Svadhyaya
Svadhyaya (“Self Study”)
By Robyn Cohen
It’s time to dig a little deeper now and explore the true nature of yoga and our inner practice. Svadhyaya, the fourth Niyama of Patanjali’s Yoga Sutras, means ‘self-study.’ This process of getting to know your emotional and soul interior is central to the yogi’s path for many reasons.
When we get to know our small self – the self of our personality, our ego, and our identity – we learn the many habits, behaviors, and ways of relating to the world that have been conditioned by our experiences. We may begin to study a particular chapter in our lives. Maybe a transformation happens with a deeper practice.
In order to transform, we need to get really intimate with these habits, behaviors, and perceptions so that we can identify where they’re ultimately not serving us. This awareness can bring great change, while also getting us in touch with our larger Soul Self, our true nature.
Five Simple Ways to Deepen Your Practice of Self-Study
1. Meditate
When it comes to the cultivation of self-knowing, meditation is one of the best practices. In meditation we get quiet, still, we pause, we get free from the distractions of the external world that so often discourage an inner knowing of our true nature. The practice of meditation helps draw the mind away from the distractions of the outside, silencing crowded thoughts, and ultimately bringing you to a state of calm.
Traveling inward is a long, long journey, and the more we meditate, the further we go – until we reside more and more in that still space – that beautiful, unconditionally loving and safe space.
2. Study the wisdom teachings
Taking the time to delve into the timeless teachings of yoga is a really effective way to cultivate Svadhyaya. The teachings of the Bhagavad Gita, the Hatha Yoga Pradipika, Patanjali’s Yoga Sutras, and the Upanishads all offer universal wisdom that puts us in touch with who we truly are. We gain profound insight into our true nature as we study these wisdom teachings. Modern spiritual literature is also highly effective in supporting our path towards self-realization.
3. Journal
Journaling is a wonderful way to contemplate and reflect upon all that we’re learning as we walk the path of yoga. We can’t just read about these teachings – we have to take the time to reflect on and marinate in them. To fully understand and grasp all that we’re learning about yoga and about ourselves, we need ample time to write it all down and reflect upon what we find. Then we can begin to integrate that which resonates with us into our daily lives in order to better know ourselves.
4. Practice Yoga
One of the primary aims of yoga is to cultivate self-knowledge, or Svadhyaya. Getting intimate with yourself on the mat during a regular yoga practice is a really good way to get to know yourself. Challenging poses show us how we respond when dealing with our “edge,” while slower movements and longer holds often reflect back to us our current state of mind.
Going deep into the physical practice allows the “issues in our tissues” to come to the surface, allowing us to see where we might be holding past hurts and present tension. In this way, our yoga practice helps us cultivate self-knowledge each time we come back to the mat.
“Yogas Chitta Vritti Nirodha”
Yoga offers us a path toward stilling the mind in order to move toward Self Realization.
5. Spend alone time in nature
There’s nothing like spending alone time in nature to really get to know who you are. Whether it’s taking hikes, walks, lying in the afternoon sun on your porch, being by the ocean, or gazing at the horizon at dusk, nature has a way of calming and slowing us down so that we can listen to our heart’s calling.
Spend as much time in solitude in the natural world as you possibly can with the intention of cultivating Svadhyaya, and with time, you will!
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”
There is no relationship more important than the relationship with yourself. By deepening our own knowledge, understanding, and connection to yoga by continuing to read, research, and be curious about yoga off our mats, we cultivate our own practice of Svadhyaya. We begin to know ourselves.ya on the Mat
Studying our habits on the yoga mat can go a long way toward recognizing our habits off the mat, too. The way we practice yoga often reflects the way we practice life… and a person’s physical yoga practice often reveals a lot more about them than they may think.
When we’re on the mat, there’s nowhere to hide. The daily distractions of phones, chores, emails, and TV are no longer there to take our minds away from ourselves. We have to pay attention and be present in the moment. This can be a little intimidating at first, and a yoga practice can sometimes reveal more about where our problems are rather than how perfect we are - which as we know, is very good for destroying the ego.
