Expert Advice

Acella Pharmaceuticals is partnering with Lexi Hawks, an E-RYT 500 Hr Yoga Alliance Certified Teacher, to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote, or sponsor any products or brands mentioned in this article. The views expressed here are those of the author.

People often start yoga classes to mitigate the effects of stress and become healthier. In our Western culture, yoga can sometimes be limited to one-hour exercise classes where people put their bodies in shapes that resemble objects from nature, such as “tree pose” or "cobra pose."

While these kinds of experiences are not uncommon, there is much more to yoga than the postures we learn in yoga class. In fact, the ancient system of Raja Yoga from India is composed of the “eight-limbed path.” The eight limbs of yoga provide a map to optimize the body, mind, and energy. When approached as a full system, yoga's benefits are optimal.

Yamas – Restraints & Moral Standing

The eight-limbed path begins with what are called yamas, which translates as ‘restraints,’ but you can think of this as a moral code. Yamas are focused on how we treat others and the world outside of ourselves.

1. Ahimsa – non-harming
2. Satya – truthfulness
3. Asteya – non-stealing
4. Brahmacharya – self-restraint
5. Aparigraha – greedless

Niyama - Observances

Yamas are followed by niyamas, which is translated to ‘observances.’ Niyamas are duties and principles directed to ourselves.

1. Saucha – cleanliness
2. Santosha – contentment
3. Tapas – discipline
4. Svadhyaya – study of self
5. Ishvara pranidhana – devotion/self-surrender

We can start a yoga practice without even getting on a mat or going to a class! When we start acting in the world with ideals that ask us to be our best selves, the wheels are set in motion for good things to come. Simply put, "Be the change you wish to see in the world."

Asana – Posture

The third limb is asana, and this is the limb that most of us think of when we hear the word yoga. Here, we unroll a yoga mat and place our bodies in specific shapes to bring about mobility, flexibility, energy, and health to the systems of the body.

The unique aspect of asana is that the body is strengthened to sit with more comfort and ease for the following limbs along the path. Essentially, asana prepares the body to sit for breath work and meditation. Today, we have many options for asana practice, from a strong and powerful yoga class to a slow and restorative class. It’s important to pick a class with a well-trained teacher who can help guide you in a way that supports your body and its unique needs.

Pranayama – Breath Work

The next four limbs on the yogic path are perhaps some of the most profound in the journey. Here, we discover the power of pranayama and how our breath supports the mind-body connection. There are many forms of breath work to learn, and each produces specific results, but to start we must learn to breathe with our full capacity. Breath work can either calm or energize the nervous system, and it is key to learning how to integrate mind, body, and energy.

Pratyahara – Withdrawal of Senses

Pratyahara, or ‘withdrawal of the senses,’ has to do with turning our focus inward. The easiest way to think of this is to imagine trying to thread a small needle with a frayed yarn, but while the sun is shining in your eyes, a foghorn is going off in your ear, you’re chewing on a big piece of bubble gum, smelling rotten eggs, and being tickled all at the same time. Perhaps impossible, right?

Our senses can easily hijack our focus and possibly even distract us from our intention. Some paths of yoga believe that by withdrawing the senses from engaging with the world outside of ourselves, we are better able to calm the mind and redirect our focus and energy into specific pursuits.

Dharana – Concentration

Dharana (single-pointed focus or concentration) and dhyana (meditation) follow and further the practice of pratyahara. To understand the difference consider dharana as the practice of focusing on the repetition of a mantra or maybe focusing on the breath (there are many forms of meditative focus). By practicing a single-pointed focus of concentration, one might experience dhyana, or the state of meditation.

Dhyana – Meditation

The state of meditation is a state of restful awareness where a person has gone from great mental activity to a quieter and quieter place, eventually experiencing pure silence within. It can be helpful to work with an experienced teacher to learn the techniques of dharana and dhyana. If you have ever tried meditation, you might already know that the mind is like a wild monkey, jumping from thought to thought. With guidance and practice, you can teach the mind to focus, and the experience of meditation follows. Some describe this as “being in the flow” or "inner contentment."

Samadi – Bringing it Together

The final limb of the eight-limbed path is called Samadhi, and this is the state of being absorbed in a blissful meditative state. It is considered the highest state of mental concentration or meditative consciousness of Raja Yoga.

When we look at the yoga system in its entirety, we can see it reaches every corner of a person's health and wellness from a mind, body, and energy perspective. Science increasingly confirms what this ancient system has taught for more than 5,000 years—that yoga works to reduce stress and enhance one's well-being.^1-3

How might you practice yoga today?

REFERENCES: 1. Lin, S. L., Huang, C. Y., Shiu, S. P., & Yeh, S. H. (2015). Effects of Yoga on Stress, Stress Adaption, and Heart Rate Variability Among Mental Health Professionals--A Randomized Controlled Trial. Worldviews on evidence-based nursing. 12(4), 236–245. https://doi.org/10.1111/wvn.12097. 2. Maddux, R. E., Daukantaité, D., & Tellhed, U. (2018). The effects of yoga on stress and psychological health among employees: an 8- and 16-week intervention study. Anxiety, stress, and coping. 31(2), 121–134. https://doi.org/10.1080/10615806.2017.1405261. 3. Lin, K. Y., Hu, Y. T., Chang, K. J., Lin, H. F., & Tsauo, J. Y. (2011). Effects of yoga on psychological health, quality of life, and physical health of patients with cancer: a meta-analysis. Evidence-based complementary and alternative medicine : eCAM. 2011, 659876. https://doi.org/10.1155/2011/659876.

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