YOGA 101: Living right (Yamas and Niyamas) | Matea Nikolić | Skillshare

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YOGA 101: Living right (Yamas and Niyamas)

teacher avatar Matea Nikolić, Yoga teacher

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Taught by industry leaders & working professionals
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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

12 Lessons (32m)
    • 1. Introduction to the course

      1:58
    • 2. Yamas and Niyamas

      4:57
    • 3. Ahimsa/ Non-violence

      3:26
    • 4. Satya/ Truthfulness

      2:50
    • 5. Asteya/ Non-stealing

      2:58
    • 6. Brahmacharya/ Non-excess

      2:47
    • 7. Aparigraha/ Non-possessiveness

      2:47
    • 8. Sauca/ Purity

      2:22
    • 9. Santosha/ Contentment

      1:51
    • 10. Tapas/ Self-discipline

      2:24
    • 11. Svadhyaya/ Self-study

      1:59
    • 12. Ishvarapranidhana/ Surrender

      1:51
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About This Class

Hi there and welcome to my course!

There is so much more to Yoga than just the physical practice! It is a way of living. According to one of the most important ancient text, known as Yoga Sutras of Patanjali, there are 8 limbs of Yoga or 8-fold path to Yoga, also known as Ashtanga/ Raja Yoga.

In this course you will learn all about the first two limbs, which are: 

  1. YAMAS - guidelines/ our attitudes toward our environment
  2. NIYAMAS - observances/ our attitudes toward ourselves

One of my Yoga teachers in India once said to me, that you should first understand Yamas and Niyamas and then move on to the third limb of Yoga, Asanas (the physical practice). 

This course is designed for all Yoga practitioners, who want to learn more about the very foundations of Yoga, going beyond the physical practice, AND for everyone else in general, who want to live a better, happier, healthier, more meaningful and higher quality life.

"You cannot always control what goes on outside, but you CAN control what goes on INSIDE.":)

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Meet Your Teacher

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Matea Nikolić

Yoga teacher

Teacher

Matea is a certified international yoga teacher, born in Slovenia. She always had a need to travel and a thirst for knowledge.

After graduating from University of Ljubljana, she went abroad and worked in USA, Greece and Spain, where she found her passion for languages and discovered Yoga.

She has been teaching Yoga for over 7 years now. Her specialty is correct alignment, modifications and appliance of Yoga philosophy to the practice, which makes her classes most appropriate for complete beginners and for individuals who are only just starting with yoga. Her purpose is to help as many people as possible on their yoga journey, offering classes filled with love, fun and support.

She is fluent in Slovenian, English and Spanish, with intermediate knowledge of Serbo-Croa... See full profile

