Learn about the meaning of what is Pratyahara in yoga philosophy and how can we practice it.

In the Raja yoga path, Patanjali gives insight into 8 steps towards Moksha/liberation. The Ashtanga eightfold path otherwise known as the 8 limbs of Yoga, is a very clear set of practices towards enlightenment (referred to as Samadhi which is the 8th limb). The Ashtanga eightfold path was created for everybody seeking to find this sense of freedom and spiritual enlightenment, so it is accessible to all who wish to embark on this journey.
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UNDERSTANDING PRATYAHARA - SENSE WITHDRAWAL
The 5th limb is known as Pratyahara which refers to sense withdrawal. The mind receives information from the external world through the 5 senses (smell, sight, taste, touch, hearing) which bring it into our internal world. Here, the intellect makes decisions based on discernment and assessment of factual information and where the ego usually interferes. As each sense is connected to a specific body part, not only is the mind stimulated with the information, but also the body, by developing a physiological response to the information received. The eyes give us the ability to see. We can smell all kinds of scents with our nose. We can hear external sounds with our ears. We can taste with our tongue and finally we can experience feeling/the sense of touch through our skin.

WHY IS PRATYAHARA IMPORTANT IN OUR YOGA PATH?
Pratyahara can also be interpreted as the leap or bridge between the first four limbs (yamas, nyamas, asana, pranayama) which are more related with the external world practices and the last three limbs (dharana, dhyana, samadhi) which are internal and considered the higher spiritual practices. Therefore, a great emphasis can be placed on sense withdrawal. Of course we need the senses to experience the world, but when we practice sense withdrawal we can move onto experiencing the internal world with more insight. For a focused mind, the senses function very clearly. But for a scattered mind, they can easily cause distraction. For example, some people say they find it difficult to practice meditation. But why? Meditation is a mental focus practice so difficulty can come when we cannot focus the mind because the senses stimulate an internal response or reaction from the information received. We sit down, close our eyes and then we can smell a delicious food smell from the kitchen. Now the mind is focused on food. “I feel hungry” or “Ah that smells so delicious”. Let’s say we are able to come back into mental focus. Then a mosquito starts flying around, making a loud sound and occasionally wonders on the arm. Now the sense of hearing and touch are activated. Again distraction occurs.

When we practice Pratyahara, we bring the senses inward, so we are focused internally regardless what happens in the external environment. And this also naturally creates connection with the 6th & 7th limbs, dharana (concentration) & dhyana (meditation). Only through pratyahara these can occur. Pratyahara is an important practice which takes time and through consistency one can reach the ability to control impulses or reactions based on the information received from the senses.

HOW CAN WE PRACTICE PRATYAHARA?
The most obvious way is to close our eyes, which immediately eliminates any distraction experienced through our vision. Whilst this is indeed effective, mental focus has to be there which as mentioned above, sometimes can be a challenge until we train the mind to be still. So the below practices and techniques may help as they are all focused on sense withdrawal and teaching our mind to concentrate. Whilst not all senses are withdrawn at the same time, focusing the mind on a specific one or two, can help to minimise the distraction caused by the others.

1.COUNTING BREATHING
This is a very effective way which can bring our focus to the breath, not only observing the breath but actually counting each inhalation and exhalation. One can count up to 50 for example (one full breath is an inhalation and exhalation). This technique has also been related to bringing a sense of calm for those who experience stress or anxiety. The sense of feeling is more active in this practice, as we focus on feeling the flow of the breath.

2. FOCUSING ON ONE SOUND
In this technique, we activate our sense of hearing and focus on a specific sound. This can from the be outside such as a melody, the singing of a bird, the sound of rain etc. It is helpful for the sound to be the same for a longer period of time so that the mind does not become distracted.

3. TRATAKA
This is actually considered a meditation practice and one of the shat (six) kryas or yogic purification techniques. Trataka is the practice of steady gazing at one object. A common object is a lit candle, where the focus is placed on the flame of the candle. Trataka is best done in a dark room, with the only light coming from the flame. Traditionally in this practice, one can try not to blink the eyes and just keep a steady gaze. Trataka can be practiced with any object, although it is useful to use one that is neutral and does not have any emotional
meaning. Trataka helps to purify the mind and it also strengthens the eyes/vision.

4. MANTRA
Repeating a mantra is a spiritual practice which can lead to a deep state of meditation. It is otherwise known as Japa meditation, where a mantra is repeated for a duration of time. Usually, a full japa practice is the repetition of a mantra for 108 times. The mantra can be repeated out loud, whispered or mentally focused upon. Japa is done using mala beads to count the repetition, although it is also possible to practice it without, therefore not focusing on the number of repetitions. The focus object is the mantra itself and the mind becomes concentrated solely on it.

