Definition & Practice Tips • Yoga Basics

The second limb of Patanjali's eight-limb yoga system contains the five inner practices of Niyama (observance). These practices extend the ethical codes of conduct contained in its first limb, the yamas, to the internal environment of the practicing yogi of body, mind and spirit. The practice of Niyama helps us maintain a positive environment in which to thrive, and gives us the self-discipline, humility, and inner strength necessary to advance on the path of yoga.

The five niyamas of yoga

Shaucha (Purification and cleanliness) is a central goal of many yoga techniques and the first principle of Patanjali's five observations. The yogis discovered that impurities both in our external environment and in our internal body adversely affect our state of mind and prevent the attainment of real wisdom and spiritual liberation. The practices of asana, pranayama, and meditation purify and purify the mind and body and strengthen their ability to maintain a pure state of being. We must also consciously work to surround ourselves with a clean environment (including food, drink, friends, entertainment, home furnishings, and transportation) so as not to return external contaminants to our body or mind.
Samtosha (Contentment) does not long for what we do not have, and does not desire the possessions of others. The yogis tell us that when we are completely satisfied with everything that life gives us, we get real joy and happiness. It is easy for the mind to be deceived that we can obtain lasting happiness through possession of objects and goods, but both our personal experience and the teachings of the sages prove that the happiness gained through materialism is only temporary. Practicing contentment frees us from the unnecessary suffering of always wanting things to be different and instead fills us with gratitude and joy for all of life's blessings.
tapas (Asceticism and self-discipline) is a yogic practice of intense self-discipline and the acquisition of willpower. Basically, tapas does something that you don't want to do that has a positive effect on your life. When our will conflicts with the desire of our spirit, an inner "fire" arises that illuminates and burns our mental and physical impurities. This inner fire can also be used as a source of spiritual energy. The yogis say that just practicing tapas can lead to the release of Kundalini and attainment of enlightenment. Tapas transforms and purifies us and enables conscious awareness and control over our unconscious impulses and bad behavior. Tapas builds the willpower and personal strength to make us more committed to our yoga practice.
Svadhyaya (Self-study and self-reflection) is the ability to see our true divine nature through contemplating the lessons of our lives and meditating on the truths revealed by seers and sages. Life is an endless opportunity to learn about ourselves. Our mistakes and weaknesses give us the opportunity to grow and our mistakes enable us to learn. The examination of our actions becomes a mirror to see our conscious and unconscious motives, thoughts and desires more clearly. The yogic practice of Svadhyaya also includes the study of sacred and spiritual texts as a guide to our inner world in which our true selves reside. Self-study requires both seeing who we are in the moment and seeing beyond our present state in order to realize our connection with the divine.
Ishvara Pranidhana (Surrender and self-surrender) is the surrender, surrender and surrender of the fruits of one's practice to a higher power. This personal observation brings together two common aspects of yoga: the surrender to something greater than the self and the selfless action of karma yoga. Patanjali tells us that in order to achieve the goal of yoga we must dissolve our self-centered nature and let go of our constant identification with ourselves. For this to happen, our yoga practice and all the benefits that we can draw from our practice must be seen as an offer for something greater than ourselves. Through this simple act of surrender, we are reminded of our connection to our higher power and our yoga practice becomes sacred and filled with grace, inner peace and great love.

Tips for practicing the Niyamas

The basic links of Patanjali's eightfold yoga path, Yama and Niyama, form a solid foundation and a strong container so that the yogini can penetrate the deeper levels of yoga with focus, inner strength and success. By simply reading and looking at the Niyamas, we begin to practice them. However, the daily practice of aligning our thoughts, behaviors, and actions with these personal guidelines can be difficult and challenging. Ideally, the practice of the Niyamas should be approached slowly over many years and combined with a special hatha yoga practice.

For the best success, practice applying the Niyamas to your life using a structured method such as the following seven steps. Take one step at a time and proceed with compassion and without worrying about perfection. As Swami Sri Kripalvanandaji said, "If you choose one petal from the garland of Yamas and Niyamas, the entire garland will follow."