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Transcripts

1. Introduction to the course: Hi there and welcome to my course where I'll be teaching you about yogic ethical disciplines or moral guidelines, also known as Yammer and miasma. There is so much more to yoga than just physical practice, which is a usual starting point for most of us. According to yoga sutras of potentially one of the most important and significant texts on yoga of all times. There are eight limbs or branches of yoga. Eightfold Path to yoga, also known as a hunger or Raja Yoga. This eight links are Yamada, our attitudes toward our environment, Nehama, our attitudes toward ourself as Ana, the physical practice, piano Yamaha breathing techniques. Brad Kiara, sense withdrawal, Diana, concentration, dhyana meditation, and Samadhi enlightenment. So you see Asana or the physical practice is just 1 eighth of yoga. You can't really call yourself Yogi. If you only practice astronaut or if you only practice. In this course, you will learn all about the very foundation of yoga, which are the first two limbs. So yummy and Nehama. Also, you don't really have to be a yoga practitioner or future yogi to take this course. If you are someone who wants to live better, happier, healthier, more loving, more positive, more meaningful life, then this course is definitely for you. I'm super excited to share our knowledge with you. Namaste. 2. Yamas and Niyamas: Hi there and welcome back. The first topic we're going to talk about aria commas and neon has, in general, as I already said, Youngs in Nehemiah's are known as yogic ethical disciplines or moral guidelines. Around 2 thousand years ago, we don't know the exact time. There was a Greek Indian sage called Potentially who wrote one of the most significant texts on yoga of all times, yoga sutras. According to yoga sutras of potentially there are eight leaves or branches of yoga or Eightfold Path to yoga known as a standard or Raja Yoga. Jana's and Nehemiah's are the very foundations of yoga. That's why they are the first two limbs or branches. I would even say roots and shoots traditionally be learned and understood before practicing. Santa or Panama or anything else, is the same like with everything else, right? For example, driving a car, you need to start at the beginning, at least if you want to do it, right? So first, you need to learn the traffic rules, the road signs. You need to know which pedal is for what, you need to know how to use a ship stick and so on. And then you move on to actually driving a car. So you are a yogi When you learn, understand, and practice all of the eight limbs, starting at the very foundation and slowly climbing up this yoga tree. This is also why they say that yoga is a practice, a lifestyle, a way of living, and not just a form of exercise. Now, Yammer is the first limb of a Mustang or yoga, and Nehama is the second one. We have 5-year commas and five Nehemiah's. Yammer does also known as restraints or guidelines or behaviors, are our attitudes towards our environment. But Lygon also apply to us personally. We have ahimsa, non-violence, Satya, truthfulness, stare, non stealing, Brahma, Sharia, non-access, and non possessiveness. Nehemiah's also known as observances. Disciplines or practices, are our attitudes towards ourselves. They are not personal. So we have some chump purity, some Porsche contentment, darpa US, self-discipline, spot Yifa, self-study and Ishiwara, Madonna, surrender. We can practice this Jana's and Nehemiah's simply by observing ourselves. And by that I mean our attitudes toward ourselves and our environment. You do know that everything starts right here in your head with your thoughts. There is a very famous quote that goes, watch your thoughts as they become your Wars. Watch your words. They become your actions. Watch your actions. They become your habits, your habits. They become your character. And watch your character. It becomes your whole life, your destiny. So before you go to sleep, thinking about, or maybe even write down about your day and ask yourself, Was it a good day or a bad day? What made it a good day or a bad day? Could you change something in how our attitudes toward ourselves and our environment shows our personality. Remember that nothing can be magically changed overnight and it actually takes a long time to develop a lifestyle that is, according to Yammer, does end. Neon has, by now, you already see that Jana's and Nehemiah's are actually very important, especially to yoga practitioner, a future Yogi's and to anyone else who wanted to leave a better, happier, healthier, more meaningful, more loving, more positive life. When you will practice Yunus and Yang was for a while, you will see for yourself all the benefits this lifestyle of living right, brings. But you need to practice a lot. Practice, practice, practice, Namaste. 3. Ahimsa/ Non-violence: Hi there and welcome back to the next topic we're going to talk about is Ahimsa, which is the first of the gammas, our attitudes toward our environment. Ahimsa in Sanskrit means non-violence. Non-violence toward all the people and all the living beings around us. It doesn't only mean nonviolence in our actions, also in our words and our thoughts. So maybe you're thinking to yourself, well, I'm not a violent person because I don't go around punching people in the face or you're thinking to yourself, I'm not a violent person because I'm a vegetarian or a vegan. While all of this is true, nonviolence also means not speaking, the harmful hate fall negative wards because in this way, we can also hurt the people around us. And it also means not thinking the violent thoughts. Because remember, in your head with your thoughts is where everything starts. If you are thinking the violence