Niyamas Guide: How to Practice the 5 Niyamas of Yoga

Niyama is Sanskrit for “rules, guidelines, or observances.” Niyamas appear in Hindu and Buddhist texts, but they are best known as the second limb of the eight limbs of yoga, as described in Patanjali's Yoga Sutras. Together with the five yamas—the “restraints” of the first limb of yoga—the five niyamas form the philosophical basis of the practice of yoga.

The niyamas represent your relationship to yourself, while the yamas focus on your relationship to the outside world.

1. 1. Saucha: Purity or cleanliness. You can interpret this niyama literally by practicing personal hygiene and cleaning your yoga mat, or you can cleanse yourself of thoughts and habits that no longer serve you.
2. 2. Santosha: Contentment. Find contentment in your life as it is. Meditation, practicing non-judgment, spending time in nature, or writing in a gratitude journal are ways to practice santosha.
3. 3. Tapas: Self-discipline or “burning enthusiasm.” Think of self-discipline as keeping agreements that you have made with yourself. During a yoga class or meditation session, set an intention as a way to practice self-discipline. Cultivate the “burning enthusiasm” of tapas by making time for your passions.
4. 4. Svadhyaya: Self-study and self-reflection. There are many ways to experience self-reflection. On the yoga mat, pay close attention to how your body feels at the beginning of practice versus the end. Notice if a pose feels different on your left and right side. Outside of yoga, journaling can be a great way to engage in the study of the self.
5. 5. Ishvara pranidhana: Contemplation of or surrender to a higher power. If you have a spiritual practice, engage with ishvara pranidhana by taking time to connect with your beliefs. If you don’t have a spiritual practice, connect with a power beyond yourself by spending time in nature.

The eight limbs of Ashtanga yoga outline ways to live a purposeful life. The earlier limbs—including the niyamas, the second limb of yoga—focus primarily on basic ethical teachings, and the later limbs focus on internal concepts, like meditation. The eight limbs of yoga are:

1. 1. Yamas: Social restraints and moral codes of yoga. The Yoga Sutra describes five different yamas, including ashimsa (non-violence), asteya (non-stealing), satya (truthfulness), aparigraha (non-possessiveness), and brahmacharya (celibacy or fidelity).
2. 2. Niyamas: Observances, rules, and guidelines. The Yoga Sutra describes five different niyamas, including saucha (cleanliness), santosha (contentment), tapas (self-discipline), svadhyaya (self-reflection), and ishvarapranidhana (surrender to a higher power).
3. 3. Asana: Yoga postures or poses. This limb emphasizes the importance of caring for the body and developing the discipline to advance spiritual growth.
4. 4. Pranayama: Use of breath. Pranayama consists of breathing techniques that can reduce stress and improve physical and mental health. In pranayama, you focus deeply on breath control through inhalation, breath retention, and exhalation patterns.
5. 5. Pratyahara: Withdrawal. Pratyahara is disengaging your mind from external disturbances and controlling your reaction to them. During pratyahara, your five sense organs still detect external stimulation, but you don't allow them to disrupt your state of mind.
6. 6. Dharana: Concentration. The goal of dharana is to bind your consciousness to one particular object, place, or idea. Focusing your attention on one thing helps quiet your mind by closing off a path for other thoughts to seep in.
7. 7. Dhyana: Meditation. Dhyana is similar to dharana, except during dhyana, you reach a state of being where you are so completely immersed in your meditation that it becomes a part of your consciousness.
8. 8. Samadhi: Bliss or enlightenment. Samadhi is the highest state of consciousness one can achieve through meditation. It consists of a yoga practitioner reaching spiritual enlightenment where the self, the mind, and the object of meditation merge together into one.

Every limb builds off of techniques in the previous limb. As such, the earlier limbs like niyamas are important preparatory measures before you dive into the more internal, meditation-based later steps.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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