If you type “yoga philosophy” into Google, you might find yourself quickly overwhelmed. What is Sanskrit, the yoga sutras, bandhas? Most of these articles are impossible to understand unless you’ve attended a yoga teacher training or yogic philosophy course. I’m here to give the simplest explanation of yogic philosophy so you can end the confusion and start practicing.
I also explain quick tips on how trauma-informed yoga avoids triggers in certain practices.
What is Yoga?
The term yoga comes from the word yuj in the ancient language Sanskrit, meaning to “yoke” or “unite.” Unite what, exactly? Your body, mind, and soul with the divine (atman) and connect with universal consciousness (brahman). In short, the aim of yoga is to remove our suffering.
It’s also to tame the ego. The ego gets a bad rap, but it’s what motivates us and allows us to be unique. When it overruns is when we face suffering.
You know your ego is in overdrive when:
- You live in scarcity over abundance
- Self worth and esteem are based on external things (money, status, connections, power, etc.)
- You come from a place of competition rather than collaboration
- You are closed to others’ ideas, opinions, and thoughts from a sense that you are always correct
- Judgment of others and yourself motivate your actions
Yoga teaches the ego is part of us, but not actually us. We can tame it and reconnect ourselves with the divine and ultimately reach enlightenment.
It’s important to note why yoga uses a unique language for poses. Why do teachers say tadasana instead of “mountain pose?” The answer may surprise you.
Sanskrit
Sanskrit is a classical language of Hinduism, Buddhism, and Jainism founded by a grammarian named Panini. One of the official languages of India, it’s also one of the oldest known to man. How has it endured the test of time?
Imagine if saying the word “happy” in English could make you happier based on the vibrations created as you say it. This is what Sanskrit does. And Panini created it so perfectly it has remained unchanged since 500 B.C. The math and science fields have used Sanskrit, Panini possibly being the first to associate numbers with letters (there are even similarities with Sanskrit’s theory and computer-based language theory – source here).
This ancient language is most effective when fully embodied (think of singing and chanting). It’s also important to do your best when pronouncing the words, but perfection is not the goal – embodiment of the words are.
Sanskrit is also the language used in the Yoga Sutras (the step-by-step guide to yoga.)
The Yoga Sutras
Pantajali, also known as the “Father of Yoga” didn’t invent yoga, but sorted the ideas into an easier to understand compilation called the Yoga Sutras. The text is a yogic blueprint explaining how to reach enlightenment and remove our suffering.
Many books have interpreted the Yoga Sutras from Sanskrit to English. It’s important to note that there are many interpretations of each sutra, and there is no single “correct” translation.
Let’s look at the first sutra as an example:
Sutra 1.1 Atha yoga anushasanam
Many interpret this as: Now, yoga begins.
This is the first because it’s crucial—we cannot practice yoga if we are elsewhere in our minds. It does not say, “only when we master a headstand does yoga begin.”
There are 195 sutras, and the asanas (postures) are in one. Again, yoga is not as physical a practice as much as it’s a spiritual one.
Padas
The four padas, or chapters, organize the sutras. Below is a quick breakdown.
- Samadhi Pada: How to achieve concentration and reach a blissful state (samadhi)
- Sadhana Pada: Curate a practice or discipline (sadhana) and how to overcome obstacles
- Vibhuti Pada: Empowerment or manifest (vibhuti) and deeper teachings to reach deeper levels of meditation
- Kaivalya Pada: Preparing for complete liberation (kaivalya or moksha)
It’s okay if these are initially confusing. In plain terms, you learn how to remove distraction, commit to a practice, reach deep meditative states, and ultimately achieve liberation.
What about the poses?
The second pada explains the use of asanas (postures) in a set of guidelines called The Eight Limbs. Patanjali meant for the eight limbs to be a set of followable guidelines in our daily lives.
The Eight Limbs
The second pada contains the eight limbs, or practices we can do in our daily lives to help cultivate liberation. Below is a breakdown:
- Yama (Restraints): These are like rules and ask us to avoid violence, lying, stealing, greed, and possessiveness.
- Niyama (Observances): Aim to cultivate more purity, contentment, self-discipline, self-study, and surrender.
- Asana (Postures): Postures allow us to prepare for the remaining limbs. The only mention of how to accomplish postures is to make sure it’s a steady, comfortable seat (sthira sukhamasanam).
- Pranayama (Breath Control): prana means life force. Our breath can affect our mind, so we practice breathing exercises based on what we wish to cultivate. Has anyone ever told you to take a deep breath when you’re stressed? Pranayama is similar.
- Pratyahara (Withdrawal Of The Senses): Turn off the outside world and tune in to ourselves. We usually need a quiet, relaxing space in order to accomplish this.
