When most people hear the word yoga, they think of poses: downward-facing dog, warrior, triangle, perhaps a sun salutation or two.
But the physical practice of yoga is actually only one part of a much larger system.
One of the foundational texts of what we now call Classical Yoga is the Yoga Sutras, traditionally attributed to the Indian sage Patanjali. Rather than inventing yoga, Patanjali’s text brought together and organized philosophical and contemplative ideas that had been developing in India for centuries.
The Yoga Sutras have been interpreted in many different ways over time, contributing to the rich variety of yoga traditions and lineages we have today. But one teaching that continues to provide a particularly useful framework is the Eight Limbs of Yoga.
More Than a Set of Poses
I like to think of the eight limbs as a road map.
Traditionally, they describe a path toward liberation or samadhi. From a practical, modern perspective, they also give us a surprisingly comprehensive framework for creating greater steadiness in our lives.
Think about meditation for a moment. It sounds simple: Sit down. Be still. Quiet your mind.
Except anyone who has actually tried it knows that it isn’t necessarily simple at all.
Your back hurts. Your leg falls asleep. You’re worried about something that happened yesterday. You’re planning tomorrow’s dinner. You remember an email you forgot to send. Suddenly sitting quietly with yourself for ten minutes feels like an enormous undertaking.
The eight limbs recognize something important: our physical health, behavior, relationships, breath, attention and inner life affect one another.
Creating a calm mind isn’t simply a matter of telling ourselves to calm down.
And that is where the eight limbs become so useful.
The Eight Limbs
1. Yama — How We Relate to the World
The yamas give us guidance for how we interact with other people and the world around us. I sometimes describe them simply as the “don’ts”:
Ahimsa — Non-harming: Don’t hurt.
Satya — Truthfulness: Don’t lie.
Asteya — Non-stealing: Don’t take what isn’t yours.
Brahmacharya — Moderation: Don’t overindulge or misuse your energy.
Aparigraha — Non-possessiveness: Don’t cling, grasp or covet.
These concepts can sound deceptively simple. In practice, each one can become a lifelong area of exploration.
2. Niyama — How We Relate to Ourselves
If the yamas guide our relationship with the outside world, the niyamas guide how we care for and manage ourselves. I think of these as the “do’s”:
Saucha — Cleanliness or purity: Care for yourself and your environment.
Santosha — Contentment: Practice accepting the present moment rather than continually fighting against what is.
Tapas — Discipline and persistence: Be consistent in the things that matter to you.
Svadhyaya — Self-study: Continue learning, reflecting and becoming curious about your own thoughts, words and actions.
Ishvara Pranidhana — Surrender or devotion: Recognize and connect with something beyond the individual self. Depending on your beliefs, that might be understood as God, a higher power, the universe, nature or something else entirely.
3. Asana — The Body
This is the limb most familiar to modern yoga practitioners.
Asana is the practice of physical postures. Through movement, we develop strength, flexibility, balance, stability and greater awareness of the body.
The goal isn’t simply to become more flexible. Ideally, we are creating a body that is both strong and supple—one in which we can live, breathe and eventually become still with greater ease.
4. Pranayama — The Breath
Pranayama involves working intentionally with the breath.
One of the powerful discoveries we make through yoga is that the breath, body and mind are connected. Changing the way we breathe can influence how we experience ourselves physically and emotionally.
Instead of the breath simply being something that happens automatically, it becomes something we can observe and, at times, intentionally work with.
5. Pratyahara — Turning Inward
Our attention is constantly being pulled outward.
Phones. Conversations. Noise. Work. Television. Notifications. Responsibilities.
Pratyahara is traditionally described as withdrawal of the senses. In everyday life, I think of it as deliberately creating some space between ourselves and all of that external stimulation.
We aren’t trying to permanently shut out the world. We are practicing the ability to turn our attention inward.
6. Dharana — Concentration
Once we reduce some of those external distractions, we still have to contend with our very busy minds.
Dharana is the practice of concentration.
We choose something—a breath, a sound, a mantra, an image or another point of focus—and gently bring our attention back to it whenever the mind wanders.
And it will wander.
Bringing it back is the practice.
7. Dhyana — Meditation
Over time, periods of concentration can begin to become more effortless and continuous. This is dhyana, or meditation.
Instead of constantly chasing thoughts, analyzing them or trying to stop them, we begin to experience moments of simply being.
