Beyond the Mat: Applying Yoga Principles to Leadership

Blog post by Amber Myers, RYT 200, SHRM-CP

Blog edited by Courtney Keim

April 2025

“Leadership is not about titles, positions, or flowcharts. It is about one life influencing another.” – John C. Maxwell

The first time I stepped onto a yoga mat, I had no idea it would become my reset button. Back in 2014, I was dabbling—sometimes practicing consistently, other times letting weeks slip by. But no matter how long I strayed, I always returned to yoga. Over time, I realized it was the one thing that always helped me feel like myself again. Whenever I feel tense, stressed, or just blegh, I know I’ve probably been neglecting my practice for too long.

Fast-forward to 2021, and I earned my Registered Yoga Teacher (RYT 200) certification. My goal wasn’t necessarily to teach; I wanted to deepen my physical practice. But by the time I completed the training, I walked away with more than a better understanding of the asanas (physical postures). I also gained a new perspective on yoga as a way of navigating life, especially its ethical foundations.

As part of my training, I was required to read The Yamas & Niyamas: Exploring Yoga’s Ethical Practice by Deborah Adele (2009), and I immediately connected with it. The principles weren’t just philosophical; they were practical. They gave me a way to think about life beyond what was right in front of me, acting as a set of guiding ethics that I could return to when making decisions, setting boundaries, or even just understanding my patterns. Like the physical yoga practice, these principles also became my calibration system.

As I absorbed these principles, I started to see how they extended beyond my physical yoga practice. They weren’t just relevant on the mat—they applied to how I moved through the world, including my professional life. Alongside my yoga journey, I also grew in my Human Resources (HR) career through the years, working my way up to becoming an HR manager. Through these years, I’ve worked with and experienced firsthand all kinds of leaders, some great and some… well, not-so-great (sorry). I’ve also stepped into leadership roles where I influenced a project or team in some form or fashion. And through all of it, I’ve learned that leadership isn’t about a title; it’s about impact.

The more I sat with the Yamas and Niyamas, the more I realized:

• The Yamas (external ethics) shape how we interact with others, essentially, how we lead.
• The Niyamas (internal ethics) shape how we interact with ourselves, our mindset, discipline, and personal growth.

When we apply these principles to leadership, we lead with intention and cultivate stronger, healthier team cultures.

The Connection Between Yoga and Leadership

When most people think of yoga, they picture the physical poses—the stretches, the balance, the movement. But that’s only a fraction of what yoga really is. Yoga is made up of eight limbs, and the Yamas and Niyamas are the first two limbs of that system. At its core, yoga is about the connection between the mind and body. The Yamas and Niyamas help bridge that gap by providing a guide to how we move through the world, both internally and externally.

Leadership works the same way. Focusing only on external factors you can’t change, such as policy changes, market fluctuations, and deadlines, can make leaders more reactive than intentional. Leaders with an internal locus of control tend to take initiative, implement strategic decisions, and adopt a task-oriented leadership style (Dumitriu et al., 2014), reinforcing the idea that those who perceive control over their circumstances are more likely to take ownership of their decisions and behaviors. This mindset is essential in leadership, where self-awareness and accountability shape how we guide others.

Just like yoga isn’t just about movement, leadership isn’t just about hitting certain goals; it’s about how you show up and lead from within.

Why Leadership Needs Ethical Grounding Being a leader in an organization can be difficult, as leaders must navigate ethical decision making around everything from performance management to communication strategies to maintaining organizational culture. Some of the biggest leadership challenges I’ve seen include:

• Burnout – Leaders are stretched thin between managing their teams and their own workloads.
• Ineffective communication – When expectations aren’t clear, it causes confusion and disengagement within the team.
• Lack of engagement – A leader sets the tone for the team. When they’re disengaged, the team notices, and it impacts morale.

The Yamas and Niyamas won’t make these challenges disappear overnight, but they can shift how leaders approach them. Instead of focusing on what’s outside of their control, leaders can focus on what is within their control: their actions, communication, and the environment they create. This self-reflection may prompt leaders to explore answers to a number of insightful questions, including:

• What actions can I take to make a difference?
• What conversations can I have that will shift things in a positive direction?
• How can I show up in a way that helps my team thrive?