thoughts, you are actually practicing the opposite of ahimsa, which is violence. So for example, you are talking to somebody and you're thinking to yourself, Man, I hate this person, he's so stupid or something like that. You are practicing the opposite of ahimsa, even if you are smiling to their face. Now this principle also applies to thinking, speaking and active with nonviolence stored ourself. So thinking thoughts of love, compassion, kindness, nonviolence, not causing self-harm in any way. This is all Ahimsa. Physical practice of yoga means not thinking the negative, violent, hateful thoughts about your own body, for example, I don't like my ti's not skinny and that's strong and flexible and been practicing for so long. Why can I put the lag behind my head? 4. Satya/ Truthfulness: Hi there and welcome back to the next topic we're going to talk about is Satya, which is the second of the yam has our attitudes toward our environment. Sadia incense, good means truthfulness or sticking. Gertrude seems easy, right? Well, it's not. You may simply think, I never lie. I always tell the truth, but it's a bit more complicated than that actually. And again, it's not just what you say, it's also what you think. Now, how many times did you say to someone you're friends, for example? This is a good idea, sounds good, go for it, it's perfect. But inside, you knew your lying. Or how many times have you convinced yourself? This is perfect. This is it. It's everything they ever dreamed off. Only to waste time discovered that you were lying to yourself. For example, You really wanted a job or a project or a relationship to work out and you knew the truth deep down inside. You just don't want to admit it to yourself. Now imagine how much time have you waste lying like that, and not only to that friend, also to yourself. All these little white lies catch up with you sooner or later and the time is way too precious to waste it like that, don't you think? But that's another subject. Now in the physical practice of yoga, How many times did you go for a post that you knew you were not ready for yet, but you were convincing yourself so much that you are ready for just to end up hurting yourself because you were not being honest with yourself and you let yourself get carried away by your ego or even wars. Did you ever say to your yoga colleague? Yeah, go for that post. And maybe he hurt himself because you were just not being honest. All these could be avoided if you will, just stick to the truth. Also, when we are practicing Satya, so speaking the truth, you should never speak the truth. If you can hurt somebody in that way. In this case, it's always better to say nothing at all. They say Silence is golden and they are, right. So the next time you think, say or act, ask yourself if it's according to the principles of Sadia. And from then on, just keep practicing, practice, practice, practice, Namaste. 5. Asteya/ Non-stealing: Hi there and welcome back to the next topic we're going to talk about is Ostia, which is the third of the Jana's, our attitudes toward our environment as they are in Sanskrit means non stealing. You may simply think to yourself, I don't still, there is a true statement doesn't only mean not going into a store and stealing an apple, for example. It means that you, of course, but you have to remember that everything starts in your head, in your mind with your thoughts. So maybe you're not going around stealing apples, but maybe you are thinking about it and there is already stealing. Now think about all the different ways you may be stealing. For example, how many times you meet with somebody, and then you spend all of your time on your phone or talking only about yourself, or how many times you meet with somebody just because you are bored. In this way, you are actually stealing that person's time. They took time out of their lives to spend it with you? Or how many times you go to a store and buy way too many groceries only to end up throwing most of them away. In this way, you are actually stealing from others who would benefit from all those bananas you throw away. And you're stealing from the future generations by not being sustainable to the environment. And how many times you copy someone else's work and not giving them any credit at all. This is also stealing. And another example, how many times you come into a yoga class rushing in, making all this unnecessary noise, or even worse, being late. In this way you are actually stealing other people's piece. Now think about all the different ways you may be stealing and ask yourself, why do you do it? Usually is comes from thinking that you're not good enough or that you think you cannot do something yourself. All you need to do is remember that you most definitely are good enough and that you can achieve everything you want by yourself, not having to steal from others so you can do it all according to these principles of Ostia, physical practice of yoga. All you need to do is enjoy where you are in the present and you have to understand that the poses you can do right now, our most definitely enough. And if you we will continue the practice. All will come. So you see all you need is practice, practice, practice, practice. Nonetheless, day. 6. Brahmacharya/ Non-excess: Hi there and welcome back to the next topic we're going to talk about is Brahma Sharia, which is the fourth of the Yamanaka's, our attitudes toward our environment. There are many different translations of the word Brahman Sharia from Sanskrit. For some, it means sexual restraint for some, even celibacy. For others, it means walking with God. But the better way to think about Brahma China is in a way of Non Access away of moderation or right use of energy. Think about how much energy we waste