The Niyamas of Patanjali
In the next group of articles, we will study the Niyamas of Patanjali’s Yoga Sutra. From Sanskrit, the word niyama can mean “Observance, Virtue or Godliness.” In their simplest form, they describe how we need to treat ourselves. This idea alone tends to make them much more intimate and personal as compared to the yamas.

Nischala Joy Devi in her book, The Secret Power of Yoga gives us a wonderful description of the yamas and niyamas. She says that the yamas are a ‘reflection of our true nature and are experienced through ahimsa, satya, astheya, brahmacharya and aparigraha. The niyamas reflect our “evolution toward harmony” and encompass saucha, santosha, tapas and swadhaya. She further says that, “The Yama and Niyama are expressed in all aspects of our thoughts, words, and actions. This is what allows them to be at the same times powerful and challenging to abide by. These great truths are universal and inherent to all beings. If altered or ignored, the quality of life is greatly compromised.” The Secret Power of Yoga, p. 170

When we practice the niyamas, they help us develop and maintain self-discipline and inner strength as we progress along our path of yoga. They serve to extend the ethical guidelines provided in the yamas. In her Yoga Journal article, Cultivate Your Connections, Judith Lasater says, “While yama is usually translated as "restraint," and the yamas outline actions and attitudes we ought to avoid, the niyamas describe actions and attitudes that we should cultivate to overcome the illusion of separation and the suffering it causes.”

The first niyama is Saucha or Purity or Cleanliness. And, just as brahmcharya isn’t a judgment call on ones morality, practicing purity doesn’t imply that the world is an impure place. Rather, saucha is a state of ones heart. Simply stated, if we have the intention to act from compassion rather that selfishness, then, we are practicing saucha. Saucha is living in harmony in our outer environment as well as in our inner world. It is keeping our bodies clean outwardly through bathing, through the foods we eat, the exercises we do, as well as inwardly through the thoughts we think. Think about how angry words and thoughts affect you. What happens to your relationships when you get angry? How do you feel when you get angry? How does your body feel? Our actions as well as our thoughts can pollute not only the world around us but our inner world as well.

We can also cultivate saucha in our pranayama practice by extending or at least putting emphasis on our exhalations. The exhale releases toxins both from our physical and mental bodies. Iyengar says, “If the mind is predominant during inhalation, you are doing egotistical pranayama. If the mind descends, and it is the heart that is predominant, you are doing true, humble pranayama….Exhalation surrenders that life to the source of life – the Life Giver. During exhalation, the tide recedes drawing back toward the center.” (Light on Life)

Timothy McCall, MD also says that "Lengthening the exhalation relative to inhalation reduces the 'fight or flight' impulse and maintains a healthy level of carbon dioxide in the blood, which helps you relax." The exhale allows the body to relax and come to a place of natural balance. When I teach a class and the students enter, there is always energy brought in to the room from the outside environment. But, as they do pranayama breathing or just sit quietly, the outside energy begins to fade away and a quiet, beautiful calm comes into the yoga space. It happens every time.

There are many pranayama techniques that one can practice which accentuate the exhale. A simple extension of the exhale after each inhale is easy to do. You can also investigate the slight pause that comes after each inhale and exhale. It isn’t necessary to create breath retention at first. Just begin to notice the pauses. Or, you can practice a three part breath that begins in your low belly, moves up to your mid section and finally to your upper chest. You can place a slight pause after each section and then exhale in one easy breath. Lying on your back is a good way to begin to feel the movement of the breath.

Ujjayi is another way to modulate your breath. It can be done on both the inhale and exhale but is easier in the beginning to practice on the exhale. Donna Farhi says in her book, Yoga Mind, Body, and Spirit, a Return to Wholeness, “With ujjayi you can spread the breath and direct it so that it permeates every cell of the body.” You can use ujjaji in all your asanas. Your breath will let you know if you’re working too hard or not enough. And, you can come back to your regular breathing any time you wish. It’s good to take a moment to notice any effects your breathing has had on your mind and what effects it has had on your poses.

Kapalabhati is another pranayama that places emphasis on the exhale. It is practiced to cleanse the body of toxins and to build energy. In this pranayama, waste or toxins are removed from the air passages and the lungs through the nostrils. Kapala means “skull” in Sanskrit and bhati means “that which brings happiness.” It is commonly called the “Skull Shining” breath. In normal breathing the inhale is active and the exhale is more passive. Kapalbhati reverses this process making the exhalation more active than the inhalation. As with any yoga practice, these pranayama techniques should be learned with a qualified teacher. If you have any health issues those should also be discussed before beginning any type of pranayama.

There are so many ways to express saucha in your asana practice. Simply breathing normally releases toxins and helps to cleanse the body. If you choose to use ujjayi breathing as you practice, it further allows you to experience the benefits of saucha as well as following your exertion rate while in the poses. Traditionally, asanas that open or extend are experienced with the inhale and asanas that fold or twist are done on the exhale. But this isn’t written in stone. You can play around with your breath and see what works for you. For instance, some people feel comfortable coming up into Upward Facing Bow on the inhale but others feel better on an exhale. It just depends on the person and sometimes it depends on the day!

One final thought on saucha. Gary Kraftsow takes us a step further when considering the meaning of saucha in our lives. He says, "When you work at purifying the body, you begin to understand that it will never be perfectly clean. Patanjali says, look more deeply at what the body is: The more you clean it, the more you realize that it is an impermanent, decaying thing. Saucha helps break up excessive fixation with your body, or the bodies of others." So, as you begin to become less attached to the outer body, you can start to get more in touch with your essence – the part that doesn’t get sick or age.

In our yoga practice, there is always more to learn and explore as we delve deeper into the meaning of yoga. It is the process of learning how to find a balance between heaven and earth and things seen and unseen as we travel on our journey of Self-discovery through yoga.

NOTE: Francesca is offering a series of lesson plans on the digestive system, including the entire digestive system and its organs in relation to yoga and asana. These are available for purchase at www.shreeyoga4u.com

As a lifelong advocate of both physical fitness and spiritual growth, Francesca finds the practice of yoga a natural. She began studying yoga seriously 6 years ago when first introduced to the philosophy and alignment principals of Anusara Yoga. She is now a registered SOYA yoga instructor with a RYT 500 designation with the Yoga Alliance and is a faculty member of the South Okanagan Yoga Academy in B.C. Canada. She says, “Taking the seat of the yoga teacher is a gift and a responsibility given to me by my teachers. I take this position seriously since I now function as both student and teacher. My desire is to share my love of yoga and the philosophy that enlivens it with all my students.” She encourages people of all ages, shapes, and sizes to come to class and enjoy the many benefits of a yoga practice. You can email Francesca at francesca.shree@me.com or visit her website for more information at www.shreeyoga4u.com