Leaders who are honest, caring, and principled, while making balanced decisions, positively influence their employees’ perception of leadership effectiveness and their willingness to go the extra mile (Brown & Treviño, 2006). This aligns with the Yamas and Niyamas, which encourage leaders to cultivate ethical awareness and lead with integrity. When people see their leaders making an effort, not just for themselves but also for their teams, it builds trust, engagement, and a sense of fulfillment.

This is where yoga and leadership intersect. Both require awareness, intention, and a strong foundation to be truly effective.

The Yamas: How External Discipline Shapes Leadership

Adele (2009) defines the Yamas as how we engage with the world and those around us. In leadership, these principles guide how we interact with our teams, set expectations, and build culture.

Below, I break down each principle with a practical leadership application.

Yamas	Modern Leadership Interpretation	Leadership Application	Example
Ahimsa (Non-Violence)	Leading with Compassion	Leaders set the culture. If they often respond critically, teams will operate from a place of unease.	Instead of immediately assuming a team member isn’t performing well, ask: What’s happening? What support do they need?
Satya (Truthfulness)	Honest and Transparent Leadership	Transparency builds trust. Leaders who communicate clearly, especially in difficult situations, create stronger teams.	Instead of hiding upcoming changes, be upfront. Share what you can, even if you don’t have all the answers.
Asteya (Non-Stealing)	Giving Credit Where It’s Due	Leaders should recognize contributions and create opportunities for others.	If a junior employee contributes to a project, acknowledge their role publicly instead of taking credit.
Brahmacharya (Moderation)	Avoiding Burnout and Prioritizing Energy Wisely	If a leader is always overworked, their team will feel pressured to do the same.	Avoid sending emails after hours unless urgent, or reiterate to your team that there is no expectation for them to mirror your working hours. Model balance so the team feels empowered to do the same.
Aparigraha (Non-Possessiveness)	Letting Go of Control and Embracing Flexibility	Holding onto rigid expectations can create unnecessary stress.	If a project isn’t going as planned, step back and ask: What’s working? What needs to change?

The Niyamas: How Internal Discipline Shapes Leadership

The Niyamas guide how we lead ourselves, focusing on self-discipline, personal growth, and mindset. Below, I break down each principle with a practical leadership application.

Niyamas	Modern Leadership Interpretation	Leadership Application	Example
Shaucha (Cleanliness)	Clear, Organized Leadership	When leaders are disorganized or unclear, it creates confusion.	Setting clear meeting agendas and providing direct, actionable feedback.
Santosha (Contentment)	Leading with Gratitude and Perspective	Leaders who acknowledge wins and cultivate gratitude create positive team environments.	Recognizing small wins helps build resilience during challenges.
Tapas (Self-Discipline)	Leading by Example	Leaders who hold themselves accountable set their teams’ standards.	If leaders expect follow-through, they should demonstrate it themselves.
Svadhyaya (Self-Study)	Reflection and Continuous Learning	Good leaders are open to continuous learning and are willing to self-reflect and grow.	Seeking feedback from direct reports and using it to improve their leadership style.
Ishvara Pranidhana (Surrender)	Leading with Purpose and Humility	Purpose-driven leaders create mission-aligned teams.	Leaders who focus on shared goals rather than micromanagement create more engaged teams.

Bridging The Gap Between Yoga and Leadership

Leadership, like yoga, is a practice. People often say, “I can’t do yoga because I’m not flexible.” But flexibility isn’t the goal; consistency is. Yoga is about showing up, practicing, and growing.

The same goes for leadership. You don’t need to have it all figured out. You need to be intentional about how you show up and be willing to grow in your leadership skills.

Final Thoughts

Reflecting on my journey, I see that the Yamas and Niyamas have not only transformed my yoga practice but also enhanced my leadership effectiveness. By applying these principles, I’ve learned to lead with more compassion, clarity, and purpose—qualities that have helped me build stronger relationships and more resilient teams.

Your Call to Action

Which of these principles resonates with you the most? How can you apply it in your leadership today?

Start small—maybe it’s leading with more clarity (Shaucha), practicing gratitude (Santosha), or embracing flexibility (Aparigraha). Much like yoga, leadership isn’t about perfection; it’s an ongoing practice of self-awareness, growth, and showing up intentionally every day.