Yamas and Niyamas: The 10 Ethical Guidelines of Yoga, Explained

The yamas and niyamas are the ten ethical guidelines of yoga. The five yamas describe how we treat others and the world: non-harming, truthfulness, non-stealing, moderation and non-grasping. The five niyamas describe how we treat ourselves: cleanliness, contentment, discipline, self-study and surrender.

They come from the Yoga Sutras of Patanjali, compiled around 1,700 to 2,000 years ago, where they form the first two of the eight limbs of yoga. Patanjali placed them before postures, breathing and meditation for a reason: a steady practice grows more easily from a steady life.

The yamas and niyamas at a glance

Patanjali lists the yamas in sutra 2.30 and the niyamas in sutra 2.32. In sutra 2.31 he calls the yamas a mahavratam, a "great vow", that applies to everyone regardless of birth, place, time or circumstance.

The five yamas: how we relate to others

1. Ahimsa: non-harming

Ahimsa means not causing harm in action, word or thought. It is the foundation for every other guideline: if being truthful or disciplined would cause needless harm, ahimsa comes first. Patanjali says that when a person is established in non-harming, others give up hostility in their presence (2.35).

• On the mat: move within a range that feels like a stretch, never a strain. Choose the kinder variation when your body asks for it.
• Off the mat: notice the tone of your inner voice. Speaking to yourself harshly is a form of harm too.

2. Satya: truthfulness

Satya is honesty in what we say and how we live. The traditional teaching pairs it with ahimsa: speak what is true, and speak it kindly. When truthfulness is established, the sutra says, one's words and actions bear fruit (2.36).

• On the mat: be honest about how you feel today, rather than how you felt last week or how the person next to you looks.
• Off the mat: keep small promises, including the ones you make to yourself.

3. Asteya: non-stealing

Asteya means not taking what is not freely given. That includes objects, but also other people's time, credit and attention. Patanjali says that for someone established in non-stealing, all treasures come (2.37), a reminder that a sense of lack often drives the urge to take.

• On the mat: arrive on time and give the practice your full attention.
• Off the mat: give credit for others' ideas and respect other people's time.

4. Brahmacharya: moderation and wise use of energy

Brahmacharya literally means "walking with Brahman" (the absolute). In its traditional, monastic sense it means celibacy. Most modern teachers, especially for householders, interpret it as moderation: using energy wisely rather than scattering it through excess. The sutra says it brings vigour (virya) (2.38).

• On the mat: practise at an effort level you could sustain for a lifetime, not just for one class.
• Off the mat: notice where your energy leaks, whether into endless scrolling, overwork or overeating, and set gentle limits.

5. Aparigraha: non-grasping

Aparigraha means not hoarding, not clinging and not taking more than you need. It applies to possessions, but also to outcomes, opinions and identities. Patanjali links it with insight into the "how and why" of one's life (2.39).

• On the mat: let go of the idea of a "finished" pose. The practice is the process.
• Off the mat: clear one drawer, or give away something you no longer use. Notice how it feels.

The five niyamas: how we relate to ourselves

6. Shaucha: cleanliness

Shaucha means cleanliness of body, surroundings and mind. Physical cleanliness is the obvious part, but the sutras go further: shaucha supports clarity, cheerfulness, one-pointed attention and mastery of the senses (2.40–2.41).

• On the mat: practise in a tidy, uncluttered space and keep your mat clean.
• Off the mat: notice what you feed the mind, from the news you read to the conversations you join.

7. Santosha: contentment

Santosha is contentment with what is, without needing everything to be different before you can feel at ease. It is not complacency; you can still work for change. Patanjali calls the happiness that comes from contentment unsurpassed (2.42).

• On the mat: enjoy the pose you can do today instead of chasing the one you cannot.
• Off the mat: at the end of the day, name three things that were enough.

