Pratyahara is a little understood and often overlooked practice within the eight limbs of Ashtanga Yoga.
Many practitioners have limited knowledge of Pratyahara; It is actually one of the most powerful and beneficial limbs of Ashtanga Yoga, and when properly understood and applied can unlock immense benefits to the practitioner.
In this guide, we will explore the depths of Pratyahara and unlock the potential of this ancient practice, so that the reader can benefit from a greater understanding of the discipline.
What Is Pratyahara and What Are Its Origins?
Pratyahara is a Sanskrit word composed of two terms: “prati” which means against, and “ahara” which means to draw in. The literal translation of Pratyahara is “to draw in the senses”, and is often referred to as “sense withdrawal”.
This is the fifth limb of Patanjali’s Ashtanga yoga, and it may be seen as an intermediate step between mastering the four preceding limbs—which focus on moral and ethical living, physical postures, breathing, and concentration—and the three final limbs of meditation, contemplation, and absorption.
The practice, which precedes meditation has been used for centuries by yogis to gain greater control of the senses and experience a deep sense of inner calm and peace.
What Are the Benefits of Pratyahara?
The practice of Pratyahara brings a sense of awareness to the mind and body, allowing practitioners to be conscious of their inner thoughts and feelings.
Through Pratyahara, one can gain control of their senses and create emotional balance. This allows the practitioner to free their senses from the distractions of the external world and turn the focus inward, to gain a deeper understanding of their true inner selves.
By turning the expressions of the external physical world away and understanding the complex language of the inner self, one can strengthen their body and mind, unlocking the immense potential within.
By practicing Pratyahara, practitioners can also lower their levels of stress and feelings of anxiety, leading to greater emotional stability and clarity. The practice also helps to clear one’s mind of unnecessary clutter and gain greater focus.
Pratyahara creates a powerful connection between the mind and body, allowing one to gain a deeper understanding of their inner selves and create harmony.
As one practices Pratyahara, the ability to focus and concentrate on tasks becomes easier, leading to greater productivity and efficiency.
How Can One Practice Pratyahara?
In order to practice Pratyahara, the yogi must begin by first finding a quiet space, free from distractions and clutter.
Once the ideal environment has been prepared, it is time to start the practice. The yogi begins by getting their body into a comfortable position— either sitting cross-legged or in lotus pose, or lying in shavasana pose. After taking a few moments to settle in and become comfortable, the yogi begins the practice of Pratyahara.
The first step in Pratyahara is to pay attention to each of the senses—sight, sound, smell, taste, and touch—in order, one at a time. To do this, the yogi focuses on each sense in turn and takes a few moments to observe and recognize each of the sensations they are experiencing. As the yogi focuses on each sensation, they should appear to become more aware, more alive to the sensations.
Once the yogi has observed and recognized the sensations, the second step is to gently close the sense off and turn the awareness inwards. The yogi does this by placing their focus on the breath, mentally recognizing or silently repeating a mantra, or simply using the breath to enter a meditative state.
The third step is to keep repeating the process with the remaining senses. As the practice continues, the yogi should become more aware of any tension, tightness, or resistance in their body, and even in their mind.
As the yogi’s awareness continues to deepen, they will be able to recognize tensions and tightness in the body that may be caused by thoughts of worry or fear, or related to physical pain or discomfort.
The fourth step is to maintain the practice of inwardly focus for as long as possible. As the yogi sustains this inward focus for a period of time, their awareness will expand. They will become aware of their breath, the sounds from within and from outside the body, and their thoughts—as those thoughts come and go.
With practice, the yogi will be able to observe their thoughts without judgment or attachment and then return their focus on the breath. By cultivating the practice of Pratyahara—withdrawing the senses and redirecting our awareness inward—the yogi can begin to experience a profound stillness and inner peace that can help us to reduce stress and open us to a greater sense of overall wellbeing. As we practice this important limb of Ashtanga Yoga, the body, mind and spirit can be nourished and healed.
In conclusion, Pratyahara is a crucial limb of Ashtanga Yoga and an essential practice for those looking for inner peace, emotional stability, and focus. When properly understood and applied it can bring immense benefits to the practitioner, allowing them to clear their minds of unwanted clutter and gain a greater understanding of their true inner selves. Through mastering Pratyahara, one can develop the power to focus, imagine, and unlock the potential within.