- Dharana (Concentration): Once we’ve settled in, tuned into ourselves, we need a single point of focus to prepare us for meditation. You can use the breath, a single object, mantra, candle, chakra, or anything you can keep your focus on.
- Dhyana (Meditation): What many people think of as mediation is actually dharana. Without consistent practice, they will never reach dhyana – or a ceasing of thoughts. This doesn’t come after a few minutes of concentration – for some, it takes years to reach this state and may only last a few seconds.
- Samadhi (Pure Contemplation): Samadhi means bliss. It’s not something to achieve and latch onto. It happens spontaneously (after being in a state of dhyana for a while), and we feel connected with everything. This is the purpose of all yogic practices – and some might say the goal.
If you follow the eight limbs with consistency and a proper teacher, you can achieve this state of samadhi. This framework will work for those who put in the consistent effort. Each of the Eight Limbs can go much more in-depth, but for this post we’ll move on.
Chakras, Mudras, and Bandhas
You may have heard a yoga teacher talk about the chakras, mudras, and bandhas and didn’t fully understand what they meant, why they matter, and if they’re right for your yoga practice. I’ll give a quick breakdown for each one so you have a better idea.
Chakras
The Chakras are energy centers that flow through the subtle body. In yin yoga and Chinese tradition, they have something similar called the twelve meridians.
If these energy centers are unbalanced, we ourselves are unbalanced. We can experience symptoms like depression, moodiness, feeling “off,” as well as physical symptoms depending on the energy center that is unbalanced (Example: stomach upset could be a sign the solar plexus chakra is unbalanced). When we balance our energy centers, everything seems to be in harmonious flow.
There are around 114 chakras throughout the body, and even more in everything else, like the earth, animals, even solid objects. For simplicity, we break the chakras down to the seven along the spine.
It’s important to note the chakras are not part of the spine, but part of the subtle body. (It’s easier to explain them in terms of physical location.) Below are the seven chakras, associated physical locations and emotions.
- Muladhara (Root) Chakra: Base of spine. Safety, survival.
- Svadisthana (Sacral) Chakra: Lower abdomen. Sexuality, creativity.
- Manipura (Solar Plexus) Chakra: Mid abdomen. Confidence, ego.
- Anahata (Heart) Chakra: Heart region. Love, trust.
- Vishuddi (Throat) Chakra: Throat/thyroid. Communication, expression.
- Ajna (Third Eye) Chakra: Between the eyebrows. Intuition, awareness.
- Sahasrara (Crown) Chakra: Crown/above the head. Spirituality, enlightenment.
You can create more balance in your chakras through physical yoga practice, breath work, and meditation. The most common chakras affected by sexual trauma are the Muladhara (root) and Svadisthana (sacral) chakras. I welcome you to learn more about how your chakras are affected after sexual trauma, and how to find balance.
Mudras
If you’ve placed your hands together at prayer, you’ve performed a mudra (this one known as Atmanjali mudra). From Hindu and Buddhist traditions, they are ways of placing the hands and fingers to ignite the flow of energy and mood. As areas of the hand correspond to different parts of the body, different mudras target different areas.
You can perform mudras while in meditation, during a physical yoga practice, or any time you wish to cultivate a certain emotion. For trauma survivors, mudras are a great grounding tool you can practice anywhere.
Bandhas
Sanskrit for “lock”, the bandhas are a close relative to mudras. The purpose is to redirect energetic flow in your body, accomplish certain poses with more ease, direct energy like in mudras, or even unblock chakras. There are three main bandhas you’ll possibly encounter in a yoga class:
- Mula Bandha (Root Lock): Benefits the root chakra (muladhara). Engage the pelvic floor.
- Uddiyana Bandha (Abdominal Lock): Benefits internal organs and digestion. Exhale, suck in your belly, lift your stomach.
- Jalandhara Bandha (Chin/Throat Lock): Benefits metabolism and calms the mind. Lower chin until pressing into neck, gaze down or eyes closed.
There are six locks, but these three are the most common. The other three are the pada bandha (foot), hasta bandha (hand), maha bandha (Great Lock: hold all three locks mentioned above simultaneously).
Note: The bandhas may not be best for trauma survivors. Many have tension in the pelvic floor and asking to engage it may seem impossible or uncomfortable. Holding the breath and closed eyes may also cause triggers.
Overview of Yoga Philosophy
There is much to learn about yoga which can feel overwhelming, but not even the most advanced yogis know everything. There is never an end goal with yoga. But that’s the beauty of it. When you show up for yourself in your truest form, you learn, heal, and ultimately lead a fulfilling life. I wish you the best on your yoga journey.
