Yogic Philosophy

Living the Yamas and Niyamas: From the Mat to Everyday Life

For those that have been fascinated by the powers of yoga, whether you have noticed the profound impact of the work that you do on the the mat carry into the life you live off of the mat or not, this one is for you. When most of us first step onto a yoga mat, we think of yoga as movement. We picture stretching, balance, maybe even strength. But as we deepen our practice, we discover yoga is not only about the postures—it is about the way we live in general.

The ancient yogic texts describe this in the form of the Yamas (restraints) and Niyamas (observances). These guiding principles invite us to shape not just our practice, but also our lives.

The beauty of yoga is that it begins with the body, but it doesn’t end there. The lessons we meet on the mat become the doorway to living more consciously off the mat.

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The Yamas: How We Relate to the World:

1. Ahimsa (Non-harming)

On the mat: We listen gently to our bodies, back off when pain arises, and meet ourselves with kindness.

Off the mat: Ahimsa shows up in our tone of voice, our food choices, the way we react under stress, and how we treat all living beings.

Small ways to practice:

• Pause before reacting; choose a softer response.

• Offer a sincere compliment or a moment of patience to someone having a hard day.

• Make one compassionate choice daily—recycle, buy cruelty-free, or simply let someone merge in traffic.

• Replace self-criticism with one kind thought about yourself.

2. Satya (Truthfulness)

On the mat: It’s honoring what’s real today—our limits, our breath, our energy.

Off the mat: It’s living in alignment with your values and being honest in communication without causing harm.

Small ways to practice:

• Say “no” when you genuinely mean no.

• Tell someone how you actually feel—gently and clearly.

• Check in with yourself each morning: What truth is present for me today?

• Avoid small exaggerations or white lies that clutter your integrity.

3. Asteya (Non-stealing)

On the mat: We don’t force, push, or take more energy than we have to give.

Off the mat: It’s respecting others’ time, space, boundaries, and emotional bandwidth.

Small ways to practice:

• Arrive on time, or let someone know when you’re running late.

• Avoid multitasking during conversations—give your full presence.

• Donate or pass along something you no longer use.

• Refrain from taking credit that isn’t yours—acknowledge others’ contributions.

4. Brahmacharya (Right use of energy)

On the mat: We pace ourselves, finding sustainable effort rather than burning out.

Off the mat: It’s using our physical, emotional, and mental energy in ways that uplift rather than drain.

Small ways to practice:

• Set a simple screen-time boundary.

• Do one thing at a time with full attention.

• Spend 5 minutes each morning choosing your top priority—then honor it.

• Take micro-breaks to breathe instead of powering through exhaustion.

5. Aparigraha (Non-grasping)

On the mat: We release the urge to “achieve” a pose and compare ourselves to others.

Off the mat: It’s letting go of attachment, loosening the grip on “more,” and trusting that we have enough.

Small ways to practice:

• Declutter one small area each week.

• Practice saying, “This is enough.”

• Celebrate someone else’s success without comparing.

• Let go of a grudge or story that you’ve been holding onto.

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The Niyamas: How We Relate to Ourselves:

1. Shaucha (Purity / Cleanliness)

On the mat: Breath and movement clear stagnation and refresh the mind.

Off the mat: It’s tending to our physical, mental, and environmental “cleanliness.”

Small ways to practice:

• Drink a glass of water first thing in the morning.

• Tidy a small space—your desk, your car, your nightstand.

• Unfollow accounts that drain your energy.

• Eat one nourishing meal prepared with intention.

2. Santosha (Contentment)

On the mat: Finding ease even in challenge; appreciating the present moment.

Off the mat: It’s cultivating gratitude and releasing the constant chase for more.

Small ways to practice:

• List three things you’re grateful for before bed.

• Enjoy a moment—sunlight, tea, fresh air—with full presence.

• Notice when you’re comparing yourself, and gently drop it.

• Celebrate small wins rather than waiting for big ones.

3. Tapas (Discipline / Heat)

On the mat: The fire that motivates us to keep practicing even when it’s tough.

Off the mat: It’s the steady commitment to growth, health, and meaningful goals.

Small ways to practice:

• Set a 5-minute daily habit (reading, stretching, meditating) and do it consistently.

• Choose the harder—but healthier—option once a day.

• Follow through on one promise you’ve been avoiding.

• Make your bed or do one task fully to build momentum.

4. Svadhyaya (Self-study)

On the mat: Observing our patterns—breath, reaction, desire to push or hold back.

Off the mat: It’s understanding who we are through reflection, inquiry, and curiosity.

Small ways to practice:

• Journal a few sentences about your day or your emotional patterns.

• Notice when you’re triggered—ask why? instead of reacting.

• Read a paragraph of something inspiring or introspective.

• Sit quietly for one minute and watch your thoughts without judgment.

5. Ishvarapranidhana (Surrender to something greater)

On the mat: The softening into trust, allowing breath to guide movement.

Off the mat: It’s remembering that we are part of something larger—nature, community, the universe—letting go of the illusion of total control.

Small ways to practice:

• Take a moment each day to look at the sky and breathe.

• Release one thing you can’t control—say it out loud if it helps.

• Offer a small act of service (holding a door, helping a stranger, volunteering).

• Begin or end the day with a moment of gratitude or prayer, if it resonates.

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From the Mat to Life

When we begin to explore these principles, we often encounter them first in our yoga practice. The mat becomes our training ground. We learn to notice, to soften, to hold ourselves accountable. Over time, those same lessons begin to ripple into life outside the studio.

• The patience we learn in holding Warrior II becomes patience in traffic.

• The humility we find in falling out of Tree Pose becomes humility in conversations.

• The discipline of showing up to practice becomes the discipline of showing up for our loved ones.

This is where yoga becomes more than exercise—it becomes a way of living.

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A Gentle Beginning

Living the Yamas and Niyamas is not about perfection. It is about awareness and practice. Each time we step on the mat, we get another chance to try again. Each time we step off the mat, we are invited to carry what we’ve learned into the world.

Yoga asks us not only to touch our toes but to touch life itself with greater kindness, truth, clarity, and presence. The mat is just the beginning—the real yoga unfolds in how we live once we roll it up.

I hope you've enjoyed reading this and learning a little bit more about yoga beyond the physical work done on the mat!

Big love,

Jade