Start with a niyama. Begin by reading, understanding, and contemplating each of the five Niyamas. As you ponder how each principle would evolve in your current life, note your thoughts and emotional responses to changes to support each one. You'll likely find one or two that have a heavy load on you. Depending on the amount of inner strength and the support from the community, you can choose to start with the most burdened or leave it for later. Make a clear and conscious decision to devote yourself to practicing this niyama for a set period of time. A good start is 40 days of focused practice.
Start practicing on your mat. Begin to practice the awareness and skillful exertion of your chosen observance on your yoga mat. Use your niyama as the intention or sankalpa of your practice and let it be the guide for how you engage with your breath and body as you flow from pose to pose. Don't judge when your attempts fail, just swear to try again. Be patient, kind, and compassionate, but also be committed, willful, and focused.
Reflect and track your progress. Keep a journal or find some other method to track your engagement and progress. It is quite possible that you will come across revelations or discover important insights that will be helpful to document. Thinking and reflecting on your experience of practicing the Niyamas will also be helpful in further incorporating them into your yoga practice and life.
Deepen your observation and exploration. If you continue to focus on a niyama as you move through your yoga or meditation practice, you will begin to notice patterns and habits in your thoughts and emotions. Take some time to pull the strings of these patterns and determine where they came from. These patterns will most likely come from a samskara, an ingrained wheel of suffering. Niyamas are a powerful tool to direct the light of consciousness onto these dark and murky areas of the self and to reprogram our samskaras.
Take your niyama off your mat. Once you feel comfortable and competent in applying your chosen observance in your yoga or meditation practice, you can begin to practice it in your daily life. As you move out of the controlled and defined environment of your practice, you may feel like you are retreating in your progress. Note all aspects of your life (work, family, relationships, health, money, etc.) that appear to be kryptonite to your Niyama. If this area is too challenging or overwhelming, after you have succeeded in the other aspects of your life, give yourself permission to practice your niyama.
Commit to the next niyama. Once you feel that the challenge and hassle of practicing your personal adherence has subsided, it may be time to commit to another. As your inner awareness increases, you may be able to accept more than one niyama at a time, but it is still recommended not to rush into the practice of niyamas. Before deciding on a new one, you should reflect on your previous experience and decide on changes or refinements to your approach.
Peel the onion further. The Niyamas are considered to be vows that you take for all of yoga practice. Practice gets easier over time, but you will likely find that each observation has several different levels of practice and discovery. You can choose how deeply and completely you practice each one – only fully dedicated speakers should swear to practice the Niyamas completely and completely. As you continue to peel off the layers of each niyama, your inner transformation will deepen, your awareness will be strengthened, and your heart and mind will be purified.
Discover other limbs and the philosophy of yoga. These first two limbs of Patanjali's Yoga Sutra provide a solid foundation for delving deeper into the deeper practices and philosophies of yoga. The Yoga Sutra is just one of the many core texts that can inform a yogi and lead to a state of oneness and liberation. The more understanding you have of these many sophisticated facets, the more wisdom you can gain in order to experience the jewel of yoga.

Goals of the Niyamas

Practically speaking, practicing the Niyamas creates a strong and pure physical container for the deeper practices of yoga. When we practice the Niyamas, we seek healthier, holier, and more peaceful lives while strengthening our powers of awareness, will, determination, and discernment. The more we practice conscious and skillful action, the easier it becomes to navigate through strong emotions and negative thought patterns – and the less likely it is that we act through unconscious programming.

Engaging in these practices is not an easy task, but it does strengthen our characters, improve our relationships with others, deepen our equanimity, and promote our progress on the path of yoga.

Books to study and practice on

Patanjali's Yoga Sutras and the Yamas and Niyamas are rich philosophical topics that can be explored and studied in depth. If you want to study and deepen these practices, you should read one or more specific books on the subject. Below are our recommendations that you should read to learn more: