Yoga is far more than just physical postures; it’s a rich, multifaceted practice that nurtures the body, mind, and spirit. Whether you’re just beginning or deepening your practice, exploring the essence of yoga can bring profound benefits.

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Yeah, I know.

Whenever I hear people talk about hippy dippy stuff I get weirded out too. But here's the point - this is just another system of ethics and discipline. A lot of these concepts exist in other places like Buddhism, Ignatian spirituality, Stoicism, Sufism, Taoism and so on. Add your -ism here.

There's insane stuff in any book that doesn't make sense or wouldn't be appropriate in our modern era. And keep in mind that all of these systems have been heavily edited with context relevant to the people of that time and place.

But the more you study across these ideas the root appears to be the same. Be a nice person, manage yourself and work hard on the responsibilities you have. It's just another way of living.

Thousands of years ago someone named Patanjali wrote down a series of practices called Ashtanga Yoga. You can buy or download that text, The Yoga Sutras of Patanjali, pretty much anywhere.

In this article, we'll delve into the Eight Limbs of Ashtanga Yoga and examine the unique qualities of different yoga styles, helping you find the practice that resonates with you.

These 'limbs' encourage physical, mental, and spiritual development and are central to many yoga traditions, particularly Ashtanga.

1. Yama – Ethical Guidelines
   Yamas are moral principles that govern our behavior toward others. They include:
   • Ahimsa (non-violence)
   • Satya (truthfulness)
   • Asteya (non-stealing)
   • Brahmacharya (moderation)
   • Aparigraha (non-greed)
2. Niyama – Self-Discipline
   Niyamas are observances for self-discipline and personal growth. They include:
   • Saucha (cleanliness)
   • Santosha (contentment)
   • Tapas (self-discipline)
   • Svadhyaya (self-study)
   • Ishvara Pranidhana (surrender to a higher power)
3. Asana – Physical Postures
   The postures (asanas) you practice in a typical yoga class are part of this limb, designed to build strength, flexibility, and stillness, preparing the body for meditation.
4. Pranayama – Breath Control
   Pranayama involves breath regulation to enhance energy and mental clarity. Techniques like deep breathing, alternate nostril breathing, and breath retention are central to this practice.
5. Pratyahara – Withdrawal of Senses
   Pratyahara encourages withdrawal from external stimuli to cultivate inner awareness. It’s a bridge between the outer and inner world, preparing the practitioner for meditation.
6. Dharana – Concentration
   This limb focuses on cultivating single-pointed concentration, typically through meditation techniques. The aim is to quiet the mind by focusing on an object, mantra, or breath.
7. Dhyana – Meditation
   Dhyana is the state of uninterrupted flow of concentration. Through meditation, the practitioner enters a deep state of contemplation and unity with the object of focus.
8. Samadhi – Bliss or Enlightenment
   The final limb, Samadhi, represents the ultimate goal of yoga—self-realization and unity with the divine. It's a state of bliss, where the practitioner experiences profound inner peace.

Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.

There are numerous styles of yoga asanas, each offering a unique approach and experience. Whether you're looking for relaxation, flexibility, strength, or spirituality, there’s a style for everyone.

1. Hatha Yoga
   Hatha is often considered the foundation of modern yoga. It’s a gentle and slower-paced practice, focusing on basic postures (asanas) and pranayama (breath control). Hatha yoga is great for beginners or those seeking to focus on proper alignment and flexibility.
2. Ashtanga Yoga
   Rooted in the Eight Limbs of Yoga, Ashtanga is a physically demanding practice involving a set sequence of postures linked by breath. It’s vigorous and disciplined, ideal for those who appreciate structure and a full-body workout. This is my go-to practice.
3. Vinyasa Yoga
   Vinyasa is a dynamic, flowing style where movement is synchronized with breath. Each movement smoothly transitions into the next, creating a continuous flow. Vinyasa offers a creative, often faster-paced practice that improves stamina and mindfulness.
4. Yin Yoga
   In contrast to more active styles, Yin Yoga focuses on deep stretches and holding poses for several minutes. This practice targets the connective tissues (ligaments, fascia, and joints) to improve flexibility and encourage relaxation. It’s ideal for those looking for a meditative and restorative experience.
5. Kundalini Yoga
   Kundalini combines postures, breathwork, chanting, and meditation to awaken dormant spiritual energy at the base of the spine. This practice is highly spiritual and aims to balance the mind, body, and spirit.

The Down Dog Yoga app has free practices that you can set by duration and difficulty level. Ashtanga Yoga is my primary practice.

Breathing Exercises

Breathing Exercises can enhance lung capacity and control, enabling runners to manage breath more efficiently and delay fatigue. They also promote relaxation, helping to maintain a steady heart rate during intense workouts and reducing the risk of overexertion.

Two types to try: Box Breathing, which is used by Navy Seals and other high performers to improve concentration. Deep Calm Breathing which can help bring down your heartrate after a run.

You can use the free Oak Meditation app for Box Breathing and Deep Calm exercises.

Meditation

Breathing exercises naturally extend into meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.

Oak Meditation has guided and unguided meditations - go with guided to start.

Conclusion

As you explore yoga, keep in mind that there’s no one-size-fits-all approach. Some days, you may crave the quiet stillness of Yin or Restorative Yoga, while other days, the intensity of Ashtanga or Vinyasa may be calling you. Whether your goal is flexibility, strength, mindfulness, or a spiritual journey, yoga has something to offer everyone.

By incorporating the Eight Limbs of Ashtanga into your life, you’re not just practicing yoga on the mat—you’re embodying yoga’s principles in every aspect of your life.

Runner’s Cookbook | Sendō

As Macka B says, Health is Wealth. Here’s vegetarian recipes for every meal of the day, plus snacks, smoothies and meal prep options.

SendōSchwarz Bruder

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