with questions like, does he like me, whereas he like, what do I need to do? So he would like me, or how much energy do we waste on dating sites? Giving likes, following people just to get notice, going on endless amount of dates, having one meaningless relationship after the other. Also, if you do sexual activities every day, most probably is that you will get bored looking for something or someone else. Brahma sharia means using your energy, right? And in moderation for everything that will bring you closer to your personal goal, whether that means closer to God or to higher power, or to which ever personal goal you might have. Brahma cercariae also means using your energy, right? In the sense of sleeping and eating, for example. So if you feel like you are tired already, don't push yourself to the exhaustion and have a rest instead, this also doesn't mean that you should sleep all day. Also, if you feel like you're hungry, don't starve yourself thinking, I need to look skinny or something and eat all of this in moderation and by listening to your own body. In the physical practice of yoga, This means that if you feel like you're tired, exhausted already, don't go into a power yoga class and have a gentle one instead. Or if you feel like you are really low and you need that boost of energy, maybe instead of yoga, have something a bit more energizing. So the next time when you think about Brahman sharia, just ask yourself what is worth your energy and what isn't. And from that point on, just practice, practice, practice, practice nanosensors. 7. Aparigraha/ Non-possessiveness: Hi there and welcome back to the next topic we're going to talk about is a paragraph, which is the fifth and the last of the Jana's, our attitudes toward our environment. A paragraph in Sanskrit means non possessiveness or non-Greek. There is a lot of different ways that we can think of Apple. As always. It all starts in your head with your thoughts. So first of all, ask yourself how many things you have that you don't really need. How many shoes or dresses or similar things that you haven't on in forever. Why are you holding onto them? Wouldn't they serve better to somebody who actually needs done given away to charities? And by that I mean, giving for the love of giving, not expecting anything in return is a paragraph. Also next time when you go shopping, ask yourself if you really need all of the items that you put into the shopping cart or are huge is buying for the sake of buying all F's, ask yourself if you will really use all of the items that you put into the shopping cart, it's hard to look away from all the shiny new things around us that we don't have, but do we really need them? Another pair of shoes really fulfill us. And what happens if all the possessions that we have suddenly disappear? Imagine again all the time and money and energy you waste when you were buying and taken care of and worrying about all of this possession. This is why we should only have the things we need and we should have fate in the higher power, whichever that may be to you, that whatever we will need in the future will come. This doesn't mean that we shouldn't have any possessions. It just mean that we should only have what we need and what we will use. The idea is similar to the one of minimalism. And it's the same with people. You shouldn't be possessive of anyone. And either your friend or your boyfriend or your parent, because they can also disappear from your life anytime. So you should just appreciated them in the present. In the physical practice of yoga, This means not being greedy, wanting to do the poses that you not ready for yet because you will only hurt yourself. So the next time, when you want something, ask yourself, do I really need that practice known possessiveness In this way, practice, practice, practice known as ten. 8. Sauca/ Purity: Hi there and welcome back to the next topic we're going to talk about is some chart which is the first of the Nehemiah's, our attitudes toward ourselves. So Jack in Sanskrit means purity or cleanliness. I think we all understand what keeping our body clean on the outsides means, right? Our personal hygiene. So showering, bathing, brushing our teeth, keeping our clothes clean and so on, should be a priority. Simple, keeping our body clean on the inside though, may be a bit more complicated. Let's take a look at the food. For example, eating food that is not stale or tasteless or heavy or unclean should be a must if we want to keep our body clean and healthy on the inside, you know what they say, right? You are what you eat. We may not always be able to get food. There is fresh, nutritional, organic, or local, but we should at least strive for that. We can also keep our volatile on the inside using the physical practice of yoga. So assonance, which helps in removing toxins and impurities. Also, we can use breathing techniques or Bryanna, which helps in cleaning our lungs, oxygenating our blood, and purifying our nerves. Also, we cannot forget about our thoughts. Keeping your mind and your thoughts clean and pure. We'll help you do your yoga, practice, your job, or anything else better because you will have more focus and concentration. Another aspect of sound which is also not just keeping ourselves clean, but also our surroundings. This meal, keeping your room, your house, your garden, your yoga space, clean, neat, and organized. Now here you need to ask yourself, what can you do to follow the principles of sound? And from here, just practice, practice, practice, practice. Nano state. 