Ashtanga: The 8 pillars of Yoga to live more serenely
Does the word Ashtanga mean anything to you? You may have taken classes in Ashtanga Yoga, a dynamic form derived from Hatha Yoga developed by Sri.K. Patthabi Jois . Today, it is not bodily practice that we are going to talk about, but the philosophical system that governs all of yoga.
To better understand why this is important, we must remember the purpose of yoga: to bring inner union, harmony in order to achieve Self-realization.
-How with all this mental noise and this tense body can we listen to the voice from within, the voice of silence?
-How to answer the question we all ask ourselves silently "Who am I?" " If we are caught in the cycle of life?
Why the Ashtanga system?
The Ashtanga system was born in order to allow the aspirant to connect ever more deeply with his true Being , with who he is. Understanding and applying this philosophy of life allows you to deepen your own practice of asanas (postures) and to calm the mind to achieve it.
If you have read the article on the Yoga Sutras of Patanjali, you will remember the original intention: “Yoga citta vritti nirodha”. It means "Yoga is the cessation of the movements of the mind". Just as a calm lake in the middle of the mountains allows a perfect reflection of peaks and reliefs, a stable and quiet mind are the conditions for a just and true vision of what Is.
The word Ashtanga comes from two Sanskrit words; asta : eight and anga : limbs. So, as the name suggests Ashtanga is based on 8 limbs, eight fundamental principles.
So without further ado, let's get started!
The 8 basic principles
I will list them for you here, and they will be developed one by one in the rest of the article. They are presented in this order:
1-Yama : conduct in society
2-Niyama : personal discipline
3-Asana : the practice of postures
4-Pranayama : work on the breath
5-Pratyahara : retraction of the senses
6-Dharana : concentration
7-Dhyana : meditation
8-Samadhi : Self-realization
1. Yama: conduct in society
The Yamas are therefore rules of life in society which allow one to stay in harmony with one's peers and with society. They consist in leading our actions, our words and our thoughts towards the outside world and more particularly towards others.
The 5 Yamas: moral observances towards others
- Ahimsa - non violence
- Satya - the truth
- Asteya - don't lie
- Brahmacharya - control of the senses and sensuality
- Aparigraha - non-possessiveness, avoiding greed
… Doesn't that remind you of something? In many traditions we find these rules of life. They look cute, even silly written like this, and yet what power they have to bring inner peace.
Convenient
I suggest you choose one of the points that impressed you the most. For example, if you have an angry tendency, you can take “Ahimsa” and explore this concept in our life. Ask yourself:
- How am I violent towards myself or others?
- How is this expressed?
- How do I feel afterwards? ...
In a short time, I will develop the Yamas more in depth.
2. Niyama: personal discipline
Niyamas are personal observances to improve the relationship with oneself. Have you ever thought, “I suck. I'm stupid… ”How do you feel after that? Niyamas are a set of actions to take care of yourself. The 5 Niyama: rules of living in relation to oneself
- Saucha: purify body and mind
- Santosha: cultivating the attitude of contentment
- Tapas: train the senses
- Svadhyaya: study, exploration of the Self
- Ishwarapranidhana: letting go in one's own spirituality
The Niyamas will also be the subject of a more developed article.
Yamas and Niyama, the healthy foundation of life.
The Yamas and Niyamas are the foundations for the practice of asanas. Remember, an asana requires stillness of the body, steadfastness of breath AND presence . How can you fully experience each movement if, for example, you lied? How can you stay focused on your posture? Naturally, your mind will wander here and there trying to justify your act or create scenes of excuses… The yamas and niyamas are the roots and the trunk of the tree as presented by BKS Iyengar in his book “The tree of the yoga ” .
You can see that only the Yamas and Niyamas can give you the mastery of the mind necessary to have the mind ready to meditate. By integrating these principles of life, you can soothe your inner world instead of being scattered and wandering around in the stories of the mind. For you will not give him bread to feed him. Moreover, the sage Patanjali recommends to master these aspects before venturing on the mat, and to continue them to make the following principles effective.
3. Asana: the practice of postures
Now let's go to the third branch; bodily practice. In the yogic tradition, the body is the temple of the soul, and that is why it is important to take care of it. Asanas help energize the body and make it more flexible and strong at the same time. As a result, stability and self-confidence set in. The aim is to release tension in the body at the muscular and skeletal levels, and also at the level of internal organs and at more subtle levels. It is by practicing with a meditative mind that the body loosens and lets the vital energy flow freely.
Why is this important?
Beyond freeing the body from blockages, pains and dysfunctions, the practice of asanas develops discipline and the ability to concentrate. These two habits are necessary for the more subtle practices that follow. Indeed, specific sequences and gestures were created to master the body and be ready to sit still to meditate for hours. In the Yogas Sutras of Patanjali, an asana should be "sthirasukhasana" which means "stable and comfortable".
So, it is by harmonizing the body that mental, emotional and physical balance is established.
“Focus on relaxation as you hold the stretch, not contracting or closing, but relaxing and opening. It rests the brain as well as the body. »
BKS Iyengar in the book Light on Yoga.
