Raja yoga focuses primarily on meditation. Raja means "royal," and the practice can be compared to governing the fluctuations of your mind as a king governs his kingdom. The Yoga Sutras of Patanjali outline eight limbs of yoga, discussed in the Yoga Journal, that form the basis of raja yoga. Those who are introspective and enjoy meditation may be especially drawn to and benefit from raja yoga.
Ethical Standards or Yamas
The first limb, ethical standards or yamas, involves treating others with integrity. There are five yamas: nonviolence, or ahimsa; truthfulness, or satya; nonstealing, or asteya; continence, or brahmacharya; and noncovetousness, or aparigraha. By living ethically and treating others well, you can reduce interpersonal stressors.
Self-Discipline or Niyama
The second limb, self-discipline or niyama, encourages you to exercise discipline and nurture your spirit. There are five niyamas: cleanliness, or saucha; contentment, or samtosa; heat and spiritual austerities, or tapas; study of yourself and the scriptures, or svadhyaya; and surrender to a higher power, or Isvara pranidhana.
Postures or Asanas
The third limb, postures or asanas, makes up the physical practice of yoga. According to yogic philosophy, the body houses the spirit and proper care of the body is important to spiritual growth. Practicing asanas develops your discipline and concentration -- attributes needed for meditation.
Breath Control or Pranayama
The fourth limb, breath control or pranayama, helps you recognize the connection between the breath, mind and emotions. Various breathing exercises can be incorporated into your asana practice. These exercises help you relax your body, quiet your mind and stay in the present moment.
Sensory Withdrawal or Pratyahara
The fifth limb, sensory withdrawal or pratyahara, requires drawing your awareness from the variety of sense stimuli generated by the surrounding environment. Through sensory withdrawal, you learn to let go of outside distractions and direct your attention inward. This practice helps you evaluate yourself more objectively and identify unhealthy habits that you need to let go.
Concentration or Dharana
The sixth limb, concentration or dharana, becomes possible after sensory withdrawal has begun. After letting go of outside distractions, you refocus your mind on a single mental object. For example, you may close your eyes and envision a particular image or silently repeat a sound in your mind. Concentration trains your mind to have laser-like focus and prepares it for meditation.
Meditation or Dhyana
The seventh limb, meditation or dhyana, can be defined as a continuous flow of concentration. Although this may seem the same as the sixth limb, Concentration, there is an important difference. Concentration requires one-pointed attention, while the goal of meditation is to reach a state of keen awareness without focus. Mental clutter is removed so that your mind is calm and clear. Meditation also has physical benefits. A study published in the Indian Journal of Physiology and Pharmacology in 2008 found that raja yoga meditation decreased the risk of coronary artery disease by lowering serum cholesterol and low-density lipoprotein cholesterol in post-menopausal women.
Ecstasy or Samadhi
The eighth limb, ecstasy or samadhi, refers to a state of enlightenment. At this level, you come together with your focal point and transcend the Self. You become aware of the interconnectedness of all living things and experience peace, freedom and fulfillment.
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