experiences a true oneness with all things. The student is, as of this point, in tune with the universal flow.

Knowledge (Jnana) does not come about from the practice of yoga alone. Perfection in knowledge is in fact only for those who begin by practice of virtue (dharma). Yet, without yoga as a means, knowledge does not come about. The practice of yogic methods is not the means by itself, yet it is only out of that practice of yoga that the perfection in knowledge comes about. “Yoga is for the purpose of knowledge of truth,” said Shankara. 

All things rest upon something else-that is, all things are supported by one another. This is because a foundation is needed for anything to exist. Being Himself the Ultimate Support of all things, God alone is free from this necessity. Yoga, then, also requires support. As Trevor Leggett said in his introduction to Shankara’s commentary on the Yoga Sutras: “This is yoga presented for the man of the world, who must first clear, and then steady, his mind against the fury of illusory passions, and free his life from entanglements.” Patanjali very carefully and fully outlines the elements of the support needed by the practitioner, giving invaluable information on how to assure success in yoga.

The first Yoga Sutra says: “Now the exposition of yoga,” implying that there must be something leading up to yoga in the form of necessary developments of consciousness and personality. These prerequisites may be thought of as the Pillars of Yoga, and are known as Yama and Niyama.

Yama and Niyama

Yama and Niyama are often called “the Ten Commandments of Yoga.” Each one of these Five Don’ts (Yama) and Five Do’s (Niyama) is a supporting, liberating Pillar of Yoga. Yama means self-restraint in the sense of self-mastery, or abstention, and consists of five elements. Niyama means observances, of which there are also five. Here is the complete list of the ten Pillars as stated in the Yoga Sutras 2:30,32:

1) Ahimsa: non-violence, non-injury, harmlessness

2) Satya: truthfulness, honesty

3) Asteya: non-stealing, honesty, non-misappropriativeness

4) Brahmacharya: sexual continence in thought, word and deed as well as control of all the senses

5) Aparigraha: non-possessiveness, non-greed, non-selfishness, non-acquisitiveness

6) Shaucha: purity, cleanliness

7) Santosha: contentment, peacefulness

8) Tapas: austerity, practical (i.e., result-producing) spiritual discipline

9) Swadhyaya: introspective self-study, spiritual study

10) Ishwarapranidhana: offering of one’s life to God

All of these deal with the innate powers of the human being-or rather with the abstinence and observance that will develop and release those powers to be used toward our spiritual perfection, to our self-realization and liberation.

These ten restraints (yama) and observances (niyama) are not optional for the aspiring yogi-or for the most advanced yogi, either. Shankara states that “following yama and niyama is the basic qualification to practice yoga.” Mere desire and aspiration for the goal of yoga is not enough, so he continues: “The qualification is not simply that one wants to practice yoga, for the sacred text says: ‘But he who has not first turned away from his wickedness, who is not tranquil and subdued, or whose mind is not at rest, he can never obtain the Self by knowledge.’ (Katha Upanishad 1.2.24) And in the Atharva text: ‘It is in those who have tapas [strong discipline] and brahmacharya [chastity] that truth is established.’ (Prashna Upanishad 1:15)And in the Gita: ‘Firm in their vow of brahmacharya.’ (Bhagavad Gita 6:14) So yama and niyama are methods of yoga” in themselves and are not mere adjuncts or aids that can be optional.

The practice of yoga assists the aspiring yogi to follow the yamas and niyamas, not be discouraged from practicing yoga in the present, believing you must wait until you are “ready” to begin yoga. One should should practice yama, niyama, and yoga simultaneously. Success will follow.

Kurmasana, or tortoise pose, in all it’s variations provides the opportunity to withdraw from external distractions and pull deeply inward physically, mentally and even emotionally.