The Eight Limbs of Yoga: A Modern Guide for Women in Their 30s

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Learn the truth about Yoga

Yoga — it’s just about the poses, right?
That’s what I thought before I really began to explore the depth of this ancient practice. Like so many of us, I started yoga thinking it was about flexibility, strength, and balance. But when I completed my yoga teacher training and discovered the Eight Limbs of Yoga, I realised how much more there is to learn.

Yoga is not just what happens on the mat. It’s a complete guide to living a meaningful, balanced, and compassionate life. And even though these teachings are thousands of years old, they still feel incredibly relevant today — especially for women navigating the beautiful chaos of their 30s.

In this post, I’ll walk you through each of the eight limbs, giving you a simple, modern interpretation that you can apply in your everyday life.

Yama: Virtues and Ethical Living

Yamas are often described as moral or ethical guidelines — things like non-violence, honesty, and not stealing. On the surface, they may sound obvious, but when I studied them, I realised they also apply to our thoughts.

It’s not just about being kind in your words or actions; it’s also about being kinder to yourself in your inner dialogue. Negative, judgmental thoughts weigh us down, even if we never say them out loud. By practicing mindfulness and compassion in our thoughts, we create more lightness in our minds and hearts.

✨ Try this: When judgmental thoughts arise, pause and replace them with understanding or curiosity.

Niyama: Self-Discipline and Reflection

Niyamas are about self-care, reflection, and personal growth. A few that stand out to me are:

Contentment: Practicing gratitude for what you already have, even in difficult times.
Self-study: Reflecting on your thoughts and patterns to understand yourself on a deeper level.
Self-discipline: Committing to growth, even when it means stepping outside your comfort zone.

✨ Try this: Start a simple journaling practice. Write down one thing you’re grateful for, one challenge you faced, and one lesson you learned each day.

Asana: The Physical Practice

This is the part of yoga most of us are familiar with — the postures. But did you know that originally, asana simply meant “pose” or “seat”? The purpose was to prepare the body for meditation and stillness.

Today, asana can be both a workout and a way to quiet the mind. The next time you step on the mat, focus not just on your body, but also on the calm and clarity your practice brings to your mind.

Excited to try some meaningful Yoga practice- check out my YouTube channel here:

https://youtube.com/@yogawithlivsarahberry

Pranayama: Breath Control

Our breath is one of the most powerful tools we have for calming the mind. Pranayama teaches us to control the breath in different ways, helping us shift from stress to stillness. This is a great simple tool to have in your back pocket. You can literally do this anywhere, you don’t need a mat, props or longer than a few minutes to get results.

✨ Try this: Next time you feel overwhelmed, try inhaling for four counts, holding for four, exhaling for four, and pausing for four (known as box breathing).

Pratyahara: Sensory Withdrawal

This limb is about limiting distractions so you can turn inward. In our modern world, that often means putting the phone away, turning off notifications, or stepping outside into nature.

✨ Try this: Set aside 15 minutes a day with no screens, just silence or gentle background sounds, and see how it shifts your focus.

Dharana: Concentration

Once distractions are reduced, the next step is learning to focus. Dharana is about training the mind to stay present. Whether it’s focusing on your breath, a candle flame, or a mantra, concentration is the foundation of meditation. Learning single pointed focus is a valuable skill when your mind spirals especially if you struggle with anxiety and “what if” thoughts or scenarios.

Dhyana: Meditation

Meditation doesn’t mean emptying your mind — it’s about observing your thoughts without judgment. Over time, this practice helps you feel more grounded, present, and at peace.

✨ Try this: Begin with just two minutes a day. Focus on your breath, and when thoughts arise, let them drift by like clouds in the sky.

Samadhi: Bliss and Connection

The final limb, Samadhi, is often described as ultimate peace or cosmic consciousness. For most of us, this isn’t a daily goal, but we can taste moments of it in nature, in stillness, or in deep gratitude.

For me, it’s standing on a quiet beach, listening to the waves, feeling completely present.

Bringing It All Together

The eight limbs of yoga aren’t rules or restrictions — they’re invitations to live more mindfully, kindly, and authentically. You don’t need to master them all at once. Instead, try weaving small practices into your daily life: a pause before reacting, a moment of gratitude, a few minutes of mindful breathing.

Yoga is about more than the mat. It’s about creating a life of softness, strength, and self-trust — especially as we navigate the big shifts of our 30s.

✨ Your challenge: Choose one of these limbs this week and practice it in your own way. Notice how it changes the way you feel.

Yoga has been my anchor through the messy and magical twists of life. Whether you’re just beginning or deepening your practice, know that you don’t have to do it perfectly — you just have to start.

And if you’d like more inspiration and support on your yoga and wellbeing journey, make sure you’re subscribed to my podcast, The 30 Something Shift.

Liv Sarah Berry