The Eighth Limb of Yoga: Samadhi

Samadhi: The Practice of Being Fully present

The eighth and final limb is samadhi. It is also the most difficult to describe.

Depending on the translation and philosophical tradition, samadhi may be described as absorption, deep contemplation, integration, or a profound state in which the usual sense of separation between the observer and the object of meditation falls away.

Patañjali describes it as: “Samādhi is when only the object of meditation shines forth, as if the mind itself were absent.” - Yoga Sutra 3.3 (VedKosh)

It’s tempting to think of samadhi as some extraordinary spiritual achievement reserved for advanced practitioners. But there is another way to understand it.

Yoga continually asks us to become less fragmented. Less caught in the story of me. Less divided between where we are and where we think we should be. Less distracted by the past and future. More fully present.

Samadhi represents the deepening of that process.

The distinction between “me practicing” and “the practice” begins to soften.

In those moments, there is simply experience.

• Breath.

• Awareness.

• Presence.

• Being.

Samadhi in everyday life

We can catch glimpses of this quality without claiming that we've achieved samadhi.

Think of a moment when you became completely absorbed in something: walking in nature, making art, playing music, dancing, being with someone you love, watching the ocean, or sitting quietly beneath the night sky. For a moment, the constant commentary of the mind became quiet.

You weren't trying to get anywhere. You were simply there.

That is part of what the deeper limbs of yoga point toward: a life experienced directly rather than constantly filtered through the thinking mind.

The Eight Limbs of Yoga Are One Practice

It can be tempting to think of the Eight Limbs of Yoga as a ladder.

• First I master my ethics.

• Then I master my personal practices.

• Then I master my poses.

• Then my breath.

• Then meditation.

• And someday, perhaps, I reach enlightenment.

But yoga is more nuanced than that and The Eight Limbs are interconnected.

• How we treat people affects our mind.

• How we treat ourselves affects our practice.

• How we breathe affects our nervous system.

• How we use our senses affects our attention.

• How we pay attention affects what we perceive.

• And what we perceive changes how we live.

Patañjali tells us that through sustained practice of these limbs, impurities diminish and the light of knowledge becomes clearer. (Patanjali's yoga sutras)

And this may be one of the most beautiful ways to understand yoga.

We aren't practicing yoga to become someone else. We practice to remove some of what gets in the way of seeing clearly who we already are.

The mat is one place to practice. The breath is another. So is the grocery store. The difficult conversation. The traffic jam. The unanswered email. The quiet morning. The moment we realize we're clinging. The moment we choose kindness. The moment we pause before reacting. The moment we remember to breathe.

The eight limbs give us a map, but the actual practice is our life.

And perhaps that is the most pure invitation of yoga:

Come back.
Pay attention.
Live consciously.
Begin again.

The Seventh Limb of Yoga: Dhyana

Dhyana: When Attention Becomes Meditation

The seventh limb of The Eight Limbs of Yoga is dhyana, meditation. It grows naturally out of concentration.

If dharana is the practice of placing the mind on an object, dhyana is the sustained flow of attention toward that object.

Patañjali writes: “Meditation is the steady, uninterrupted flow of attention toward the object of our focus.” - Yoga Sutra 3.2 (Sutras Yoga)

This distinction can help demystify meditation. Meditation isn't necessarily about having no thoughts. It isn't about achieving a particular mystical experience. It is about cultivating a different relationship with attention.

We notice.

We return.

We remain.

Over time, the effort involved in returning becomes less dominant, and awareness becomes steadier.

The yogic tradition understands this steadiness as transformative because we begin to see the patterns of the mind without being completely swept away by them.

Dhyana in everyday life

Meditation can happen on a cushion in a quiet room, but the qualities of meditation can begin to influence everything else. You might take three quiet minutes before opening your email. You might sit with your morning tea without reaching for your phone. You might listen to someone you love without planning your response. You might notice a difficult emotion without immediately naming it a problem that needs to be solved.

Meditation teaches us to stay.

Not forever.

Just long enough to actually experience what is here.

Check out yoga class schedule to find meditation workshops and classes at our Hillsboro yoga studio.

The Sixth Limb of Yoga: Dharana

Dharana: The Practice of Paying Attention

The sixth limb of The Eight Limbs of Yoga is dharana, concentration.

