The following series of articles, an in-depth look at Yoga has been compiled by Merel Martens founder of Parimukti Yoga and produced and packaged by Avdhoot Limaye for Parimukti.com. From Part 5 we will get deeper into Ashtanga Yoga. 

Ashtanga Yoga: The Eight Limbs of Yoga

 

Ashtanga yoga literally means “eight-limbed yoga: “ashta = eight, anga = limbs

According to Patanjali’s system, yoga is based on 8 spiritual practices:

 

1. Yama – restraints, social ethics
2. Niyama – observances, personal virtues
3. Asana – steady and comfortable postures, physical postures
4. Pranayama – regulation of breath, increasing Prana
5. Pratyhara – sense withdrawal
6. Dharana – concentration
7. Dhyana – meditation
8. Samadhi – union, absorption into the Universal

 

Patanjali starts the Yoga Path with Yamas & Niyamas – ethical attitude towards the World and yourself. These two first limbs of Yoga are the base and very important limbs of Yoga.

2.1 Yamas

Yama is your attitude towards others and the world around you. There are five Yamas:

 

1. Ahimsa or non-violence. This Yama does not only mean not doing harm to others in thought and in deed, but also to practice acts of kindness to other creatures and to one’s own self.
2. Satya or truthfulness. Satya is the Yama that is about living a truthful life without doing harm to others. To practice Satya, one must think before he speaks and consider the consequence of his action. If the truth could harm others, it might be better to keep silent.
3. Asteya or non-stealing. This Yama is not only concerned about the non-stealing of material objects but also the stealing of other’s ideas and other forms of possession. Using power for selfish motives or telling someone else about confidential information you had been entrusted with, is against Asteya.
4. Bramacharya or non-lust. Bramacharya means Divine Routine, to move toward the essential truth or to achieve self-control, abstinence or moderation and it is used especially regarding to sexual activity. It is about not giving in to our ego’s excessive desires or taking nothing in excess.
5. Aparigraha or non-possessiveness. This Yama is about living a life free from greed or taking only what is necessary and do not take advantage of someone or of a situation. It is about using our powers correctly and appropriately and not exploiting others.

2.2 Niyamas

Niyama is how you treat yourself or your attitude towards yourself. The following are the five Niyamas:

 

1. Shaucha or cleanliness. This Niyama is concerned with both the outer and inner cleanliness.

The practice of pranayamas, asanas and Yogic cleansing practices to detoxify and cleanse the physical body are necessary to achieve inner cleanliness. The mind must also be kept clean or pure. Outer cleanliness, on the other hand, means to keep a clean environment or surroundings.

2. Santosha or contentment. Santosha is to practice humility, modesty and finding contentment with what you have and who you are.
3. Tapas or austerity. This Niyama refers to keeping the body in good condition. Tapas is practiced through disciplining the body, speech and mind like eating only when hungry and maintaining a good posture.
4. Svadhyaya or study of the sacred text and of one’s self. This involved studying one’s self, self-inquiry and self-examination and other things that can help you get to know yourself more. As your knowledge about yourself grows deeper, so is your connection to the higher power and your union with all things.
5. Isvarapranidhama or living with an awareness of the Divine. This Niyama encourages us to let go of our false sense of control and to connect to the Divine or that which gives us the sense of wholeness and sacredness.

 

2.3 Asanas

 Sthira sukham asanam

Asanam=As (to sit); the posture, the place where you sit, seat

 

Sthirasukham asanam
The posture should be steady and comfortable (relaxed)

 

Asana are body positions, originally identified as a mastery of sitting still to meditate. In the context of yoga practice, asana refers to two things: the place where a yogi sits and the manner (posture) in which he/she sits. In the Yoga Sutras, Patanjali suggests that asana is “to be seated in a position that is firm,but relaxed” for extended, or timeless periods; “comfortable, steady position”.

 

Asanas have deep impact on the entire body and mind complex, it affects different systems in the body like muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine and nervous system.

