Yamas & niyamas: value training in raja marga

Integrating values into an asana session lifts it from mere gymnastics to a profound spiritual science.

Yamas, the five observances and niyamas, the five commitments are the ethical aspects of Raja, the Royal Path of Yoga. They lay down a strong moral and ethical foundation. It is important to experiment with them, so that you understand your behavior patterns, your social and cultural values, and your intrinsic nature. Experimentation means using these high ideals and values to guide you in your decision-making process to try to resolve conflicts internal as well as external. 

Working on yamas (observances) and niyamas (commitments) simply means building a strong character. This is a subtle area. The body, however, is gross and easier to relate to. That is exactly why many prefer to focus on the physical aspect: asanas.

The gross quality of the body can be used effectively to help you work on the more subtle yamas and niyamas. Since your attitude to asanas reflects your values and deep-rooted impressions, the body can be used as an instrument to reach into the inner most depths of your mind. 

YAMAS: The five observances

Ahimsa 

Non-violence, non-hurting, non-injury, respect

“Violence in asanas? What nonsense!” you might say. Think again. How often do you hurt yourself when you stretch into postures that are beyond your ability? You hurt your back and pull your muscles whenever you use excessive force on your body. What is the state of the mind when you force double the air into your lungs than your capacity allows you to? This is violence committed against your own body and mind. This violence is counterproductive. A pulled muscle or strained back will have to be rested and eventually you will have to start all over. This is true of all violent means that are meant to be short cuts but in reality lead farther away from the goal.

Be gentle on your body, be kind to yourself. 

Satya 

Truth, authenticity, transparency, non-deception, honesty, self awareness

Satya works in tandem with ahimsa. To prevent yourself from exceeding your limits, first you must honestly evaluate yourself. If you cannot touch your toes, that’s okay. Hold on to your ankles, calves, knees, anything you can lay your hands on! The important thing is to begin at your level. If you do not, you might be tempted to force yourself to touch your toes for a split second and bounce up. “See, I can touch my toes,” you say. But that is only for the moment. Exceeding your limits by self-deception or non-acceptance of reality may cause muscle contraction and pain. You’ve taken two steps backward instead of one step forward. Isn’t that exactly what happens when you lie ordinarily as well? You may get away in the short run, but as lies follow lies, you get trapped in your own web of deceit. 

Asteya 

Non-stealing

This is an extremely important yama (observance) to follow in asanas. The best student in your asana class can put his head between his knees in the posterior pose, so you want to as well. What happens when you try to it? Ouch! You’ve misappropriated a position that does not belong to you. And you’ve disregarded the values of ahimsa and satya as well.

Ask yourself this question, “Why do I have this need to steal someone else’s posture?” Examine your feelings and thoughts. Is this about competition, a need to show-off or a powerful ego?

Brahmacharya 

Self mastery balance, sustainability, responsibility, moderation

When you sit down to do a simple practice like sitting still and observing your breath, what is happening to your mind? You realize it isn’t so easy after all. You are distracted by a host of external stimuli. You begin to understand the power the senses have and how little control you have over your own mind. This observance works hand in hand with the commitment of tapa (training of the mind). You need to strengthen yourself gradually without force. Use understanding, that is, satya, instead. Remember: daily practice goes a long way in developing brahmacharya.

Aparigraha 

Non-hoarding, non-possessiveness, simplicity, less is more

Most of us are very attached to results. Are you in a great hurry to master a posture? Do you get tensed and expend too much energy? Are you obsessed with idea of touching your knees to the floor in Bhadrasana? Instead let go, the weight of the legs themselves will bring the knees closer to the floor. Enjoy the asana, live in the moment with full body awareness. The breath is an important tool we can use here. When you “let go” your breath, that is exhale, you relax. Tension is released from the body, and you can twist more, bend more, stretch further into a posture. This attitude of letting go the result and concentration only on the action, works all the time in all aspects of our life. 

Photo: Joachim G.

NIYAMAS: The five commitments

Saucha 

Purity, cleanliness

Saucha is not mere cleanliness of the body. It is also purity of the mind. Approach asana in the right spirit, not out of competitiveness, out of egoism or the need to show off. A competitive attitude will strengthen the unhealthy habit patterns of the mind. A pure mind comes gradually on following the yamas (commitments). Practice prayer and internal dialogue before you start asanas to calm the mind. If you do not entirely succeed in stilling the restless and wayward thoughts, remain aware of these and be gentle with yourself. This is ahimsa.

Santosha 

Contentment, satisfaction

“If I am content, how will I ever perfect an asana?” you ask. The modern way of life has infected our attitude to asana: the more advanced the better. Begin with a few simple asanas, these will bring more benefit than advanced ones done poorly. Practice these with complete attention and the right attitude will follow. Be patient and changes will take place at the deepest levels. A lack of contentment will only lead to push yourself, and pain will bring fear and tension. Isn’t that exactly what you are trying to eliminate? There is no fixed number of asanas that should be practiced, but if you are exhausted and mentally fatigued you have been exceeding your capacity or doing too many. 

Tapa 

Self training, training of the senses and the mind, discipline

With reference to asanas, tapa means to bear a little pain. This may seem contrary to ahimsa but it is not. The pain here in not destructive and self-defeating, it is constructive and positive. Gradually develop your asana practice, begin with easier asanas, slowly mastering each. Begin with simple variations and then move on to the more advanced. Pain should be bearable, not overwhelming. Face the pain, don’t ignore it. Engage the obstacles, address the blockages and weaknesses. Tapa means you do not give up after a couple of weeks of regular practice; instead you keep practicing asanas at least 3-4 times a week for years or maybe even for your entire lifetime. 😊

Tapa can be developed in “staying power” too. This means you can gradually increase the time you sit in dhyana (meditation). 

Svadhyaya 

Self Reflection, self awareness, study, contemplation

Svadhayaya means learning about the Highest through the different paths of Yoga, contemplation and reflection on the wisdom of the scriptures. 

On a more basic level it is simply awareness. Even if you are violent towards yourself, do so with awareness: “I am hurting myself. And I am willing to bear the consequences of my own actions.” Use this awareness to work on all observances and commitments in a patient and understanding manner.

Ishvara Pranidhana 

Surrender, effortlessness, grace, humility

You have put so much effort into working on the yamas and niyamas, and on asanas. You have worked on the body as well as the mind. Then comes a time when effort ceases. It may manifest itself after an asana session when you are pleasantly tired. Now is the time to surrender, just let go. This can normally be experienced in Savasana, Makarasana or Yoga Mudra. When you cease to strive in asana, then you have found the key to mastery: effortlessness or as the Yoga Sutras of Patanjali put it “Sthir sukham asanam.” 

Weaving a fabric of values

It is not possible to work on one of the yamas or niyamas in isolation, they are all interconnected. 

As you approach asanas in this new spirit, you will begin to think of the asana session as a yama and niyama session. Retain your awareness (svadhyaya), you will find yourself stretching the definition of ahimsa, satya, etc. Gradually this understanding will spill over to all the other departments of your life. Just as you learn when you should push yourself a little (tapa) and when you should let go (Ishvara Pranidhan) in asanas, this wonderful ability will come to you in other areas of life. You will certainly have a more flexible body, what’s more important, you will have a flexible mind!