Ashtanga · Yoga Sutras · Practice

Patanjali

Yoga Sutras

A meditation practice assembled from Ashtanga yoga. Before beginning, set your intention. Decide how long you will sit.

The sequence

आसन

Asana

Stretch, adjust your posture — upright and comfortable. Set your body into a state where it does not distract your mental process. Symbolises physical and mental balance.

प्राणायाम

Pranayama

Take deep breaths. Pause between breaths. Breathing is the border between the voluntary and involuntary parts of the brain. Put it under conscious control.

प्रत्याहार

Pratyahara

Unclutch from the external world. Close your eyes and withdraw from external stimuli, turning inward.

धारणा

Dharana

Pick a point of focus — your breath, a mantra, a sensation. Concentrate. Let attention rest.

ध्यान

Dhyana

Let your focus expand. Move into a state of meditation — sustained, effortless attention.

Yamas & Niyamas — ethical foundations

Ahimsa

Non-violence

There is no conflict. Understand other perspectives — they come from life experience.

Satya

Truthfulness

Focus on what is truthful. Whether it impacts your life or death — accept it.

Asteya

Non-stealing

Feel content with this moment, not wishing for more or less.

Brahmacharya

Moderation

Balance your energies — neither excessive nor depleted.

Aparigraha

Non-greed

Feel the sufficiency of the now.

Saucha

Cleanliness

Your body is clean as your mind is clean. Even dirt gives life.

Santosha

Contentment

Embrace the current moment fully.

Tapas

Discipline

Free will is a paradox — this is your right and responsibility to direct yourself.

Svadhyaya

Self-Study

Use mental models — step through them incorporating each ethical principle.

Ishvarapranidhana

Devotion

Surrender the ego. How do you identify yourself? Try to dissolve it and see what remains.

Kundalini — from crown downward

Crown

Sahasrara

Third Eye

Ajna

Throat

Vishuddha

Heart

Anahata

Solar Plexus

Manipura

Sacral

Svadhisthana

Root

Muladhara

This is an oversimplification. Not an expert account. Read Patanjali directly.