Overview

Yamas

  Yama#1: Ahimsa (Non-Harming)

Ahimsa is usually translated as nonviolence or non-harming, but can also be interpreted as compassion for all living things in both thought and deed.  In early yogic text, it was believed doing harm reduced one’s own lifespan. This is also the primary motivation behind vegetarian diets.

  Yama#2: Satya (Truthfulness)

Since one of the ultimate goals of yoga is to liberate one from ignorance and misconception, satya (the practice of truthfulness) provides the bedrock for a complete practice. Honest communication and action build healthy relationships and communities. Commitment to the Truth is also one of the most difficult yama to practice. Even when we can correctly interpret our heart and mind, it is difficult to know when, where, and how to speak (and act upon) this truth.

  Yama#3 Asteya (Non-Stealing)

The practice of asteya asks one to only accept that which is freely given. This extends beyond simple things to other people’s time and ideals. Particularly in our modern society, some people believe happiness is contingent upon external circumstances and material possessions. We look to the lives of others and imagine how much better our own lives could be if only we had the same things. This practice asks the aspiring yogi to instead achieve a level of self-sufficiency and sense of abundance.

  Yama#4 Brahmacharya (Chastity / Merging with the One)

Often translated as celibacy, brachmacharya is controlling sexual desire, redirecting this energy to deepen our connection to the Devine. Uncontrolled, sexual desire and activity can easily bring out the worst in people. When one attempts to completely sublimate or suppress this energy, it has a tendency to manifest in life-negating ways. Only when one learns to channel this energy in healthy, nourishing ways will one be free to deepen spiritually.

  Yama#5 Aparigraha (Non-Grasping)

The practice of aparigraha investigates the connections between material possessions and our sense of identity.
Sometimes our desire for possessions is an attempt to build and fit into a preconceived self-image. Other times, it is an attempt to fill perceived voids in our lives. Many yogic text promote the ideal too many possessions only distract the mind. Regardless of the reason, resisting the urge to continually reach for more possessions leads to a recognition that we usually already have the things we need. Simplifying our lives in terms of possessions usually results in

Ni-Yamas

  Niyama#1: Shaucha (Purity)

Purification is one of the key metaphors for spirituality. Shaucha involves maintaining cleanliness in body, mind, and environment. Shaucha also affects our diet, prompting yogis to take in healthy, nourishing food. It is not intended to result in self-deprevation. Instead, this practice should allow us to experience the beauty and elegance of the world more clearly. The highest manifestation of this niyama allows one to see the transcendental Self without distortion.

  Niyama#2: Samtosha (Contentment)

Samtosha, or the practice of contentment, prompts the aspiring yogi (or yogini) to find peace and comfort even in the most uncomfortable, stressful circumstances. While contentment does not imply happiness, it does require capacity for hopefulness. The ability to sustain one’s spirits, even in the face of adversity, demonstrates a strong inner balance and strength. It does not mean that we should be complacent or stagnate. Nor should we tolerate unhealthy environments. Instead, one should practice patience while working to improve any situation.

  Niyama#3 Tapas (Austerity / Heat)

Tapas is the disciplined use of energy. In the past, this may have involved prolonged immobilized standing or seating, bearing of extreme temperatures or deprivation, or forced silence. In modern times, this has been interpreted as undertaking any activity with enthusiasm.

  Niyama#4 Svâdhyâya (Self-Study)

Svâdhâya is not simply the acquisition and retention of information. It is the attempt to transform raw knowledge into practical wisdom. This practice prompts one to look truthfully within to ruthlessly uncover our weeknesses, foibles, additions, habits, and negative tendencies. Because it is so difficult to see ourselves clearly, this practice may be augmented by a good mentor, honest friend, or therapist.

  Niyama#5 Îshvara-Pranidhâna (Devotion to the Devine)

As long as one is engrossed in one’s own needs, one will always remain insecure. Ishvara Pranidhana is an opening to something greater. We have all experienced times when a given situation seem too much to handle. In these sometimes painful moments, if we reach out to forces greater than ourselves, we open ourselves to larger forces. This allows us to recognize these accidents and tragedies play a necessary part in the greater scheme of things. Depending one one’s faith, this niyama may take many forms. Formal practices such as daily readings, prayer, ritual, and meditations may be appropriate for some people. Others may experience this via simple practices such as quiet walks in the park, communing with your garden, or simply gazing into the park.

Pranayama (Breathing Practices)

  Nadi Shodhanam (Alternate Nostril)

Purpose
To deliberately change the flow of air through the nostrils to balance your psychotherapy.

1. Fold the index and middle finger of the right hand inward to touch the base of the thumb.

2. Lightly touch the thumb of the right hand to the right nostril and the ring finger to the left nostril.

3. Close the left nostril and exhale completely through right nostril.

4. Inhale through the right nostril.

5. Close the right nostril and exhale through the left.

6. Inhale through the left nostril.

7. Close the left nostril and exhale through the right nostril

8. Repeat this cycle up to twenty times

   Viloma II  (Pacifying Breath)

Purpose
Stimulate deeper inhales by tricking the body by dividing the exhale into three parts.

1. Spend a few minutes to consciously relax the body.

2. Normal Inhalation

3. Exhale — pause

4. Exhale — pause

5. Exhale — pause

6. Normal Inhalation

7. One or two normal breaths, then repeat

   (Bellows Breathing)

Purpose
Stoke your internal flame and create more energy.

1. Inhale and exhale quickly through nose without restrictions

2. Inhale strongly and quickly, lifting your shoulders and ribs

3. Exhale strongly and quickly, collapsing the shoulders and ribs.

4. Repeat for 10 to 20 rounds, then relax into regular, deep yoga breathing.