I sometimes describe this as allowing the mind to become like a calm lake. Thoughts may still create ripples, but we don’t have to chase every ripple across the water.
8. Samadhi — Absorption
The eighth limb, samadhi, is traditionally associated with profound absorption and ultimately liberation.
This can be a difficult concept to translate into everyday language. One way of approaching it is as an experience in which the usual boundaries of the individual self become quieter and we experience a deeper sense of connection, wholeness or peace.
From the Outside In
The eight limbs move broadly from our relationship with the outside world toward our innermost experience.
But that doesn’t mean you have to “finish” one limb before you’re allowed to practice the next.
We can work with many of them simultaneously.
What the framework does help us recognize is that disturbances in one area of our lives often ripple into others.
If your body is uncomfortable, sitting quietly may be difficult.
If you’re anxious, your breathing and attention may change.
If you’re in constant conflict with the people around you, settling your mind may become harder.
If you’re continually overstimulated, concentrating may feel nearly impossible.
Everything is connected.
Using the Eight Limbs in Yoga Therapy
This is one reason I find the eight limbs particularly valuable in yoga therapy. They give us more options than simply asking, What yoga pose should I do?
If someone is experiencing discomfort or difficulty in the body, we might begin with asana.
If someone is feeling anxious or emotionally dysregulated, we might explore asana and pranayama.
If relationships, boundaries or personal choices are creating distress, we might explore concepts within the yamas and niyamas.
If someone is struggling with distraction or concentration, practices related to pratyahara and dharana may be useful.
And meditation doesn’t have to be where we begin.
Sometimes we need to work with the body, breath, environment or attention first.
An Ancient Road Map for Modern Life
The Yoga Sutras come from a world very different from ours. Patanjali certainly wasn’t dealing with email, social media notifications, traffic jams or a calendar filled with back-to-back obligations.
Yet the underlying questions remain remarkably familiar:
How do I live well with other people?
How do I take care of myself?
How do I become more comfortable in my body?
How do I regulate my energy and attention?
How do I become less controlled by distraction?
How do I become comfortable being still?
And ultimately: How do I find greater peace within myself?
That is why I continue to find the eight limbs so relevant.
They aren’t simply ancient philosophy to memorize. They give us a framework for noticing where we are struggling—and choosing a place to begin.
When most people hear the word yoga, they think of poses: downward-facing dog, warrior, triangle, perhaps a sun salutation or two.
But the physical practice of yoga is actually only one part of a much larger system.
One of the foundational texts of what we now call Classical Yoga is the Yoga Sutras, traditionally attributed to the Indian sage Patanjali. Rather than inventing yoga, Patanjali’s text brought together and organized philosophical and contemplative ideas that had been developing in India for centuries.
The Yoga Sutras have been interpreted in many different ways over time, contributing to the rich variety of yoga traditions and lineages we have today. But one teaching that continues to provide a particularly useful framework is the Eight Limbs of Yoga.
More Than a Set of Poses
I like to think of the eight limbs as a road map.
Traditionally, they describe a path toward liberation or samadhi. From a practical, modern perspective, they also give us a surprisingly comprehensive framework for creating greater steadiness in our lives.
Think about meditation for a moment. It sounds simple: Sit down. Be still. Quiet your mind.
Except anyone who has actually tried it knows that it isn’t necessarily simple at all.
Your back hurts. Your leg falls asleep. You’re worried about something that happened yesterday. You’re planning tomorrow’s dinner. You remember an email you forgot to send. Suddenly sitting quietly with yourself for ten minutes feels like an enormous undertaking.
The eight limbs recognize something important: our physical health, behavior, relationships, breath, attention and inner life affect one another.
Creating a calm mind isn’t simply a matter of telling ourselves to calm down.
And that is where the eight limbs become so useful.
The Eight Limbs
1. Yama — How We Relate to the World
The yamas give us guidance for how we interact with other people and the world around us. I sometimes describe them simply as the “don’ts”:
Ahimsa — Non-harming: Don’t hurt.
Satya — Truthfulness: Don’t lie.
Asteya — Non-stealing: Don’t take what isn’t yours.
Brahmacharya — Moderation: Don’t overindulge or misuse your energy.
Aparigraha — Non-possessiveness: Don’t cling, grasp or covet.
These concepts can sound deceptively simple. In practice, each one can become a lifelong area of exploration.
2. Niyama — How We Relate to Ourselves
If the yamas guide our relationship with the outside world, the niyamas guide how we care for and manage ourselves. I think of these as the “do’s”:
Saucha — Cleanliness or purity: Care for yourself and your environment.
