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In the Yoga Sutra, the yogic sage Patanjali outlined one of the most significant systems of yoga: the eight limbs of yoga. These are a set of spiritual and philosophical principles for leading a meaningful life. But what often gets overlooked is a second system that Patanjali mentioned in the Yoga Sutra, called Kriya yoga.
Kriya yoga is an ancient set of rules and practices originating in India that have been passed down for generations by teachers to their students. It is a spiritual and meditative practice that aims to raise a person’s level of consciousness and lead them to self-realization. It consists of three exercises:
- Tapas (TAH-pahs), or self-discipline
- Svadhyaya (SVAHD-yah-yah), or self-study
- Ishvara pranidhana (ISH-var-ah PRA-nah-dah-nah), or devotion to a higher power
These are also found in the niyamas, which are core yogic values and observances related to how we interact with ourselves and others.
How Do You Practice Kriya Yoga?
Below, we explore some interpretations of tapas, svadhyaya, and ishvara pranidhana. Although each has a distinct meaning, in Kriya yoga, they are intrinsically connected. Each principle is a particular expression of an eternally indivisible whole. They are not hierarchical; rather, each action contains the other two: Self-discipline, for example, not only prepares us for self-study but is also a means for self-study.
1. Tapas
Typically translated as “discipline,” tapas literally means “heat.” Tapas is believed to be a kind of self-purification in which you work through imbalances and blockages your body has accumulated over the years. This liberates prana, which is your life force, and clears and calms your mind. It’s considered a necessary prelude to svadhyaya.
On a physical level, you can generate heat by practicing physical yoga postures (asana) and breathwork (pranayama). Sun Salutations are an example of physically “heating” yourself, as is the traditional breathing practice of Skull Shining Breath (Kapalabhati).
Of course, the true heat of transformation is stoked not only by your effort but by self-awareness—by doing but also by being. A student of Kriya yoga is expected to continue practicing tapas in all aspects of their life. Asana and pranayama serve as templates for bringing intentional presence and energy to your everyday movement and breath, and ultimately empower everyday existence.
2. Svadhyaya
Svadhyaya, or “self study,” literally means “to recite, repeat, or rehearse to oneself.” Svadhyaya thus has two aspects. The first is the recitation of mantras. According to Vyasa, a fifth-century commentator on the Yoga Sutra, svadhyaya involves the “repetition of a sacred Mantra, the sacred syllable Om, or study of scriptures relating to Moksha, or freedom from bondage.”
Patanjali placed particular emphasis on the mantra Om, which is the symbol of the higher self or Lord. By reciting this sound, a student can “tune in to” its source and, as Vyasa says, reveal the supreme soul. Try this at the start of your next pranayama or meditation session: Inhale. Then, as you exhale, whisper a long, slow Om. Repeat for 10 to 15 breaths, feeling the sound reverberate in your head and spread through your body.
The second aspect of svadhyaya is the study of sacred scriptures. Patanjali may have been referring to his own compilation of verses in the Yoga Sutra, but perhaps also books such as The Bhagavad Gita or The Vedas, which are the oldest texts in Hinduism. The goal here wasn’t to pile up intellectual lumber, but to use the material as a mirror for intense self-study. Nowadays we have access to many books and schools of thought, both Eastern and Western, ancient and modern, so our possibilities for this second aspect of svadhyaya are endless.
3. Ishvara Pranidhana
Ishvara pranidhana is “devotion,” or “surrender to a higher power.” It means trusting in the divine (whether you call this Universe, God, or another term that resonates with you). Shiva Rea, a yoga teacher who developed Prana vinyasa yoga, describes Ishvara pranidhana as a “big picture” yoga practice. “It initiates a sacred shift of perspective that helps us to remember, align with, and receive the grace of being alive,” Rea said.
You might surrender during your yoga practice when you let your muscles relax into a physical posture. In meditation, you surrender yourself to the present moment as you observe your thoughts and focus on your breathing.
You can engage in ishvara pranidhana outside of your yoga practice. When you are mindful, for example, that is a version of surrender. Maybe you pay attention to the sound of birds chirping or the feeling of sun on your skin. When you practice self-love or love for others, you are also surrendering to a power greater than yourself.
This article has been updated. Originally published April 22, 2021.