When I ask people at my yoga classes or on retreat if they know the eight limbs of yoga, I usually get a blank stare. Many people who practice yoga are only familiar with the asana (posture) practice, and maybe some pranayama (breath control) and dhyana (meditation). However, the eight limbs of yoga as outlined in Patanjali’s Yoga Sutra provide a comprehensive guide to living a meaningful and purposeful life. Specifically, the first and second limbs outline the ethical disciplines needed for spiritual development. I’d also suggest they are essential for staying sane these days. The yamas (the 1^st limb) are often called moral restraints and the niyamas (the 2^nd limb) are observances. These ethical practices are the “heart” of yoga.

During my annual 21-Day Summer Sunrise Yoga practice, which started today, we review a yama or niyama for two days and do an asana (posture) practice to go with it. I ask participants to reflect on the meaning of each yama and niyama and how it shows up in their lives. These are meant as reflective tools that help them deepen their self-awareness in yoga class and their lives. Every time you practice with them, different insights can occur.

Even if you didn’t sign up for my sunrise yoga class this year, I thought it would be a wonderful offering to write about some of these powerful guidelines and let you practice along with us. There are even some writing prompts so you can dive deeper into these transformative lessons.

Ahimsa : Non-Harming

The first yama is Ahimsa. It is the foundation of all of the other ethical guidelines. Ahimsa translates to “non-harming” or “non-violence” and guides us to live in a way that cultivates a sense of peace with ourselves and the world around us. It sounds like a no-brainer, right? You’re not going around beating up on others. But doing physical harm is just a grosser form of violence. This teaching asks us to be aware of the violence that comes from many places. For instance, how often do you engage in self-criticism or judgment of others? How often do you harm yourself with worry and feelings of powerlessness?

Developing Courage

One way violence is created is through fear. When we fear someone, we often defend against them through words and deeds. Deborah Adele, author of The Yamas and the Niyamas, writes “To create a world free of violence is first and foremost to find our own courage. Courage is not the absence of fear, but the ability to be afraid without being paralyzed.” You can pinpoint people throughout history who stood up powerfully for non-violence, and their ability to show up in difficult circumstances relied on a trust in their own inner strength.

How can you begin to develop trust in your own innate strength? Do you take the time to stop and breathe, bring your body into balance, give yourself enough rest? Engaging in necessary self-care is one of the ways that you can practice Ahimsa.  When you feel balanced, you are much more likely to lead with kindness and compassion for yourself and others—to live in non-violence.

Powerlessness to Strength

Ahimsa prompts us to reflect on moments when we experience a sense of powerlessness, a sentiment that many can resonate with in our current climate. Many individuals, myself included, may feel a lack of control over decisions made that influence our lives and the lives of others. This feeling of powerlessness can result in two primary emotional responses: outward aggression, manifesting as frustration and anger, or inward withdrawal, leading to feelings of depression and victimization. To help navigate these feelings, three effective strategies can be employed: practicing gratitude, cultivating trust in the present moment, and focusing on the well-being of others.

Self-Love

Non-violence starts from within. It’s important to reflect on how you treat yourself and the language you use when speaking to yourself. In my teaching experience, I’ve found that self-love can be one of the most challenging concepts for individuals to grasp and practice. A significant factor contributing to this struggle is the prevalence of negative self-talk, which is often reinforced by societal norms and cultural influences. Recognizing and addressing these patterns can be a crucial step towards fostering a healthier relationship with oneself.

Finally, I want to share one of my favorite lessons from A Course in Miracles: “In my defenselessness my safety lies.” This lesson has genuinely transformed my perspective over time. When you let go of your defenses—both literally and figuratively—you open yourself up to becoming braver, stronger, more trusting, compassionate, and less harming of self and others.

Journal Prompts:       

Think about the action of ahimsa.  Write down five to seven words that describe the practice of ahimsa. Notice how the different words suggest the various shades of meaning it can have.

What are some ways that you might behave contrary to the practice of ahimsa?

What impact does acting contrary to ahimsa have on you?

How can you become more established in the practice of ahimsa?

What are some traits that you can focus on and nurture to help align with ahimsa?

Daily Personal Reflection:

Reflect on one or two events in your life through the lens of the principle of ahimsa.