The Second Branch of Yoga: The Niyamas (Your "To Do" List)

by Ram

Path at La Cavee, Pourville by Claude Monet

In my post Ashtanga Yoga: Following the Eight-Fold Path Ashtanga Yoga: Following the Eight-Fold Path, I defined Ashtanga Yoga (Ashta=eight; Anga=limbs) as the eight-fold path/eight rungs/limbs/steps of yoga, whose practice helps us to discriminate between ignorance and awareness and truth from illusion which is the means for liberation or enlightenment. I followed it up by discussing the first of the eight steps Yamas  as moral and ethical strategies that guide us to lead a conscious, honest and ethical life.

Today’s article focuses on Niyamas, the second of the eight rungs or limbs. If the Yamas are "don't do" practices," the Niyamas are the “to do” practices. These are personal observances/practices of self-training and deal with how we relate to the environment around us as well as to our own selves. The five niyamas are: 

1. Saucha=cleanliness
2. Santosha=contentment
3. Tapas=spiritual austerities
4. Svadhyaya=study of the sacred scriptures and of one's self
5. Isvara pranidhana=surrender to divinity 

Saucha (Cleanliness): Many teachers discuss this topic as cleanliness of the body. But Saucha is cleanliness and purification at the level of both body and mind. In addition to keeping our body clean and eating healthy food, it also includes harboring pure thoughts. A purified body brings clarity and purity to the mind. A clear and pure mind draws only harmonious impressions that allow the individual to walk on the path of truth, so Saucha lays the foundation to understand our true nature. Therefore, it becomes essential to find time each day to practice the observance of Saucha. 

Santosha (Happiness/Contentment):  To be contented and happy even while experiencing life’s difficulties becomes a process of growth through all kinds of circumstances. Santosha means being happy with what we have rather than being unhappy about what we don't have. Humans are always seeking for more and never seem contented with their materialistic possessions and internal fantasies. This leads to misery and triggers the disease process. However, if we are contented with our wants, wishes and needs, and truly happy with our lifestyle and what we currently have, it will help us in the journey to absolute truth and the highest realization. Your own test for Santosha would be about whether you respond through the five senses and react to the changes in all the circumstances of life or whether you listen to your inner voice and are not swayed by the material instincts. For more on this, read my article Santosha: Happiness and Longevity.

Tapas (Spiritual Austerities): This term is derived from the root word “taph,” which means blaze, burning, discipline, and illumination, and refers to a burning desire or a disciplinary approach to achieve one’s aims and aspirations. Several teachers translate this term to mean austerities; the reason being that in order to reach your goal in life, you need to have motivation, fiery discipline, focus and intense commitment. These qualities help to burn/ward off the mental obstacles and physical impediments that keep us from being in the true state of yoga. The goals of Tapas are:

• stopping being dictated by the five senses
• reigning in the mind
• listening to the voice of intellect
• performing mindful actions

When you act from your intellect and nurture your burning aspirations, you are freeing yourself from the many mindless actions that cause suffering. The effort you use when you engage tapas is directed toward cultivating meaningful and healthful habits whose practice now seem effortless. No longer is it a discipline, but a way of life.

Svadhyaya (Self Study): This term is derived from the root words Sva=Self and Adhyaya= study, education, knowledge, wisdom. I interpret Svadhyaya as education of the self, introspection, and self-realization. Self-study and realization help the mind to become clear or pure and develop deeper mind-body awareness. A clear mind is not affected by stress and produces a healthy body, thus creating a greater connection with one's own pure, essential nature. The path to self-realization is also through introspection and contemplation of our own life’s lessons. Introspecting about our emotions, thoughts, actions, and reactions helps us to learn about our own self and our true nature. When we reflect on our flaws and allow our mistakes to serve as learning lessons, we have the opportunity to grow. By turning a witness to your own self, you begin to notice what’s happening within you—your sensations, thoughts, emotions, and feelings—thus, through the process of self study you are empowering your self. 