If pratyahara teaches us to gather our attention, dharana teaches us to place that attention somewhere deliberately.

Patañjali describes it simply: “Concentration is the binding of the mind to one place.” - Yoga Sutra 3.1 (Sutras Yoga)

• One place.

• One breath.

• One mantra.

• One sensation.

• One candle flame.

• One task.

This sounds simple until we try it. The mind wanders. (Of course it does.) The practice isn't about never wandering. The practice is noticing that we've wandered and gently returning. That return is the practice.

In yogic philosophy, concentration is not merely a productivity skill. It is part of the movement toward freedom. When the mind is constantly pulled in every direction, our experience of life becomes fragmented. Dharana begins to gather us back together.

Dharana in everyday life

Try doing one thing at a time.

• When you're eating, eat.

• When you're talking to someone, listen.

• When you're working, work.

• When you're walking, walk.

This sounds almost painfully obvious in a culture built around multitasking. But there is something deeply restorative about giving one experience your whole attention. You may discover that concentration isn't about forcing the mind to behave.

It's about repeatedly choosing where you want to place it.

The Fifth Limb of Yoga: Pratyahara

Pratyahara: The Art of Turning Inward

The fifth limb of The Eight Limbs of yoga is pratyahara, often translated as withdrawal or drawing inward of the senses. It is the bridge between the outer practices and the inner practices.

Patañjali writes: “When the senses withdraw from their objects and follow, as it were, the nature of the mind, this is pratyāhāra.” — Yoga Sutra 2.54 (Patanjali's yoga sutras)

Pratyahara does not mean shutting yourself away from the world. It means developing the ability to choose where your attention goes.

Consider how much of modern life is designed to capture our senses.

• Notifications.

• Advertisements.

• News.

• Music.

• Messages.

• Screens.

• Endless scrolling.

We are constantly being invited to look, listen, consume, respond, and react.

Pratyahara asks: What happens when I stop reaching outward for a moment?

This is not rejection of the senses. It is freedom from being completely governed by them.

A yoga practice can become a training ground for this. We close our eyes. We feel the breath. We listen inwardly. We notice sensation without immediately needing to change it. Eventually, we become better at recognizing that not every sensation requires a reaction.

Pratyahara in everyday life

Try sitting down for five minutes without your phone. No music. No podcast. No scrolling. No multitasking. At first, you may notice how uncomfortable stillness feels. That's the practice.

Pratyahara is learning that you can experience an impulse without obeying it.

• You can notice the urge to check your phone and not check it.

• You can hear someone else's opinion without immediately defending yourself.

• You can feel discomfort without immediately trying to escape it.

Attention becomes something you participate in, rather than something that happens to you.

The Fourth Limb of Yoga: Pranayama

Pranayama: Learning to Be With the Breath

The fourth limb of yoga is pranayama, the practice of working with the breath and, through it, prana - the vital energy that animates life.

Patañjali writes: “The regulation of the breath follows after this.” — Yoga Sutra 2.49 (Yoga For Self Realization)

In yoga philosophy, breath occupies a fascinating middle ground. It is both automatic and responsive. We don't have to think about breathing, yet our breath changes when we are frightened, excited, angry, relaxed, or sad.

Because breath and mind are intimately connected, working with the breath can become a way of working with the nervous system and the mind. This is why pranayama is not simply “breathing exercises.” It is an exploration of prana.

When we slow down the breath, lengthen the exhale, pause, or bring awareness to the natural rhythm of inhalation and exhalation, we are practicing a fundamental yogic skill: learning to observe rather than immediately react.

The breath then becomes an anchor.

Pranayama in everyday life

Think about the last time you received an upsetting text. The impulse may be to respond immediately. Pranayama offers another possibility: Pause. Breathe. Then choose.

Three conscious breaths can create a small space between stimulus and response. That space is powerful.

Yoga doesn't promise that you'll never become angry, anxious, frustrated, or overwhelmed. It teaches you how to meet those experiences with greater awareness. Sometimes the most accessible yoga practice is simply remembering that you have a breath.

For pranayama practices you can utilize in your everyday life, read:

Pranayama: A Beginner’s Guide to Breathwork

and

Breathing Techniques: Pranayama for Stress and Anxiety

The Third Limb of Yoga: Asana

Asana: More Than a Pose

Asana is probably the yogic limb that is most familiar to today’s yoga students.

