have performed an activity in pure karma action.
Raja Yoga
Raja yoga is also known as the royal yoga, or yoga of kings. Raja yoga was designed to bring the body, spirit, and mind into balance so that one can exist in peace and experience well-being. The path of raja yoga works with the body, mind, and spirit so that one would find ease in the practice of meditation. It was this integral form of yoga that drew me into its practice, that invited me onto the path of deeper self-discovery, and it is the path I have been following for many years. It is the practice of raja yoga in combination with the Twelve Steps that has brought me to a more profound level of recovery. It deepened my inner journey of self-acceptance, of right living, and of recovery of body, mind, and spirit. These benefits and my belief in the relapse-prevention value of raja yoga brought me to write this book and is its major focus.
Raja yoga was codified in writing for the first time by an ancient Indian sage, Patanjali, in the form of verses known as sutras. These verses documented the physical, emotional, mental, and spiritual steps that would lead to enlightenment: knowledge of our true selves. This is that part of us that is free from the disturbances of the ego and the confusion of self-centered thinking, speech, and action. Enlightenment comes as we know the innermost self, the divine center, our atman. There are eight limbs on this path that progressively lead to greater and greater degrees of integration. While these steps are sequential, they are not exclusive; one builds upon the other and each is repeated many times, just like those in a twelve-step program.
Sanskrit Terms
The original language of yoga is Sanskrit. The words used to identify the “eight limbs of raja yoga” are most commonly referred to by their Sanskrit names. While these terms are strange sounding, they are pronounced fairly phonetically. They are part of the parlance in many yoga magazines, texts, and some classes. Their use is not to alienate the “uninitiated” but to preserve and honor parts of this ancient tradition. To become familiar with these terms, I offer them to you here. The eight limbs are the yamas (restraints), the niyamas (observances), hatha (the physical yoga practice), pranayama (breath control), pratyahara (withdrawal of the senses to the internal landscape), dharana (concentration), dhyana (meditation), and samadhi (super-conscious state, union with the universe).
The restraints (yamas) are five activities we refrain from performing. The observances (niyamas) are five activities we attempt to incorporate into our daily lives. In summary, the eight limbs are:
| English Equivalent | Sanskrit Term |
| The Don’ts—Restraints | The Yamas |
| The Dos—Observances | The Niyamas |
| Body Control | Hatha/Asana |
| Breath Control | Pranayama |
| Detachment | Pratyahara |
| Concentration | Dharana |
| Meditation | Dhyana |
| Enlightenment—Pure Consciousness | Samadhi |
We practice nonharming, nonlying, nonstealing, nonexcess, and nonattachment of the yamas in our daily life. We also incorporate the niyamas of cleanliness, contentment, discipline, self-study, and surrender. Further along we add attention to our physical health and breath. We learn to clear our minds and concentrate, and also to meditate. The result of these practices is gaining samadhi, a close relationship with our Higher Power, our spiritual awakening, and our “spiritual experience,” and we use “these principles in all our affairs.”
Learning about the guiding principles of raja yoga may feel familiar to those active in a recovery program. Many of these suggestions are similar to those of twelve-step programs. They are also similar to the teachings from other spiritual or religious belief systems, both Eastern and Western. The philosophy of yoga reframes and strengthens the ethics we are incorporating into our lives as part of our recovery. We are seeking union with our Higher Power, with the divine inside and out.
The various types of yoga can support multiple aspects of a program of recovery. Every yoga practice leads to an enlightening process or discipline that enhances and is enhanced by the Twelve Steps. As we practice the principles of a recovery program in our daily lives, so, too, the daily practice of yoga “yokes” us to a path leading to our true selves.
Other Schools of Yoga
There are many traditions and lineages of yoga with unique names. They all embrace one or more practices of the other types of yoga to varying extents in defining and creating their unique teachings. Some of these are yantra, tantra, kriya, and kundalini yogas. Yantra yoga is a Himalayan/Tibetan discipline that employs defined and rigorous breath work which, in combination with rhythmic asana practice and meditation, brings one to a higher state of consciousness. Tantra yoga focuses on the energies and energetic paths in the body. The yoga practices utilize these energy resources to effect spiritual liberation and rebirth. Kriya yoga uses extensive breath practices combined with a study of astrology and other cosmologies to bring about liberation of the self; its adherents maintain that it can provide liberation from one’s addiction. Under the guidance of a certified or realized master, a student of kundalini yoga uses practices from the other types of yoga to increase self-knowledge, intuition, and higher consciousness. There are other lineages and heritages of this centuries-old practice; finding one that fits with your own needs, curiosity, and character is a uniquely personal quest.
EXERCISE
Author’s note regarding hatha yoga: In the practice of any style of yoga, it is strongly suggested that you seek a well-qualified teacher to instruct you. This will benefit you in many ways: your postures will be properly modified for you to achieve maximum benefit, the discipline of a regular practice with proper sequencing will be enhanced, and you will discover a yoga community that will reinforce and inform your journey.
JOINT AND GLAND RELEASES
Joint and gland movement and rotations promote release of trapped energy or tension and increase healthy circulation. Movement of the joints and glands in an intentional way each day brings the body and mind into union. Maintaining flexibility in the joints will rejuvenate the body and support a hatha practice.
MOVEMENT OF THE FEET, LEGS, HANDS, ARMS, NECK, AND HEAD
Take up a supported dandasana, or staff, position (sitting with legs outstretched and arms on the floor in line with hips).
Toe bending (flexing and spreading toes to maximum capacity)—ten times per foot. Ankle bending (pointing and flexing foot)—ten times per foot.
Ankle rotation—ten times per foot in each direction.
Bend one knee and support the leg with hand under the thigh just above the knee.
Pull knee to chest, straighten leg to the air, lower it straight to the ground with the support of the hands and arms, and begin again. Do ten times per side.
Sit in any comfortable, sustainable position with back straight.
Stretch fingers wide and then clench into a fist in a slow, smooth fashion—ten times per hand.
Flex and contract each wrist with intention—ten times each hand.
Make a loose fist and rotate each