4. Pranayama: work on the breath
The word Pranayama comes from the contraction of two Sanskrit words:
- Prana: Force, Energy, Source of Life
- Ayama: expansion (sometimes translated as "yama" control)
We are living things, and something keeps us alive. This vital force is found in Chinese tradition under the name of Qi or Chi. Depending on the culture, the names differ, but the principle remains the same. See the importance of practicing asanas? Releasing blockages allows this life energy to flow freely. Neck pain, back pain, joint blockages, and other pain are symptoms that the canals are blocked and energy is blocked in these places.
Why amplify the Energy of Life?
Did you know that the brain is a big consumer of energy ? With only 2% of a person's weight, the brain consumes 20% of energy according to research by Daniel Drubach in “The brain explained. " . Hence the interest in keeping it as much as possible at its cruising speed and avoiding overheating.
So imagine when thoughts are unclear, when you have to make decisions and you continually doubt, how do you feel? For the majority of us, not very well, tired, even headaches sticking out our noses. And that's only part of the equation!
How to develop Energy in Self?
This is where the practices of Pranayama come in. The breath is the main tool, because working the breath in a precise way, influences the mind, bringing it to appeasement. As the mind acts on the body, in this case it too rests.
Pranayama even goes further, because depending on the technique chosen, the effects will be specific:
Kapalabhati: energizing practice for the brain
Chandra Bhedana: moon breathing which has a soothing and refreshing effect
Nadi Shodhana: alternating breathing to harmonize
There are many more, and I will write you an article on Pranayama soon.
“Breathe out the past, breathe in the present. "
5. Pratyahara: retraction of the senses
In this fifth step, it is a question of disconnecting the senses from external objects; sounds, words, smells, sensations,… to reconnect with one's interiority . It's like getting into a bubble. The goal is not to lock yourself in and flee the world. Rather, it is to feel it in another way, from the core of who we are. This practice greatly supports the meditation that occurs later in the process. By learning to “turn off” the senses , the brain is no longer stimulated, inner calm takes place, and it is easier to concentrate.
It is an interesting technique in everyday life to learn to focus to study, finish a project,… yoga is also practical! It is to be in the state of "Flow", a concept explored and defined by the psychologist Mihály Csíkszentmihályi. He did his research in the fields of sport and music in particular.
So pratyahara facilitates inner listening.
6. Dharana: concentration
Yoga teaches you to focus the mind. We usually let ourselves be entertained by the sounds, the images that reach us. Sometimes you even start a task or a project, and then you don't finish it. The distraction took her elsewhere to distant lands.
It must be said, concentration is not the innate quality of the mind. He likes to eat, explore, wander… He is not limited and can go anywhere. Except if he gets behind the wheel, you won't know where he takes you. Learning to concentrate is to gradually tame the mind so that it finds its place of "servant". Just like you get in a taxi, you decide the destination, and the driver takes you there. Likewise, you decide where you want to go, and your mind is on a mission to take you there.
Simple? To understand yes, but to practice ... This is why the yoga system provides simple and effective techniques to regain control. Often likened to meditation , the practice of focusing one's attention on the air coming in and out of the nostrils is in fact a way of training one's concentration.
Here is a sample:
- Tratak : gazing fixedly at a candle flame.
- Concentration on the coming and going of the breath.
7. Dhyana: meditation
The seventh branch of yoga; meditation. When we become completely engrossed in the object of concentration, it is called meditation. All meditation courses are in fact concentration techniques that lead to meditation. Because in meditation, we do nothing, we are. Meditation happens like this, without a will to meditate or to feel anything.
This therefore implies trusting yourself, and being fully anchored in the present moment. Remember Yamas and Niyamas above… To be present means to have body, emotions and mind together, in the same time space. And not to have your thoughts on yesterday when you had an argument with a colleague, or met the person who made you tick. Nor to have projections in the future; what you will be doing this weekend or what you plan to eat for the lunch break… No, none of that, but Being there. Fully there.
And when that state of meditation comes in, the thought “oh great I'm meditating! Immediately brings it out to you. Does that mean anything to you?
8. Samadhi: Self-realization
Let us come to the last stage… Commonly called “Bliss” or “Enlightenment”… As I write lines, I have not yet reached the ultimate stage that Patanjali presents. And yes, I am a work in progress! The experiences that I had were more like a state of dissolution in presence, a state in which there were no limits and where the space of existence was one whole. For listening to other people and the Saints in India, there are several types of Samadhi. The one Patanjali refers to is pure knowledge of Self.
When you take a closer look, Samadhi does not mean sitting on your little cloud because you have discovered the Ultimate Truth. Achieving this state does not come down to escaping this existence as and living opulently happily for the rest of our days. No, it means "realizing" the life that is happening every moment in front of us, in us, around us.
To attain Samadhi is to apprehend situations with an inner calm, without the mind being disturbed. Thus, judgment no longer has its place, nor attachment, nor aversion, nor desire either. Sounds nice like life doesn't it? However, the state of Samadhi is not a constant state either, and here Patanjali explains it well. Until we are completely free from attachments, desires, habits, ... we will not be able to maintain this state for long.
An important thing to remember. It is human to want to repeat pleasant experiences ... but be careful not to want to reach any state whatsoever at all costs! On the one hand, it is creating an additional attachment which is “counter-productive”, and also, it is going against Ahimsa, non-violence… to be meditated on.
It's your turn !
The article offers some implementation exercises to integrate into daily life to bring well-being. Which one do you choose?