But Patañjali's treatment of asana is surprisingly brief. He isn't giving us hundreds of yoga poses. He is pointing toward the qualities that allow the body to become a steady foundation for deeper practice.

His famous definition is: “Asana is steady and comfortable.” - Yoga Sutra 2.46 (Upasana Yoga)

That changes the conversation. Rather than asking, How deeply can I get into this pose?, we can ask: Can I be steady here? Can I be at ease here?

The Sanskrit words sthira and sukha are often translated as steadiness and ease. Together, they describe a central principle of yoga: strength without rigidity, softness without collapse.

The physical practice becomes a laboratory for this balance. We notice when we grip. We notice when we avoid. We notice when we compare. We notice when we push past what our body is telling us. And eventually we begin to understand that the pose isn't really the point.

The pose is an opportunity to practice relationship - with sensation, discomfort, breath, attention, and change.

Asana in everyday life

How often do we spend our days either bracing against life or collapsing under it?

We brace when we clench our jaw, hold our breath, insist that things go according to plan, or try to control an outcome we can't actually control. We collapse when we check out, shut down, give up, or decide that something is simply too much.

Asana offers another possibility: steady and soft at the same time.

This is where the physical practice of yoga continues in everyday life, off the mat. You might practice it while sitting in traffic, noticing the urge to become frustrated and choosing instead to soften your grip on the steering wheel and take one breath. You might practice it during a difficult conversation, staying present enough to listen without abandoning your own boundaries. You might practice it while caring for someone else, finding a little steadiness when your energy is stretched thin. You might practice it while making an uncertain decision, resisting the urge to rush simply because uncertainty feels uncomfortable.

The circumstances change. The posture changes. The practice remains.

We learn to notice: Where am I gripping? Where am I resisting? Where can I soften without giving up my strength?

Sometimes the most yogic thing we can do isn't to push harder. It's to stay. To Relax the jaw. To Feel the ground beneath the feet. To simply Breathe. To Be here. Now.

Asana reminds us that steadiness doesn't mean nothing moves. Bodies move. Feelings move. Circumstances move. Life moves.

The practice is learning how to meet that movement without losing ourselves in it.

The Second Limb of Yoga: Niyama

Niyama: The Practice of Knowing Yourself

If the yamas are concerned with how we relate to the world, the niyamas turn our attention inward.

Patañjali gives us five personal observances:

• Shaucha — cleanliness or purity

• Santosha — contentment

• Tapas — disciplined effort

• Svadhyaya — self-study

• Ishvara pranidhana — surrender to something greater than the individual self

Patañjali writes:

“Purity, serenity, fervent aspiration, spiritual reading, and perfect obedience to the Master.” — Yoga Sutra 2.32 (Swaveda)

These practices ask a very different set of questions.

What are you cultivating within yourself?

Can you be content without needing everything to change first?

Can you stay committed when something is difficult?

Are you willing to look honestly at your own patterns?

And can you recognize that you are not entirely in control of how life unfolds?

Svadhyaya, often translated as self-study, is particularly relevant to modern life. Yoga asks us to become students of ourselves.

We begin to notice:

This is how I react when I'm afraid. This is what happens when I feel rejected.

This is what I do when I don't know the answer. This is the story I tell myself.

Awareness doesn't immediately change a pattern. But awareness gives us a choice.

Ishvara pranidhana brings another important yogic teaching: surrender. Not passivity. Not giving up. Rather, releasing our insistence that life must unfold according to our personal plan.

Niyama in everyday life

You can practice santosha while drinking your morning coffee and noticing that, for this moment, nothing needs to be different.

You can practice tapas by doing the thing you said you would do even when motivation disappears.

You can practice svadhyaya by noticing your reaction before automatically acting on it.

And you can practice surrender by asking:

What is mine to do - and what is not mine to control?

The First Limb of Yoga: Yama

Yama: How We Move Through the World

The first limb of The Eight Limbs of yoga is Yama, often translated as ethical restraints or principles for how we relate to other people and the world around us.

Patañjali identifies five Yamas:

• Ahimsa - non-harming

• Satya - truthfulness

• Asteya - non-stealing

• Brahmacharya - wise use of energy

• Aparigraha - non-grasping or non-possessiveness

Patañjali writes:

“Non-injury, truthfulness, abstaining from stealing, from impurity, and from covetousness.” - Yoga Sutra 2.30 (Swaveda)

At first glance, these may sound like rules. But yoga philosophy isn't particularly interested in morality for morality's sake. The yamas are practices for reducing the ways we create suffering - for ourselves and for others.

