The 8 Limbs of Yoga - Asana, the 3rd Limb
The 8 Limbs of Yoga - 3rd Limb: Asana
We’re continuing our journey through the 8 Limbs of Yoga, and today we’re exploring the 3rd limb: Asana. While many people associate yoga only with the poses and physical movement, Asana is much more than that. It is the foundation for presence, inner stillness, and balance.
🌿 What is Asana?
“Asana” means “seat”, originally referring to the seated posture a yogi would take for meditation. Over time, it evolved into the physical postures we practice today. Yet the purpose remains the same: to prepare the body for stillness and the mind for calm.
In Patanjali’s Yoga Sutras, Asana is described as a state of being that is steady (sthira) and comfortable (sukha). When the body is strong, flexible, and at ease, it becomes a stable home for the mind to settle and for the breath to flow freely.
Asana acts as a bridge between the outer world, which includes our actions, responsibilities, and routines, and the inner world of awareness, reflection, and connection. It teaches us how to be fully present in the body, moment by moment and breath by breath.
💫 How to Practice Asana (Beyond the Mat)
You don’t need a long class or a perfect posture to embody Asana. It can begin with something much simpler - awareness. Here are some gentle ways to bring this limb into your everyday life:
1) Start with the breath
Choose just one posture each day to breathe into. Even something simple like Mountain Pose (Tadasana) or Seated Forward Fold (Paschimottanasana) can become a space for presence. Stay for a few breaths and simply observe.
2) Move with intention
Let go of the need to ‘achieve’ a pose. Instead, ask yourself, “What does my body need today?” and move from a place of listening rather than striving.
3) Bring yoga into daily moments
Whether you are standing in a queue, waiting for the kettle to boil, or walking through the park, soften your shoulders, ground through your feet, and feel your breath. This, too, is Asana.
4) Create a small daily ritual
Set aside even ten minutes a day to stretch, move, or simply sit. Treat it as a sacred pause rather than another task on your to-do list. I like to do this before I get into bed at the end of my day. It helps me feel grounded and reconnected to myself.
5) Let stillness be the aim
The essence of Asana lies not in complexity but in presence. Even lying in Savasana, fully aware and open, can be a powerful practice in itself. Perhaps try and enjoy a Savasana with your legs elevated up the wall when you need a moment of calm.
Next time, we’ll explore the Fourth limb: Pranayama, the breath that carries life, clarity, and focus. For now, simply notice how you move, how you sit, and how you live in your body. That is your Asana practice already unfolding.