How to Implement the Yama and Niyama in Everyday Life
From Stagnation to Action: A Yogic Approach
Sometimes, I find myself going down the rabbit hole of procrastination: everything feels too much, postponing tasks, not enough time, feeling too tired to do something, etc. Does that sound familiar?
Procrastination is not laziness. Deep down, it is a mindset. The mindset of not enough. When we procrastinate, we feel that something else needs to happen before we can take action; for example, we need more time, money, different circumstances, or energy.
But what if the answer isn’t waiting for more? What if it’s shifting how we see what we already have?
Yoga offers ways to shift away from this mindset—the scarcity trap—making us feel like we never have enough time, energy, or resources, leading to lack, fear, and procrastination.
Yoga helps us shift into a mindset of abundance, flow, and purpose. And it all starts with the Yama and Niyama—the foundational principles of yoga that guide how we interact with the world and ourselves. Let’s explore how to apply them to everyday life and move from stagnation to momentum.
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What Are the Yama and Niyama?
The Yama and Niyama are practical tools for mindful living. They are not beyond our reach but within our grasp, empowering us to live a more conscious and purposeful life.
While the Yoga Sutras are often seen as the primary text on yoga, they are just one part of a rich and evolving tradition. Many schools of yoga throughout history had their own versions of the Yama and Niyama, sometimes with longer lists. However, in our modern practice, these five Yama and five Niyama remain powerful tools for self-awareness and transformation.
Let’s return to the Yama and Niyama and how we can use them daily.
The Yama (ethical guidelines) help us navigate our relationships—with others and the world around us. They are nonharming, truthfulness, nonstealing, energy management, and nongreed.
The Niyama (personal disciplines) support our inner growth and self-awareness, like cleanliness, contentment, right effort, self-study, and dedication to a higher principle.
Instead of being rigid rules, they offer gentle invitations to shift our mindset, embrace the present moment, and take meaningful action.
Integrating the Yama into Daily Life
1. Ahimsa (nonharming): Let Go of Self-Judgment
One of the most common ways we harm ourselves is through negative self-talk. The belief that we’re not doing enough, falling behind, or needing to be perfect before we begin—this mental chatter fuels procrastination.
Practising Ahimsa starts with self-kindness. Instead of berating yourself for not being productive, try offering yourself compassion:
👉 “I am doing my best with the energy I have today.”
Every small step is progress; sometimes, the most productive thing we can do is release the pressure we place on ourselves.
2. Satya (Truthfulness): Challenge the Stories You Tell Yourself
Satya is about honesty—with others, but with ourselves. How often do we say, “I don’t have enough time” when we’re avoiding discomfort?
Instead of getting caught in the story of not having enough, try reframing:
❌ “I don’t have enough time.”
✅“I have all the time I need to take the first step.”
The truth is that waiting for the perfect moment only deepens the cycle of stagnation. Yoga teaches us that the present moment is enough and that we already have everything we need to begin.
3. Asteya (Nonstealing): Honor Your Time and Energy
Asteya is often interpreted as not taking what isn’t yours. Still, it also extends to how we use our resources—our time, energy, and attention.
Think about how often procrastination “steals” your time. Hours spent worrying about a task could have been spent actually doing it. Instead of waiting for motivation, start with just five minutes. Set a timer, begin the task, and see how quickly the action creates momentum.
4. Brahmacharya (Energy Management): Balance Effort with Rest
Sometimes, we procrastinate because we are burned out. We push ourselves too hard, then collapse into avoidance. Brahmacharya reminds us to find balance—to move with intention rather than extremes.
If you’re feeling stuck, consider shifting your approach. Instead of forcing productivity, try movement. Step onto your mat, stretch, take a walk, or engage in mindful movement to reset your energy. Flow over force.
5. Aparigraha (Nonattachment): Release the Need for Perfection
How often do we delay acting because we feel we’re not ready? We wait for the right conditions, energy, and mindset. But Aparigraha teaches us to let go of attachment—to perfection, to outcomes, to fear of failure.
Instead of “I don’t know where to start,” try:
👉“I trust that the first step will lead to the next.”
Releasing control allows us to move forward easily rather than getting stuck in overthinking.
Bringing the Niyama Into Your Daily Routine
1. Saucha (Cleanliness): Clear the Clutter—Physically and Mentally
A cluttered space leads to a cluttered mind.
The practice of saucha can be simply tidying your workspace, making your bed, or choosing nourishing foods. When your environment is clear, your minds feel clearer, too.
2. Santosha (Contentment): From Lack to Abundance
Procrastination often comes from feeling something is missing. But Santasha teaches us to appreciate what is already here. Imagine what your life would feel like if you could be fully content,
Next time you find yourself stuck in a scarcity loop, stop and list three things you are grateful for in this moment. Shifting your focus from what’s missing to what you already have changes everything.
3. Tapas (Right Effort): Take the First Step, Even When You Don’t Feel Like It.
Tapas is the inner fire that fuels action. However, discipline in yoga isn’t about force but a commitment to growth.
If you’re feeling stuck, set a small, doable goal. Five minutes of writing. One yoga pose. Three deep breaths. Action creates energy. Once you begin, momentum follows.
4. Svadhyaya (Self-study): Notice Your Patterns
Are there tasks you always avoid? What are the times of day when procrastination keeps showing up? Svadhyaya invites us to observe without judgment.
Try journaling for a week:
When do I feel most energised?
What fears come up when I delay action?
What helps me move forward?
Self-awareness is the first step to breaking patterns.
5. Ishvarapranidhana (Surrender): Trust the Process
Sometimes, we resist action because we fear failure. Ishvarapranidhana reminds us to surrender—to trust that we don’t need to control everything.
Not every step will be perfect, but every step matters. Take a breath. Begin where you are. Trust that movement will lead you forward.
Final Thoughts
The truth is that action doesn’t require perfection—only presence. Yoga reminds us that every breath, every pose, every small step counts.
Consider this your gentle nudge if you’ve gone down the rabbit hole (like I have). Take a deep breath. Release the weight of “not enough.” Trust that the smallest action will create the momentum you seek.
And if you’re looking for a way to reconnect with movement, flow, and ease, consider stepping onto your mat. Whether in your home practice or guided class, mindful movement can be a powerful way to shift from stagnation to flow.
Which Yama or Niyama resonates with you today? What small step will you take to apply it? Let’s continue the conversation in the comments.
Resources
Yoga Sutras of Patanjali, Swami Satchidananda
A lovely email from the Yoga Pantry inspired me to take a different look at the Yama and Niyama.
I’d love to hear from you: Which Yama or Niyama resonates with you today? What small step will you take to apply it? Let’s continue the conversation in the comments, or share your thoughts with me on social media!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even a good old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know healthy eating habits help you to practise saucha (cleanliness)?😉