Take ahimsa, or non-harming. It can mean refraining from physical violence, but its application can be much subtler. How do we speak to someone when we're angry? How do we speak to ourselves when we make a mistake? Do our expectations create unnecessary suffering?

Satya, truthfulness, asks us to become honest without using honesty as an excuse for cruelty.

Asteya, non-stealing, can extend beyond taking someone's possessions. We can steal attention, time, credit, energy, or opportunity.

Brahmacharya asks us to consider how we use our energy. What receives our attention? What leaves us depleted? What actually deserves our life force?

And aparigraha, non-grasping, invites us to loosen our attachment to having, controlling, possessing, and holding on.

Patañjali calls these principles universal:

“The restraints... are the great vow.” - Yoga Sutra 2.31 (Swaveda)

Yama in everyday life

You don't have to be on a yoga mat to practice ahimsa. You can practice it in the car, in an argument, in an email, or in the way you speak to yourself after a difficult day.

You can practice satya by telling the truth kindly.

You can practice aparigraha by letting something be unfinished, uncertain, or outside your control.

The question becomes less, “Am I doing yoga?” and more, “How am I practicing yoga in this moment?”

The Eight Limbs of Yoga: Beyond The Mat

When most people hear the word “yoga”, they usually picture a body moving through a series of postures: Warrior II, Downward Dog, a twist, perhaps a long, quiet Savasana at the end.

But the physical practice is only one part of yoga.

More than 2,000 years ago, the sage Patañjali described yoga as a much larger path of practice. In the Yoga Sutras, he outlined eight interconnected limbs, known in Sanskrit as Ashtanga - “ashta” meaning eight and “anga” meaning limb or part.

Patañjali writes:

“The eight limbs of yoga are: restraint, observance, posture, breath-regulation, withdrawal, concentration, meditation, and absorption.” - Yoga Sutra 2.29 (Satyori)

These eight limbs are not eight levels to reach and check off a list. They are more like parts of a living body of philosopny. They support one another, and each one gives us another way to practice awareness.

The first two limbs of yoga - yama and niyama - ask us to look at how we live and how we relate to ourselves and others. Asana brings us into relationship with the body. Pranayama brings our attention to breath and vital energy. Pratyahara teaches us to turn inward. And the final three - dharana, dhyana, and samadhi - take us progressively deeper into concentration, meditation, and profound absorption.

Underlying all of this is one of yoga's central aims: learning to see clearly.

Patañjali famously defines yoga this way: “Yogaś citta-vṛtti-nirodhaḥ” or “Yoga is the cessation of the fluctuations of the mind.” - Yoga Sutra 1.2 (VedKosh)

The goal isn't to stop having thoughts or to become impossibly calm. Rather, yoga gives us practices that help us become less identified with every thought, emotion, impulse, and reaction that passes through us.

This is where the eight limbs of Yoga become remarkably practical.

These Eight Limbs of Yoga teach us how to communicate, how to listen (and truly hear), how to consume (mindfully), how to breathe (intentionally), how to rest, how to pay attention, how to relate to discomfort, and ultimately how to become more intimate with our own awareness.

Yoga doesn't end when we roll up our mat. It begins there.

We’ll explore each of the Eight Limbs of Yoga in future posts. Stay tuned…

Pranayama: A Beginner's Guide to Breathwork

Breathing is something we rarely think about, unless we're out of breath. Being more intentional about our breathing, and even consciously controlling the breath, can profoundly impact mental, physical, and emotional health.

This practice, known as pranayama (also referred to as breathwork), is an ancient technique from the yogic tradition that helps us harness the power of the breath and all of the associated benefits.

What is Pranayama?

The term “pranayama” comes from the Sanskrit words “prana” (life force or vital energy) and “ayama” (control or extension). Essentially, pranayama is the practice of controlling the breath to regulate the flow of prana through the body. In yoga, prana is considered to be the life energy that sustains us.

Pranayama isn't just breathing exercises; it's a holistic practice that unites the mind, body, and the breath. By using different techniques, you can calm your mind, increase vitality, and cultivate a deeper connection to yourself.

