Ahimsa in Yoga: What Practicing Non-Violence Really Means On and Off the Mat

Introduction: More Than Just “Do no Harm”

As humans we experience a rich, textured emotional landscape. At one time we might feel proud of ourselves and also jealous of another, or satisfied with progress and guilty that we haven’t done more. With such complicated human emotions, the idea of non-violence, as outlined in the Yoga Sutras of Patanjali, can feel remote or overly simplistic. Most of us don’t resort to physical violence when we are upset, so it is easy to dismiss this principle. But in yoga, the concept of ahimsa—the first of the five yamas, or ethical principles—offers a concept that is both dynamic and relevant to our complex lives. Ahimsa applies to more than just not acting out in violent ways; it’s a practical tool to help approach life with more compassion, clarity and patience.

This post is Part One of a five-part series exploring the yamas, or restraints, in yoga, which were introduced in last week’s post. The yamas consist of five guidelines that support a spiritual life, which make up the first step on the eight-limbed path of yoga, according to Sri Patanjali. Patanjali was the first seer to articulate yogic thought in a systematic, cohesive way, and we think he lived somewhere between 200 B.C.E. and 200 C.E. Ahimsa is listed as the first rung on the ladder of spiritual growth, so it serves as an important reference point for the four principles that follow. Since the term “yama” translates as “restraint” or “discipline,” we believe that the yamas are meant to curb problematic behaviors that, left unchecked, might interfere with a thoughtful, spiritual life. 

What Is Ahimsa in Yoga?

In Sanskrit, ahimsa translates as non-harming or non-violence. The root word, himsa, means violence or harm; adding the prefix a indicates “the absence of.”

In practice, we think of ahimsa as more than simply the absence of harm. Not causing harm or enacting violence is a good place to start, but ahimsa can be extended to mean cultivating helpful actions or dispositions such as compassion or forgiveness. The idea here is that none of our thoughts or actions is neutral, and it’s not really possible to cultivate the absence of something. Rather, we can cultivate positive qualities like compassion, make intentional choices to reduce suffering, and recognize how our thoughts, words, and actions impact ourselves and others.

How Ahimsa Shows Up in Daily Life

As we’ve established, practicing ahimsa means reflecting deeply on our motives, our inner dialogue and our expectations. Few of us demonstrate violence outwardly, but how might violence or harm show up in our thoughts? How do we speak to ourselves in the quiet of our own minds? How do we treat others when we’re anxious or under stress? Do our personal choices (consumption habits, media, environmental footprint, spending priorities or volunteer time) reflect our deepest values? Ahimsa doesn’t tell us how to live, exactly, but it asks us to investigate whether or not the outward life reflects our internal values.

As an example, let’s say I tell my partner I love him every evening and every time we say goodbye on a phone call. Simultaneously, I find myself stressed out every morning, rushing around so I can get out the door on time. My tone may be curt and my body language may be saying, “you are in my way,” which clearly does not reflect my pronouncements of love. In truth, I have not organized my morning routine to be the kind, patient person I aspire to be. Ahimsa here might mean pausing, reflecting upon my morning choices, and getting up early enough to be kind. And even though being hurried and irritable might not cause  significant harm in the moment, it could certainly cause him to pull away over time. In short, we can’t say those actions are neutral just because they are not outwardly violent. In this way, practicing ahimsa means taking responsibility for ourselves, and making an attempt to align our actions with our internal values. 

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Thought, Word, Action: Layers of Ahimsa

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To elucidate the concept of ahimsa, let’s consider it in three dimensions of daily life:

1. Thought

Integrating the concept of ahimsa into our lives means becoming more aware of our thoughts. The mind is busy narrating, analyzing and strategizing all the time, and ahimsa requires that we slow down and observe. Doing so helps us become aware of judgmental thoughts toward ourselves (I’m so stupid, I always forget things), cynicism (attributing malicious intent to others) and other harsh mental narratives (no matter what I do, it’s never good enough). By noticing these patterns before, during or even after they arise, we are empowered to throw a wrench in the proverbial gears and generate something more positive.

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2. Speech

When we slow down and observe ourselves in conversation, we probably see that much of our talking is reactive. In other words, we reply to the other person without really thinking about it, or maybe even hearing what they’re saying. Ahimsa encourages cultivating a space of compassion, patience and kindness, of giving ourselves and the other a space to listen and really hear what is being said. Creating an environment of kindness might mean expressing true empathy without rehearsing our response or launching into our own experience. It might mean reflecting something positive back to a friend when we hear them being hard on themselves. Ahimsa doesn’t mean we shouldn’t speak honestly or express boundaries when necessary. But as we grow in the practice of ahimsa, we can do so without cruelty and aggression.

3. Action

Ahimsa influences our actions . . . the ways we interact with ourselves, our environment and other people. In the example above, where I’m stressed out and irritable in the morning, practicing ahimsa actually requires me to change something that I am doing; I need to get up earlier, try to accomplish less in the morning or interact with my partner in a more loving way. Yes, my thinking and words need to change, but it is only through observable behavior that ahimsa will be actualized.

Cultivating ahimsa through our actions is an intimate practice, and as such it will differ from person to person. One individual may interpret ahimsa to mean vegetarianism, and another may find that meditation reflects their deeper commitment to being kind. Ahimsa could manifest as researching the labor practices behind a major purchase, or volunteering at a food pantry for folks who’ve fallen on hard times. It could even mean committing to taking a few deep breaths before responding to an upsetting text or email. The specific action matters less than the practice of self-reflection that preceded it.

On the Mat: Practicing Ahimsa Through Movement

If we consider ahimsa in the context of a physical asana practice (as opposed to meditation or philosophy study), there are many ways that honoring the principle of non-harm could show up on the yoga mat. Upon investigation, it is easy to see how many of our actions create harm rather than help. For example, comparing ourselves to others is himsa, while acknowledging our own efforts is ahimsa. Pushing our bodies beyond their natural limit is himsa, and backing off when we get the signal is ahimsa. In the same vein, approaching yoga practice with an agenda about our bodies, our abilities or our perceived limitations robs us of the ability to be present and accept ourselves as we are. It is only when we can accept ourselves that we can see where we might need to grow.

In sum, listening to your body—and trusting it—is an act of non-harming. Every time you pause instead of push, you strengthen your relationship with ahimsa.

Ahimsa as a Tool for Conscious Living

None of the principles outlined in Patanjali’s Yoga Sutras should be thought of as rigid rules, but rather as guidelines for grappling with the complex challenges of life. Ultimately, it is up to us to develop a relationship with the yamas for ourselves, not based on what someone else is doing or what we think we should be doing. If you’d like to practice ahimsa as a gentle reminder to help elevate your efforts, you might ask yourself the following:

What is the choice that will cause the least harm to myself or others in this situation?

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Where could I be a little gentler, with myself or someone else?

Reflection: A Practice You Can Try

To incorporate ahimsa as a more regular part of your spiritual practice, set aside a few quiet moments and reflect or journal on the following:

Where in my life do I practice harshness—toward myself, others, or the world?

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What would shift if I approached that area with just 10% more softness?

And remember, even one act of intentional gentleness has ripple effects.

Coming Next: Satya (Truthfulness)

Practicing ahimsa creates a foundation of reflection and self-trust, and sets the tone for the principles that follow. In our next installment in the series, we’ll consider the concept of satya, or truthfulness, and the delicate relationship between honesty and non-harm. 

Stay tuned for our next post in this series on the yamas of yoga. If you’d like to learn more about the author, Angie (Lakshmi) Norwood, or the practice of Shadow Yoga in Bend, Oregon, visit our website.