Asana categories

Asanas can generally be divided into a number of categories. Here we will provide you with a categorization. However, be aware that some schools of yoga sometimes group certain categories together or know even more categories than the ones presented here.

1. Standing Poses
2. Standing Forward Bends
3. Standing Twists
4. Seated Forward Bends
5. Seated Twists
6. Supine Poses
7. Backbends
8. Inversions
9. Arm Balances
10. Core/Abdominals

 

Asanas
Here follows an overview of asanas per category. The list is never ending and this representation is only a selection made by us. Some schools of yoga give different names to the same poses, so don’t be surprised if you see the same pose presented in another book with another name.

 

Standing Poses
Tada Asana	Tadasana	Mountain Pose
Tiriyak Tada Asana	Tiriyak Tadasana	Swaying Palm Tree Pose/Side Bending Stretch Pose
Anjaney Asana	Anjaneyasana	Low Lunge
Ashva Sanchala Asana	Ashva Sanchalasana	High Lunge
Ardha Chandra Asana	Ardha Chandrasana	Half Moon Pose
Parsva Uttan Asana	Parsvottansana	Intense Side Stretch Pose
Virabhadra Asana A	Virabhadrasana A	Warrior A Pose
Utthita Tri Kona Asana	Uttitha Trikonasana	Extended Triangle Pose
Virabhadra Asana B	Virabhadrasana B	Warrior B Pose
Tri Kona Asana	Trikonasana	Triangle Pose
Uttitha Parsva Kona Asana	Parsvakonasana	Extended Side Angle Pose
Sirsa Angustha Yoga Asana	Sirsa Angustha Yogasana	Head to Toe Pose/Humble Warrior Pose
Utkat Asana	Utkatasana	Chair Pose
Standing Forward Bends
Adho Mukha Svana Asana	Adho Mukha Svanasana	Downward Facing Dog
Dwi Kona Asana	Dwikonasana	Double Angle Pose
Pada Angustha Asana	Padangusthasana	Big Toe Pose
Pada Hasta Asana	Pada Hastasana	Hand under Foot Pose
Uttan Asana	Uttanasana	Intense Forward Bending Pose
Ardha Uttan Asana	Ardha Uttanasana	Stading Half Forward Bending Pose
Prasarita Pada Uttan Asana A-D	Prasarita Padottanasna A-D	Wide Legged Forward Bending Pose
Standing Twists
Utthita Marichi Asana	Uttitha Marichyasana	Extended Marichi’s Pose
Kona Asana	Konasana	Angle Pose
Parivrtta Parsva Kona Asana	Parivrtta Parsvakonasana	Revolved Side Angle Pose
Parivrtta Tri Kona Asana	Parivrtta Trikonasana	Revolved Triangle Pose
Balancing Poses
Garuda Asana	Garudasana	Eagle Pose
Uttitha Hasta Pada Angustha Asana	Uttitha Hasta Padangustasana	Extended Hand-to-Big-Toe Pose
Arda Chandra Asana	Ardha Chandrasana	Half Moon Pose
Nataraj Asana	Natarajasana	Lord of the Dance Pose
Vrks Asana	Vrksasana	Tree Pose
Urdhva Prasarita Eka Pada Asana	Urdhva Prasarita Eka Padasana	Standing Split
Seated Poses
Agni Stambha Asana	Agnistambhasana	Fire Log Pose
Vira Asana	Virasana	Hero Pose
Simha Asana	Simhasana	Lion Pose
Sukha Asana	Sukhasana	Easy Pose
Padma Asana	Padmasana	Lotus Pose
Hanuman Asana	Hanumanasana	Monkey Pose