Studying the breath is key
One of the first things we learn when starting a yoga practice is that the breath tells us how we are. A short, shallow breath held high in the chest is often a signal that we’re stressed or worried about something, or that we’re physically pushing ourselves beyond healthy boundaries during the practice. If you notice your breath resembles this, first ask yourself why. Is there a reason to be stressed or worried? And does it matter right now?
Where do you hold tension?
The jaw, forehead, neck, shoulders, and upper back are common places we tend to store our fears and worries. When you get to your mat, first become aware of what you can undo before you begin to ‘do’ anything else. Ask yourself why this tension might be present, and how often does it arise during your practice?
What thoughts are filling your head?
If our time on the mat is the only time we give ourselves permission to stop, it’s often also the time when our mind decides to unload its millions of whirling thoughts. If you notice your mind becomes especially busy when you come to practice, it’s not a case of ‘blocking out’ thoughts, but rather to recognize and acknowledge them for what they are – as this will teach us a lot more about ourselves. Realizing what thoughts enter our mind on a regular basis helps us become aware of many other aspects of ourselves.
Svadhyaya in everyday life
Reading anything that helps deepen your own yoga practice and move you closer toward your Self can be a daily practice of Svadhyaya – whether it’s studying a traditional text, reading a philosophy blog, or reading a book or a poem that resonates with you. Svadhyaya is the practice of studying ourselves in daily life, requiring us to take our yoga practice off the mat.
This is always the most challenging thing for me as a yoga teacher. Knowing what we’re doing in each moment requires us to pay attention, but asking the question “why am I doing this?” requires us to be aware and fully present, which is “paying attention” on an entirely new level. We may often avoid questioning our actions, as it is usually a catalyst for change, and as humans we don’t often like change.
Again, it comes down to recognizing our habits and discerning which ones come largely from an ego-based place, and which are the result of listening to our true Self.
The practice of taking a proverbial step back and observing and questioning our actions can eventually allow us to disentangle ourselves from aspects of our lives that are harmful to our wellbeing. As with anything worth doing, it isn’t easy, but it’s well worth the effort and dedication.
We are worth it! ♥️
“Yoga is the journey of the self, through the self, to the Self.”
Incorporate Svadhyaya Into Your Yoga Practice
Practice incorporating Svadhyaya into your yoga practice with an asana, mantra, and mudra to help bring into focus the subtle and not-so-subtle ways this Niyama plays out in your life. To incorporate Svadhyaya into your life and practice, start with a pose (asana), mudra (hand-and-finger gesture), and mantra (a sacred utterance repeated continuously).
Asana: Padmasana (Lotus Pose)
The asana associated with Svadhyaya is Padmasana (Lotus). To come into Lotus pose, begin in a seated position on your mat. Bend your knees and draw your feet in toward opposite inner thighs. When the hips become open and knees pliable, place the pinkie toe sides of your feet (the outer edges of your feet) on top of the opposite thighs. If full Lotus pose is uncomfortable for you (be mindful of your knees), try Half Lotus with just one foot on top of the opposite thigh and the other foot snug with the opposite inner thigh, switching the leg that is on top halfway through your practice to balance left and right. If Half Lotus is uncomfortable, take a comfortable seat on a block, blanket, or bolster for additional support, or take Sukhasana (Easy pose).
Mudra: Dhyana Mudra
The mudra associated with Svadhyaya is Dhyana Mudra. To practice the Dhyana Mudra, relax your hands, palms facing up at your navel with the right hand gently resting on top of your left palm. Bring your thumb pads together to touch lightly at the tips, forming a triangle. ‘Dhyana’ means “meditation.”
Mantra: Tat tvam asi
The mantra associated with Svadhyaya is Tat tvam asi . Allow your eyes to rest softly on the triangle you’ve made with your mudra and chant “Tat tvam asi.” This mantra can be translated as “you are what you seek.” Allow yourself to observe – without judgement – the thoughts, desires, habits, distracting thought patterns and behaviors, that cause you to lose sight of your Self, to feel disconnected from who you truly are, your Soul. Allow a sense of calm to wash over you as you return to who you are, your deepest and truest Self. Be free from self-judgment and begin to know your Self.
Next month we’ll cover the fifth and final Niyama of Ishvara Pranidhana, the practice of surrender.
Copyright 2019 Metta Yoga LLC