Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

190 • Part III: YOGa FOr EDUCatING FOr SELF-rEGULatION aND ENGaGEMENt CHaPtEr 9: YOGa aS EMBODIED SELF-rEGULatION aND ENGaGEMENt • 191

Limb 3 Traditional/

Contemporary,

School-Based Practice

asana Posture

Limb 4 Traditional/

Contemporary

School-Based Practice

Pranayama Breath regulation

(Diaphragmatic breathing,

other breath work)

Limb 5 Traditional/

Contemporary

School-Based Practice

Pratyahara Sense Withdrawal

(Relaxation techniques,

inward focus, reduction of

sensory Input)

Meditative, Internal Limbs

(Daily practices cultivating awareness of the authentic self)

Limb 6 Traditional/

Contemporary

School-Based Practice

Dharana Concentration

(Focused attention,

object-based focus)

Limb 7 Traditional/

Contemporary

School-Based Practice

Dhyana Meditation

(Bare-awareness

of attention, open

monitoring)

Limb 8 Advanced

Traditional

Practice

Samadhi Self-awareness

(Complete self-awareness)

Source: Anderson and Sovik (2000), Bryant (2009), Cook-Cottone (2015), Gard et al. (2014), Harper (2013),
Iyengar (1996), McCall (2007), Prabhavananda and Isherwood (2007), Roach and McNally (2005), Simpkins and
Simpkins (2011), Stephens (2010), and Weintraub (2004)

taBLE 9.1 the Eight Limbs of Yoga (continued )

the Foundational External Limbs

The foundational external limbs include the yamas (limb 1), niyamas (limb 2), asana (limb 3),
pranayama (limb 4), and pratyahara (limb 5) (Cook-Cottone, 2015; Gard et al., 2014). The five
yamas are ahimsa, satya, asteya, brahmacharya, and aparigraha (Cook-Cottone, 2015; Gard
et al., 2014; Iyengar, 1996; Simpkins & Simpkins, 2011; Weintraub, 2004). These are considered
traditional practices and are not typically included in many contemporary yoga studios or
school-based yoga. Yamas (limb 1) help us get along in society and within our relationships
with others (Gard et al., 2014; Harper, 2013; Stephens, 2010). First, ahimsa is nonviolence
or non-harming toward self or others and reverence for all (Cook-Cottone, 2015; Harper,
2013; Iyengar, 1996; Weintraub, 2004). The next yama is satya, which means truth, integ-
rity, and honesty (Cook-Cottone, 2015; Harper, 2013; Simpkins & Simpkins, 2011; Stephens,
2010; Weintraub, 2004). Next, asteya requires generosity and honesty (Harper, 2013). It refers
to abstinence from stealing anything including property, time, or attention ( Cook-Cottone,
2015; Simpkins & Simpkins, 2011; Stephens, 2010; Weintraub, 2004). Brahmacharya is the
yama of overall restraint or self-regulation (Cook-Cottone, 2015; Harper, 2013; Roach &