Danda Asana	Dandasana	Staff Pose
Mala Asana	Malasana	Garland Pose
Parigha Asana	Parighasana	Gate Pose
Gomukh Asana	Gomukhasana	Cow Face Pose
Seated Forward Bends
Paschim Uttan Asana A-D	Paschimottanasana	West Side Intense Stretch Pose
Janu Sirsa Asana A-D	Janu Sirsasana	Head to Knee Pose
Parivrtta Janu Sirsa Asana	Parivrtta Janusirsasana	Revolved Head to Knee Pose
Triang Mukha Eka Pada Paschim Uttan Asana	Triang Mukhaikapada Paschimottanasana	Three Limb Forward Bend/Half Virasana Forward Bend
Krounchasana	Krounchasana	Heron Pose
Upavistha Kona Asana	Upavistha Konasana	Wide Seated Forward Bend Pose
Sama Kona Asana	Sama Konasana	Advanced Wide Seated Forward Bend Pose/Same Angle Pose
Shashank Asana	Shashankasana	Moon Pose/Hare Pose/Rabbit Pose
Bala Asana	Balasana	Child Pose
Raja Kapotasana	Rajakapotasana	Pigeon Pose
Manduk Asana	Mandukasana A-C	Frog Pose A-C
Baddha Kona Asana A-C	Baddha Konasana	Bound Angle Pose/Cobbler Pose
Urdhva Mukha Paschim Uttan Asana	Urdhva Mukha Paschimottanasana	Upward Facing Intense West Stretch
Supta Kurma Asana A-C	Supta Kurmasana A-C	Turtle Pose A-C
Seated Twists
Vakra Asana	Vakrasana	Zig-Zag Pose
Ardha Matsyendra Asana A-C	Ardha Matsyendrasana A-C	Half Lord of the Fish es Pose A-C
Marichi Asana A-H	Marichyasana A-H	Marichi’s Pose
Bharadwaja Asana	Bharadwajasana	Bharadwaja’s Pose
Pasha Asana	Pashasana	Noose Pose
Parivrtta Janu Sirsa Asana	Parivrtta Janu Sirsasana	Reclined Head to Knee Pose
Parivrtta Upavistha Kona Asana	Parivrtta Upavistha Konasana	Revolved Seated Angle Pose
Supine Poses
Pawan Mukta Asana	Pawanmuktasana	Wind Release Pose
Ardha Pawan Mukta Asana	Ardha Pawanmuktasana	Half Wind Release Pose
Ananta Asana	Anantasana	Side Reclining Leg Lift
Sava Asana	Savasana	Corpse Pose
Sucirandhrasana	Sucirandhrasana	Eye Through the Needle Pose
Supta Tada Asana	Supta Tadasana	Reclined Mountain Pose
Supta Dirgha Tada Asana	Supta Dirgha Tadasana	Reclined Tree Pose
Advasana	Advasana	Reversed Corps Pose
Supta Pada Angustha Asana A-B	Supta Padangusthasana A-B	Reclining Big Toe Pose
Markata Asana	Markatasana	Monkey Pose
Jathara Parivarta Asana	Jathara Parivartanasana	Revolved Abdomen Pose
Supta Vira Asana	Supta Virasana	Reclined Hero Pose
Supta Vajra Asana	Supta Vajrasana	Reclined Thunderbolt Pose
Supta Baddha Kona Asana	Supta Baddha Konasana	Reclined Bound Angle Pose
Ananda Bala Asana	Ananda Balasana	Happy Baby Pose
Backbends
Bhujanga Asana	Bhujangasana	Cobra Pose
Bitil Asana	Bitilasana	Cow Pose
Urdhva Mukha Svana Asana	Urdhva Mukha Svanasana	Upward Facing Dog Pose
Eka Pada Bheka Asana	Eka Pada Bhekasana	One Legged Frog Pose
Bheka Asana	Bhekasana	Frog Pose
Eka Pada Dhanur Asana	Eka Pada Dhanurasana	One Legged Bow Pose
Saral Dhanur Asana	Saral Dhanurasana	Easy Bow Pose
Purna Dhanur Asana	Purna Dhanurasana	Full Bow Pose
