The Eightfold Path of Prenatal Yoga: Yamas and Niyamas
Part One: Yamas and Niyamas
“We are missing the gold if we do asanas as a physical practice only.”
If you’ve been practicing yoga for a while, you know that the path of yoga goes much further than the physical postures. Ashtanga Yoga, or the eight limbs of a full Yoga practice, are laid out in the Yoga Sutras. They act as a kind of practical roadmap for you to follow in order to reach enlightenment. Each of the eight limbs is as important and necessary as the others, and there is a logical order to them.
It was during my first pregnancy that I fully realized the beauty of the eight limbs of Yoga. As my physical practice slowed and I was unable to practice Asana the way I used to, I was able to focus more easily on the other limbs and truly practice Yoga. Imagine my delight when I was able to connect these limbs to motherhood, thus deepening my fulfillment of both yoga and motherhood at the same time.
The practice of the eightfold path of Yoga through pregnancy prepares you for conscious motherhood. Moving through them sequentially builds a strong moral and ethical foundation for living well, promotes physical strength and a healthy body (ideal conditions for a growing baby), increases self-awareness, focus and attention and fills you with a sense of contented bliss. Of course, working with the eight limbs of Yoga isn’t a one-and-done practice. It’s a journey, as these limbs weave and shift to create a life filled with purpose, meaning and contentment.
In order to offer an in-depth look at how each limb of Yoga informs a healthy and balanced pregnancy, I’ve organized this as a three-part series. This first post looks at the first two limbs, Yamas & Niyamas. The next two posts will cover Asana & Pranayama and Pratyahara, Dharana, Dhyana & Samadhi.
Yamas and Niyamas
The yamas and niyamas of yoga are the foundation of a Yoga practice. These are similar to the moral or ethical codes found in any major religion. Opportunities to practice these happen daily, sometimes moment to moment.
Yama is the first limb of the eightfold path. These principles apply to our thoughts, words and actions both internally and in relationship to the world. The yamas are as follows:
Ahimsa (compassion)
Satya (truthfulness)
Asteya (non-stealing)
Brahmacharya (moderation)
Aparigraha (non-greed)
Niyama is the second limb. These concepts are directed toward our inner selves and help us build moral character. The niyamas include:
Sauca (cleanliness)
Samtosa (contentment)
Tapas (accepting but not causing pain)
Svadhyaya (self-study)
Ishvara Pranidhana (celebration of the spiritual).
The eightfold path of Yoga begins with the yamas and the niyamas to give us a strong foundation in life. We’ll never reach enlightenment if we’re constantly telling ourselves little white lies, or feeling jealous and greedy all the time. To bring these concepts consciously into your pregnancy journey, consider some of the following ideas:
Ahimsa / Compassion
Ahimsa is often translated as nonviolence but it can also be thought of as peace, compassion, friendliness. Your changing body during pregnancy offers an excellent place to practice compassion. Every time you are frustrated that your clothes no longer fit, take a moment to think loving thoughts about your growing frame.
Satya / Truthfulness
Pregnancy is an excellent time to practice satya, or truthfulness. Women are often conditioned to spare people’s feelings, even to the detriment of their own. When you are expecting a child, this is the time for you to be completely honest with the world, with your partner and with yourself. What is it that you want out of your birthing experience? Speak your own truth during pregnancy about your wishes for labor, for motherhood and beyond. You are speaking for yourself and your child now.
Sauca / Cleanliness
This refers to both inner and outer cleanliness. Inner cleanliness in pregnancy means not taking in any toxins that would harm you or baby, such as alcohol or cigarettes. It also means a clean and balanced mind, which is a natural result of an asana practice.
Samtosa / Contentment
This niyama requires a shift in mindset from constantly craving more, to contentment with what we have, and then to generosity of spirit. In holding reverence for what we have, that includes non-material things like time, love, skills and talents. The more generously we share all these, the more wealth we naturally attract. In our consumer culture, we are constantly pressured during pregnancy to desire more and more stuff for the baby, certain that the next thing we acquire will make us better mothers.
Svadhyaya / Self-study
My favorite niyama to practice during pregnancy and motherhood! Preparing to become a mother offers such rich material to study oneself. Learning about your changing body by paying attention during your asana practice, taking a class on childbirth and breastfeeding, or even just lying down and feeling the movements of your baby all help us to be more present in our physical space. Reading books about motherhood and childhood development helps us to be more empathetic and loving humans. Observing recurring “stories” you have about pregnancy, labor and motherhood helps you to heal past traumas and unmet needs.
Conclusion
Taking notice of the yamas and niyamas in your daily life establishes healthy living practices during pregnancy, which ensures a healthy foundation for your children and family. These daily actions form the foundation of a life lived with purpose as you strive for improved self-awareness.