8. Tapas: discipline

Tapas comes from the root tap, "to heat". It is the steady effort and willingness to stay with something difficult that burns away habits and impurities. The sutra says tapas brings perfection of the body and senses (2.43). Balanced with ahimsa, tapas is commitment, not punishment.

• On the mat: show up for a short practice on the days you do not feel like it. Five minutes counts.
• Off the mat: choose one habit you want to build and keep it for thirty days.

9. Svadhyaya: self-study

Svadhyaya means the study of oneself and, traditionally, of sacred texts and the repetition of mantra. It is the practice of watching your own patterns with curiosity rather than judgement. Patanjali says it brings communion with one's chosen ideal (2.44).

• On the mat: notice which poses you always avoid, and ask why.
• Off the mat: keep a short journal, or read a few lines of the Yoga Sutras or the Bhagavad Gita each week.

10. Ishvara pranidhana: surrender

Ishvara pranidhana means devotion or surrender to Ishvara, a higher consciousness. For some practitioners this is God; for others it is life itself, or simply letting go of the need to control every outcome. Patanjali names it as a direct path to samadhi, complete absorption (2.45).

• On the mat: in Savasana, let the floor hold you completely.
• Off the mat: do your part well, then release your grip on how things turn out.

Yamas and niyamas on and off the mat

You do not need to master all ten at once. A practical way to begin is to choose one guideline a week for ten weeks:

1. Read the short description above on Monday.
2. Choose one small, concrete action for the week, such as "no harsh self-talk in practice" for ahimsa.
3. Notice moments during the day when the guideline is tested. Do not judge yourself; just notice.
4. Reflect for five minutes at the end of the week, in writing or in mindfulness meditation.

After ten weeks, start again. Most practitioners find that the guidelines look different the second time around, because they have changed.

Journal prompts for each guideline

• Ahimsa: Where am I harsh with myself, and what would kindness look like there?
• Satya: Is there something true I have been avoiding saying?
• Asteya: Whose time or energy am I taking without noticing?
• Brahmacharya: Where am I spending energy that I would like to keep?
• Aparigraha: What am I holding on to that I could release?
• Shaucha: What would make my space or my mind feel clearer?
• Santosha: What is already enough today?
• Tapas: What small difficult thing am I willing to keep doing?
• Svadhyaya: What pattern have I noticed in myself this week?
• Ishvara pranidhana: What can I stop trying to control?

Ten yamas and ten niyamas in other texts

Patanjali lists five of each, and that is the list most yoga teachers use. Some later texts, such as the Shandilya Upanishad and the Varaha Upanishad, list ten yamas and ten niyamas. Their yamas add qualities such as compassion (daya), straightforwardness (arjava), forgiveness (kshama), fortitude (dhriti) and a moderate diet (mitahara). The core idea is the same: inner steadiness grows from how we live.

Questions

What is the difference between the yamas and the niyamas?

The yamas are restraints that guide how we treat other people and the world around us. The niyamas are observances that guide how we treat ourselves: our body, mind and inner life. Together they form the ethical foundation of yoga.

How many yamas and niyamas are there?

In Patanjali's Yoga Sutras there are five yamas and five niyamas, ten in total. Some later texts list ten of each.

Do I have to be religious to practise the yamas and niyamas?

No. The guidelines are practical ethics that people of any faith, or none, can apply. Ishvara pranidhana can be understood as devotion to God, or more broadly as trust and letting go.

Does brahmacharya mean celibacy?

Traditionally, for monks and renunciates, yes. For people living family and working lives, most teachers interpret brahmacharya as moderation and the wise use of energy, including in relationships.

Which yama or niyama should I start with?

Start with ahimsa, non-harming. Patanjali lists it first, and it shapes how you practise all the others, including how gently you treat yourself while learning them.

Are the yamas and niyamas the same as the eight limbs?

They are the first two of the eight limbs of yoga. The other six are asana (posture), pranayama (breath), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation) and samadhi (absorption).

Updated 3 November 2026 by the YogiSoul editorial team. Read our editorial policy and wellness policy.