Ishvara Pranidhana (Surrender to Divinity): This term is derived from the root words Isvara=state of collective consciousness and pranidhana=presence, dedication, devotion, and surrender to the fruits of practice. When we expand our individual consciousness and merge with the universal consciousness, we experience true self. Our world is a reflection of our own consciousness, and our experiences in the world are determined by what is going on within our consciousness. This individual identity masks the true nature of consciousness. Through the process of awakening and surrendering to the outcome of our actions we have the ability to take actions that do not serve the ego but which originate from our own consciousness. Through study, inquiry, reflection, and awareness, our consciousness is able to pierce through the illusory world, achieve mind-body awareness, and ultimately attain enlightenment. Notice and observe that ultimate state is divine, loving, and peaceful, and gives the feeling of oneness with body, mind and spirit.

Thus, Niyamas help us to perform those activities that not only empower us but the society around us as well. Such beneficial activities do not disturb the Self’s natural balance and the environment around us. Performing these activities assists us in gradually recognizing our true nature. The body is at ease; the mind attains peace.

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Saucha: Oral Hygiene and Healthy Aging

by Ram

White Rose by Melina Meza

In the Sadhana Pada of the Yoga Sutras by Patanjali we are introduced to the yamas and niyamas that can be looked at as universal morality and personal observances. The five niyamas are observances/practices of self-training and deal with how we relate to ourselves inwardly. In my previous blog article santosha or true happiness, I mentioned that happy people have an advantage over unhappy ones—they are not only healthier but they may also live longer. In addition to santosha, the second of the five niyamas is saucha that literally means cleanliness/purity. In Chapter 2 of the Yoga Sutras Patanjali describes saucha as:

Sauchat Sva-Anga Jugupsa Paraih Asamsargah

Through cleanliness (saucha) and purity of entire body (Sva-anga), the mind (tends toward the divine) gets drawn away (jugupsa) and ceases contact (asamsargah) with the external, physical world (pariah). When the physical body is clean, our five senses are controlled, the mind is pure and, we develop the awareness about our true inner self. —trans. by Swami Jnaneshvara

Saucha is purification on all levels (body, mind and our environment). It includes keeping our body clean, eating healthy food and harboring pure thoughts. A purified body brings clarity and purity to the mind. A clear and pure mind draws only harmonious impressions that allow the individual to walk on the path of truth. Thus, saucha not only lays the foundation for good health of body and mind, it also serves as an essential portal to understand our true nature. Therefore, it becomes essential to find time each day to practice the observance of saucha. The saucha recommended after a good night sleep is oral hygiene: brushing our teeth, cleaning the gums and scraping the tongue. According to the Ayurvedic system of medicine, clean teeth, strong gums and a clear tongue serve as strong indicators of a harmonious body and mind devoid of any toxins and negativity respectively.

Now research studies from several independent groups not only confirm the importance of oral hygiene but also suggest that diseases that affect the tongue, gums or teeth can negatively affect several aspects of our health and impact the aging process as well (see Periodontal infections: a risk factor for various systemic diseases and Toothbrushing, inflammation, and risk of cardiovascular disease).  Some of the conclusions from these studies include:

1. Oral disease increases the risk of many other diseases and is devastating to the immune system.
2. Oral diseases will reduce the length of your life. People with gingivitis and periodontitis have a 20-50 percent higher chance of dying than those who are free of this disease.
3. Men under age 50 who have advanced periodontal disease are three times more likely to die prematurely and three times more likely to die from heart disease than those who have healthy teeth and gums (after controlling for other pertinent factors, such as smoking, alcohol, and overeating).
4. Poor oral hygiene together with any associated diseases served as strong indicator of premature death. Young people who had a maximum oral hygiene index of 6 had a three to four times higher risk of dying sooner than those who had a hygiene index of 0 (0 indicating ideal oral hygiene and 6 poor oral hygiene).
5. Dental diseases and tooth loss not only make you look older, they actually make you older. Gum diseases not only increase the risk of many serious diseases but it can actually shorten our life expectancy These diseases can make our chronological age more than 3.4 years older. Furthermore, the absence of periodontal diseases makes you 6.4 years younger than the median person.

Thus, the evidence supporting the role of dental disease in general health problems are not only strong and conclusive, in addition the studies also suggest that by eliminating gum disease you can expect to live longer. Therefore, instead of choosing to have gold in the teeth, silver in the hair or metal plates inside the body, why not just opt for a regular oral hygiene and cleanliness. Remember, saucha leads to santosha so let’s begin the day with clean teeth and a harmonious smile!

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