The Benefits of Pranayama for Beginners

Pranayama offers a wide array of physical, mental, and emotional benefits, making it an excellent practice for people of all experience levels, especially beginners.

Stress Reduction

One of the most immediate benefits of pranayama is its ability to reduce stress. By slowing down the breath and focusing on it, pranayama activates the parasympathetic nervous system, helping to lower cortisol levels and ease anxiety.

Improved Lung Function

Regular pranayama practice strengthens the lungs and improves respiratory capacity. This is particularly helpful for people with respiratory issues like asthma, as it increases oxygen intake and helps the lungs function more efficiently.

Mental Clarity

When we breathe deeply and intentionally, we increase the oxygen supply to the brain, which improves focus, memory, and concentration. Pranayama also calms the mind, helping to reduce racing thoughts and mental fog.

Increased Energy Levels

Breathing deeply into the diaphragm brings more oxygen to your cells, which can increase your energy levels throughout the day. This can help combat fatigue and enhance overall vitality.

Emotional Balance

Pranayama helps regulate the emotional state by creating a balance between the mind and body. It can assist in releasing pent-up emotions, cultivating a sense of calm, and promoting emotional resilience.

3 Simple Pranayama Techniques for Beginners

If you're new to pranayama or breathwork, here are three simple techniques that are perfect for beginners. Each can be practiced in a quiet space, seated comfortably, with a focus on slow, controlled breathing.

1. Nadi Shodhana (Alternate Nostril Breathing)

This is one of the most popular pranayama techniques for calming the mind and balancing the body’s energy.

How to Practice:

   1. Sit in a comfortable position with your spine straight.

   2. Place your left hand on your knee, and bring your right hand to your nose.

   3. Use your right thumb to close your right nostril.

   4. Inhale deeply through your left nostril.

   5. Close your left nostril with your ring finger, then release your thumb and exhale through your right nostril.

   6. Inhale through the right nostril, close it, and exhale through the left nostril.

   7. Repeat this pattern for 5-10 minutes.

Benefits: Nadi Shodhana calms the mind, reduces stress, improves focus, and balances both hemispheres of the brain.

2. Bhramari (Bee Breath)

Bhramari pranayama is a calming breath practice that soothes the nervous system and reduces mental tension.

How to Practice:

   1. Sit comfortably with your eyes closed.

   2. Place your fingers on your ears, blocking out external sounds.

   3. Take a deep breath in through your nose.

   4. As you exhale, make a humming sound, similar to the sound of a bee.

   5. Feel the vibration in your head and chest.

   6. Repeat this for 5-7 rounds.

Benefits: Bhramari relaxes the mind, soothes anxiety, improves sleep quality, and reduces anger or frustration.

3. Ujjayi (Victorious Breath)

Ujjayi pranayama involves breathing in through the nose and creating a gentle constriction in the throat to make a soft sound as you exhale. It’s great for beginners because it helps create a rhythm to your breathing.

How to Practice:

   1. Sit comfortably with your spine straight.

   2. Inhale deeply through your nose.

   3. As you exhale, gently constrict the back of your throat, so that the breath makes a soft sound like ocean waves.

   4. Continue inhaling and exhaling, maintaining the constriction on the exhale, for 5-10 minutes.

Benefits: Ujjayi calms the nervous system, improves concentration, and increases lung capacity.

Tips for Getting Started with Pranayama

simple guidelines to help start a new pranayama practice:

Practice on an empty stomach: Try pranayama in the morning or a few hours after eating.

Find a quiet space: It’s important to be in a peaceful environment where you won’t be disturbed.

Start slow: Begin with just 5-10 minutes of pranayama daily, and gradually increase the duration as you get more comfortable.

Stay mindful: Focus on your breath and the sensations in your body as you practice. This will help you deepen your awareness and concentration.

Listen to your body: If you feel dizzy or lightheaded, stop the practice and resume normal breathing.

Pranayama is a simple yet powerful tool that can help manage stress, improve health, and create a greater sense of well-being. With consistent practice, you’ll soon begin to experience the incredible benefits of breathwork.

All of the yoga classes on our Hillsboro studio schedule incorporate breathwork (Pranayama) as a natural function of the practice of yoga. when your yoga teacher is instructing you to breathe in with one motion, and breathe out with another during a flow you are practicing breathwork.