Santosha — Contentment: Practice accepting the present moment rather than continually fighting against what is.
Tapas — Discipline and persistence: Be consistent in the things that matter to you.
Svadhyaya — Self-study: Continue learning, reflecting and becoming curious about your own thoughts, words and actions.
Ishvara Pranidhana — Surrender or devotion: Recognize and connect with something beyond the individual self. Depending on your beliefs, that might be understood as God, a higher power, the universe, nature or something else entirely.
3. Asana — The Body
This is the limb most familiar to modern yoga practitioners.
Asana is the practice of physical postures. Through movement, we develop strength, flexibility, balance, stability and greater awareness of the body.
The goal isn’t simply to become more flexible. Ideally, we are creating a body that is both strong and supple—one in which we can live, breathe and eventually become still with greater ease.
4. Pranayama — The Breath
Pranayama involves working intentionally with the breath.
One of the powerful discoveries we make through yoga is that the breath, body and mind are connected. Changing the way we breathe can influence how we experience ourselves physically and emotionally.
Instead of the breath simply being something that happens automatically, it becomes something we can observe and, at times, intentionally work with.
5. Pratyahara — Turning Inward
Our attention is constantly being pulled outward.
Phones. Conversations. Noise. Work. Television. Notifications. Responsibilities.
Pratyahara is traditionally described as withdrawal of the senses. In everyday life, I think of it as deliberately creating some space between ourselves and all of that external stimulation.
We aren’t trying to permanently shut out the world. We are practicing the ability to turn our attention inward.
6. Dharana — Concentration
Once we reduce some of those external distractions, we still have to contend with our very busy minds.
Dharana is the practice of concentration.
We choose something—a breath, a sound, a mantra, an image or another point of focus—and gently bring our attention back to it whenever the mind wanders.
And it will wander.
Bringing it back is the practice.
7. Dhyana — Meditation
Over time, periods of concentration can begin to become more effortless and continuous. This is dhyana, or meditation.
Instead of constantly chasing thoughts, analyzing them or trying to stop them, we begin to experience moments of simply being.
I sometimes describe this as allowing the mind to become like a calm lake. Thoughts may still create ripples, but we don’t have to chase every ripple across the water.
8. Samadhi — Absorption
The eighth limb, samadhi, is traditionally associated with profound absorption and ultimately liberation.
This can be a difficult concept to translate into everyday language. One way of approaching it is as an experience in which the usual boundaries of the individual self become quieter and we experience a deeper sense of connection, wholeness or peace.
From the Outside In
The eight limbs move broadly from our relationship with the outside world toward our innermost experience.
But that doesn’t mean you have to “finish” one limb before you’re allowed to practice the next.
We can work with many of them simultaneously.
What the framework does help us recognize is that disturbances in one area of our lives often ripple into others.
If your body is uncomfortable, sitting quietly may be difficult.
If you’re anxious, your breathing and attention may change.
If you’re in constant conflict with the people around you, settling your mind may become harder.
If you’re continually overstimulated, concentrating may feel nearly impossible.
Everything is connected.
Using the Eight Limbs in Yoga Therapy
This is one reason I find the eight limbs particularly valuable in yoga therapy. They give us more options than simply asking, What yoga pose should I do?
If someone is experiencing discomfort or difficulty in the body, we might begin with asana.
If someone is feeling anxious or emotionally dysregulated, we might explore asana and pranayama.
If relationships, boundaries or personal choices are creating distress, we might explore concepts within the yamas and niyamas.
If someone is struggling with distraction or concentration, practices related to pratyahara and dharana may be useful.
And meditation doesn’t have to be where we begin.
Sometimes we need to work with the body, breath, environment or attention first.
An Ancient Road Map for Modern Life
The Yoga Sutras come from a world very different from ours. Patanjali certainly wasn’t dealing with email, social media notifications, traffic jams or a calendar filled with back-to-back obligations.
Yet the underlying questions remain remarkably familiar:
How do I live well with other people?
How do I take care of myself?
How do I become more comfortable in my body?
How do I regulate my energy and attention?
How do I become less controlled by distraction?
How do I become comfortable being still?
And ultimately: How do I find greater peace within myself?
That is why I continue to find the eight limbs so relevant.
They aren’t simply ancient philosophy to memorize. They give us a framework for noticing where we are struggling—and choosing a place to begin.
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