Marjari Asana	Marjariasana	Cat Pose
Salabha Asana	Salabhasana	Locust Pose
Purna Salabha Asana	Purna Salabhasana	Full Locust Pose
Viparita Salabha Asana	Viparita Salabhasana	Inverted Locust Pose
Supta Vira Asana	Supta Virasana	Reclined Hero Pose
Supta Vajra Asana	Supta Vajrasana	Reclined Thunderbolt Pose
Setu Bandha Sarva Anga Asana	Setu Bandha Sarvangasana	Supported Bridge Pose (Hips supported by hands/block)
Kandhar Asana	Kandharasana	Shoulder Pose (Bridge with interlaced fingers)
Purna Setu Bandha Asana	Purna Sethu Bandhasana	Full Bridge Pose
Parsva Setu Bandha Asana	Parsva Setu Bandhasana	Side Bridge Pose
Urdhva Dhanur Asana	Urdhva Dhanurasana	Upward Bow Pose
Eka Pada Urdhva Dhanur Asana	Eka Pada Urdhva Dhanurasana	One-Legged Upward Bow Pose
Chakra Asana	Chakrasana	Wheel Pose
Eka Pada Chakra Asana	Eka Pada Chakrasana	One-Legged Wheel Pose
Ardha Ustra Asana	Ardha Ustrasana	Half Camel Pose
Ustra Asana	Ustrasana	Camel Pose
Laghu Vajra Asana	Laghu Vajrasana	Little Thunderbolt Pose
Kapota Asana	Kapotasana	Pigeon Pose
Dwi Pada Viparita Danda Asana	Dwi Pada Viparita Dandasana	Upward Facing Two-Foot Staff Pose
Eka Pada Viparita Danda Asana	Eka Pada Viparita Danda Asana	One-Legged Inverted Staff Pose
Nataraj Asana	Natarajasana	Lord Shiva Dancing Pose
Eka Pada Raja Kapota Asana	Eka Pada Rajakapotasana	One-Legged King Pigeon Pose
Matsy Asana	Matsyasana	Fish Pose
Uttan Pada Asana	Uttana Padasana	–
Inversions
Salamba Sirsa Asana	Salamba Sirsasana	Supported Headstand
Adho Mukha Vrksa Asana	Adho Mukha Vrksasana	Handstand
Vrschik Asana	Vrschikasana	Scorpion Pose
Salamba Sarvanga Asana	Salamba Sarvangasana	Supported Shoulderstand
Sarvanga Asana	Sarvangasana	Shoulderstand
Hala Asana	Halasana	Plow Pose
Ardha Hala Asana	Ardha Halasana	Half Plow Pose
Karna Pida Asana	Karnapidasana	Ear Pressure Pose
Urdhva Padma Asana	Urdhva Padmasana	Upward Lotus Pose
Pinda Asana	Pindasana	Foetal Shoulderstand
Viparita Karani	Viparita Karani	Legs up the Wall Pose
Arm Balances
Vasistha Asana	Vasisthasana	Side Plank Pose
Purva Uttan Asana	Purvottanasana	Upward Plank Pose
Chatur Anga Danda Asana	Chaturanga Dandasana	Four-Limbed Staff Pose
Baka Asana	Bakasana	Crane Pose
Parsva Baka Asana	Parsva Bakasana	Side Crane Pose
Asta Vakra Asana	Astavakrasana	Eight-Angle Pose
Pincha Mayura Asana	Pincha Mayurasana	Feather Peacock Pose/ Forearm Balance Pose
Mayura Asana	Mayurasana	Peacock Pose
Bhuja Pida Asana	Bhujapidasana	Shoulder Pressing Pose
Tittibh Asana	Tittibhasana	Firefly Pose
Tola Asana	Tolasana	Scale Pose
Camatkarasana	Camatkarasana	Wild Thing
Core/Abdominals
Nava Asana	Navasana	Boat Pose
Paripurna Nava Asana	Paripurna Navasana	Full Boat Pose

 

In the next part we will start with a detailed understanding of Pranayama

 

 

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