The Yamas and Niyamas
Yoga is often thought of as physical postures, or asanas, but it’s so much more than that. At its core, yoga is a philosophy of life that aims to bring harmony between the body, mind, and spirit. Two essential components of this philosophy are the Yamas and Niyamas. Think of them as your ethical and moral compass, guiding you towards a more fulfilling and balanced life. These ancient principles offer practical wisdom that can be applied to modern living, helping you cultivate inner peace and harmony with the world around you.
History of the Yamas and Niyamas
The Yamas and Niyamas have their roots in ancient Indian philosophy. They were first codified in the Yoga Sutras of Patanjali, a foundational text for yoga. While the Yoga Sutras are estimated to be around 2,000 years old, the principles behind the Yamas and Niyamas likely predate this, drawing from even older Vedic traditions.
This article will outline each yama and niyama in an easy to understand text. Additionally, each yama and niyama will follow with a put into practice section. Let’s dive into what these ancient wisdoms can offer and easy ways to apply them to your daily life.
Yamas - External Ethics
The Yamas are ethical guidelines that focus on our external world. They provide a framework for how we interact with others and the environment. Think of them as the “dos and don’ts” of yoga philosophy, guiding us towards a more harmonious existence.
Ahimsa - Non-Harming
Ahimsa is the first and most fundamental Yama. It means non-violence or harmlessness. This doesn’t just apply to physical harm, but also extends to our thoughts, words, and actions. It’s about cultivating kindness and compassion towards all living beings, including ourselves.
Put Into Practice: Be your own #1 cheerleader! Notice your internal dialog with yourself. Flood yourself with positive affirmations and self-love. Learn more about affirmations here.
Satya - Truthfulness
Satya is the yoga principle of truthfulness. It’s more than just not lying; it’s about being honest with yourself and others. This includes speaking your truth with kindness and compassion, while also being mindful of the impact of your words. Satya encourages authenticity and integrity in all aspects of life.
Put Into Practice: Speak your truth. Oftentimes, we choose approval over authenticity. However, when we speak our truth, as uncomfortable as it can be, we honor ourselves as well as empower others to do the same.
Asteya - Non-Stealing
Asteya is the yoga principle of non-stealing. This doesn’t just mean avoiding physical theft; it also extends to respecting others’ time, energy, and ideas. It’s about cultivating a sense of contentment and gratitude for what you have, rather than coveting what belongs to others.
Put Into Practice: Respect others’ time and energy as well as your own. I like to look at daily work and chores as vital energy. Our daily energy cup is limited, we honor it with strong boundaries. Furthermore, make sure when giving your precious energy it is respected and reciprocated in return.
Brahmacharya - Unity
Brahmacharya is often translated as celibacy or unity. It’s about protecting your vitality. This includes moderation in all areas of life, from food to social interactions. It’s about cultivating self-control and directing your energy towards spiritual growth.
Put Into Practice: A balanced life is critical for well-being. Oftentimes, in our modern society, we are taught that more is better. In all reality, we are happier when we find balance. Think of ways you can bring more moderation into your life. A few ideas to ponder: moving vs. resting, doing vs. being, and working vs. playing.
Learn more about the importance of rest and reset in my articles here.
Aparigraha - Letting-Go
Aparigraha is the last of the Yamas, and it’s all about letting go. It’s about finding contentment without clinging to possessions or material things. It’s about living simply and appreciating what you have, rather than constantly desiring more.
Put Into Practice: The way I like to think of aparigraha is the idea of non-permanence. In other words, all things, including our lives, move in cycles. Challenging times, will not last forever and, in the same fashion, enjoyable times are also limited. When we remember that challenges will pass they feel more manageable. Similarly, when we enjoy the good times with unwavering gratitude and presence, we bask in the joy of the beauty of life.
Niyamas - Internal Ethics
The Niyamas are personal observances that focus on our inner world. They are like positive actions we take to cultivate personal growth and well-being. Think of them as the “self-care” practices of yoga, helping us to develop inner peace and contentment.
Saucha - Clarity
Saucha is the first Niyama, focusing on purity and cleanliness. It’s about keeping your body, mind, and surroundings clean. This includes physical hygiene, but it also extends to mental purity, letting go of negative thoughts and emotions.
Put Into Practice: Let go of the negative! Surrounding yourself with negative content, thoughts, and environments can create negative neural pathways in your brain. This can encourage a hard to break cycle of sadness and depression. Here’s the good news. The reverse is also true! Surround yourself with positive content, thoughts, and environments and feel a deeper sense of joy and bliss.
Santosha - Contentment
Santosha is the practice of contentment. It’s about finding peace and happiness in your current situation, rather than constantly striving for more. This Niyama encourages us to appreciate what we have and let go of desires that create unnecessary stress.
Put Into Practice: I personally struggle with this one. Have you every set and achieved a goal and instead of celebrating that achievement you immediately set another goal? In our modern lives of achieving and doing, it is easy to get caught up in a cycle of striving more and appreciating less. The next time you achieve a goal, be sure to take the much-needed time to celebrate your accomplishment and bask in the glory of a job well done!
Tapas - Discipline
Tapas is often translated as discipline or self-discipline. It’s about cultivating inner fire and determination. This doesn’t mean being harsh on yourself; rather, it’s about finding the strength to overcome challenges and stick to your practice. Tapas is about showing up on your mat, even when you don’t feel like it, and pushing yourself gently beyond your comfort zone.
Put Into Practice: I like to think of tapas as stoking your inner fire of confidence and telling yourself you are capable of hard things. Oftentimes, I find the best way to work with this concept is on the mat. A fiery core-focused yoga practice that builds heat within oftentimes builds your sense of confidence and self-reliance. Check out my online classes here!
Svadyaya - Self-Study
Svadyaya is all about self-study and learning. It means diving deep into your own mind and soul through meditation, reading, and introspection. By understanding yourself better, you can grow and evolve as a person.
Put Into Practice: As a self-proclaimed introvert, this is one of my favorites! When thinking of svadyaya, think about activities that evoke self-contemplation and self-study. Examples of these are; journaling, meditating, breathwork, reading, mantra, and asana. Making time for these activities helps us understand ourselves on a deeper level.
Ishvara Pranidhana - Surrender
Ishvara Pranidhana is the final Niyama, and it’s all about surrender. It means dedicating your actions and life to something greater than yourself. Think of it as letting go of control and trusting in a higher power, whatever that means to you. This deep sense of connection and surrender can bring a profound sense of peace and purpose.
Put Into Practice: Releasing control, allowing what is, surrendering to the process. Trust that the seeds you’ve planted will grow. Practice visualization and always remember that everything needs time and space to grow.
Yamas and Niyamas Final Thoughts
Incorporating the Yamas and Niyamas into your daily life can be a powerful journey of self-discovery and growth. These ethical guidelines offer a roadmap for living a more compassionate, mindful, and fulfilling existence. By cultivating qualities like non-violence, truthfulness, contentment, and self-discipline, you’ll not only enrich your personal life but also contribute positively to the world around you. Remember, progress, not perfection, is the goal. Start small and be consistent. Additionally, it is worth noting that this is a lifelong process. Our lives are an ebb and flow of actions, events, and emotions. Give yourself grace, forgiveness, and love while enjoying this journey!
Are you interested in learning more about the Yamas and Niyamas? Read about the clinical research associated with the Yamas and Niyamas here. Deborah Adele’s book, The Yamas and Niyamas: Exploring Yoga’s Ethical Practice is one of my favorite resources.