9. Santosha/ Contentment: Hi there and welcome back to the next topic we're going to talk about is some torsion, which is the second of the Nehemiah's, our attitudes toward ourselves. Sons osha in Sanskrit means contentment or happiness. Now how often do you say I'll be happy when when I get a car, when I get a job, when I get a boyfriend. So until you get that, that you so wish for you is just going to walk around unhappy or what if that never comes? Are you going to be unhappy forever? Or when that comes? How long are you going to be happy? How long will it make you happy? How long before you start looking again for the next thing that will only bring you that short lasting, temporary happiness. Satoshi doesn't work like that. Happiness is a state of mind that comes from within. Being happy with who you are and what you have in the present. In this very moment, there is some torsion in the world where every day we are so focused on being more successful and having more possessions. This concept is really difficult in the physical practice of yoga. Just enjoy being in the pose you are in the present. Be grateful for how far you've already come and look forward to how far you still have to go. All according to the principles of sun Porsche. It's not easy, but you can definitely practice it. Practice, practice, practice, number, state. 10. Tapas/ Self-discipline: Hi there and welcome back. The next topic we're going to talk about a Starbucks, which is the third of the Nehemiah's, our attitudes toward ourselves. That was in Sanskrit means self discipline or inner fire or burning effort. Kappa is all that you think, say or do that makes you progress in life and changes or transform X2 for the better, making you more loving, more compassionate, more positive human being is all that you do that makes your body and your mind work better and more efficiently every single day. For example, it's the healthy food that you put in your body. And not just once a week, but every single time you sit down to eat dairy stop as self discipline, it's that constant care for your health, whether through exercising or meditating or printing techniques, is the study of whichever subject that will bring you closer to your own goal. Maybe that is geography, maybe it's a new language, maybe it's marketing, no matter what the subject is. If it's that constant self-discipline, it's all typos in the physical practice of yoga is the practice itself. That should be constant even if that means just ten minutes every day. If your goal is, for example, to do a headstands, then practice the preparation poses every single day and you will slowly get there. If your goal is to be a yogi, then study the Yamasaki FMEA must study the Yoga Sutras. The Upanishads. Top us means that you should always strive for improvement, but it means also that it should be in alignment with the other Jana's NPR MAS. So here you need to ask yourself, what is your passion or your goal? And from here, every single day without excuses, constantly work toward achieving that goal. You have to remember the 2R, the creator of your own destiny. So really practice, practice, practice, Namaste. 11. Svadhyaya/ Self-study: Hi there and welcome back to the next topic we're going to talk about is Swati AIA, which is the fourth of the Nehemiah's, our attitudes toward ourselves. Swaggy AIA in Sanskrit means self-study. This is something that not many people do and not many people will want to even try. Now how do we study ourselves? For example, when he the whole pizza by yourself, How does it make you feel when you only sleep two hours tonight? How does it make you feel when you push yourself too much in your yoga? This, how does it make you feel? As I've mentioned it already, we can start simply by observing ourselves or maybe writing down and then studying our thoughts, our awards, our actions, our habits, and our character. It's like writing, reading, and then analyzing the Book of your own life. If you are a future Yogi, I'm sure you are familiar with that very famous quote that goes, yoga is the journey of the self through the self to the self. This is phi the AIA. By getting to know our true selves, our strengths and our weaknesses, we can start living in the best way possible, using our strengths for good and working on our weaknesses, which will bring us closer to the live that will benefit us in numerous ways. So the next time you think, say or do something, ask yourself, did his benefit me? Will this bring me closer to my true self? If not, keep studying yourself and remember that this is a lifelong practice. Practice, practice, practice, Namaste. 12. Ishvarapranidhana/ Surrender: Hi there and welcome back. The last topic we're going to talk about is Ishiwara up running Diana, which is the fifth and the last of the Nehemiah's, our attitudes toward ourselves. Ishiwara Jana in Sanskrit means surrender. Surrender to a higher power, which ever day it may be to you personally. Could be God, could be, Allah, could be Ishiwara, could be the universe. It's the idea to trust in life, which knows better what is right for us than we do. It's the idea to do our very best in every situation and have faith in that higher power that the results will follow. It's about being completely focused on the present without thinking too much about the future and asking questions like, will this work? Will someone buy my product, for example? And even if it doesn't work, even if no one buys that product, keeping faith, surrendering to both easy and difficult moments in life. That's Ishiwara Kranti Ananta. In the physical practice of yoga, the most simple way to practice this concept is in Chavez or in any yoga pose really, where we are supposed to, you know, just relax, let go, BE still AND surrender. There is a very famous quote from petabit joys that goes, practice and all is coming and also work hard and always coming and surrender and all this coming. But most of all practice, practice, practice, Namaste.