The following are 5 important principles of yoga asana practice based on my experience, learning and teaching.

Asana practice is a beautiful and life long journey. As a part of the yoga philosophy teachings, asanas are a great tool towards becoming stronger mentally and physically, adaptable and flexible, steady and focused, compassionate and humble. Sometimes our practice is dynamic and strong, other times it is a gentle and soft. But we can always remember that it is a sadhana, a spiritual practice and not a performance of different postures. Therefore, we can learn to understand our practice better by doing it from a place of truth and willingness to explore the depths of it. These principles may provide us with some insight into how we can practice yoga asana more mindfully.

BREATHING
I will start with the breathing because in my opinion, this is the most important. If we are not breathing correctly in an asana, then it is no use being it in. The breath is the fuel of our physical existence, and every movement is guided by it if we allow it. The breath can take us into an asana with vitality & depth and it helps us exit one safely. It gives us the strength and flexibility to be steady in a posture. When you begin your practice, regardless which style you follow, first take some deep breaths. Begin to feel the rhythm of your breath and ground yourself. Being in the asana and breathing at ease, means that you can be more steady in it and all your body receive enough oxygen.

ALIGNMENT
Each asana is different but there are some key postures which can help is understand the alignment for most of others. For example, the standing asanas follow the alignment of Tadasana, which is the foundational asana for all standing postures. For the seated ones, the foundational asana is Dandasana and so on. Alignment is important in my opinion, not because we want to be “perfect” in the posture, but to avoid injury or pressure on the body. No matter at what level you are, if you use yoga props, asana modifications or practice more advanced variations, understanding the way the body is aligned on each one is a key component of the whole posture. Through my many years of practice and teaching, the best way I have found to do so is by being aware of my body in the asana; is the breath flowing with ease? Are the shoulders & chest open? Am I grounding the feet? And so on. Depending on the asana, you can get an idea of this. Mirrors are not needed, it is best to feel it and learn to listen to your body. Traditionally, mirrors are not used in a yoga asana setting because the practice takes us inward, not outward to look at ourselves.

DRISHTI
Drishti refers to the gaze or the focus point when in a yoga posture. Why do we need to use this? The main reason is that it keeps the mind focused. I always say “where the drishti goes, the mind stays focused”. It also helps us to guide the body into the asana. Drishti can support maintain correct alignment. For example, in Vrksasana (tree pose) the drishti is forward and it helps if it is a steady point you are gazing at. If for example, the gaze is down, then the head turns towards the floor, therefore the cervical spine is not in the correct alignment as this creates flexion in this area. For me, drishti is a key principle no matter which style of asana I practice or teach.

HUMBLENESS
Regardless if we are more advanced in our practice or brand new to it, there is no place for ego on the mat. Every time we begin our practice, we can acknowledge that it is a new experience; forget about yesterday’s one and focus in this present moment. Our body changes constantly and so does the mind. The condition the body and mind are in today might be different from yesterday, so learn to adjust and acknowledge this. Approach the practice with a new beginning concept. Practice from a space of humbleness and willing to explore each asana without allowing the ego to disrupt. Even if a practitioner can do the most advanced asanas, there is always something to learn. So humbleness will set the ego back and always keep us open to the teachings of our practice.

CONSISTENCY
Without a doubt, one of the most fundamental teachings of the yoga philosophy is that no matter what you practice, be consistent in it. This will give us the will-power to commit to it and to make it a priority (if this is something you want to do). Yoga asana is not about performing postures, but about balance, strength, flexibility and finally steadiness. These apply to our physical, mental/emotional aspects. Only when a practice is consistent, we can truly realise the beauty of it, the depth of each asana and of course develop a meaningful connection with our Self. The more we practice (following the above principles), the more fluid and open we become for our practice. Consistency will give your body and mind the tools to dive deep into your practice, not because you will be able to do asanas with more ease, but because harmony and balance will develop on all aspects of your life on and off the mat.

Understanding the connection between Ayurveda and Yoga can bring us closer to connecting with both in our daily life. I will try to simplify this post because there is so much information about both systems. However I will focus on the main points and a small introduction to both so that it is (hopefully) clear to understand for those who are maybe new to these or for those who want to understand the connection between the two.

Yoga and Ayurveda originated in India and date back to over 5000 years ago. They both have their roots in Samkhya philosophy. In my opinion, living an Ayurvedic lifestyle naturally also takes one into yogic practices. Similarly one who practices yoga (not just asana practice), naturally also implements Ayurvedic daily habits. They cannot be separated.

Ayurveda is often named as the sister science of yoga, but what does this mean and how are Ayurveda and Yoga related?

WHAT IS AYURVEDA?
Ayurveda is translated as "The knowledge of life" or "The science of life". The word "veda" means knowledge and "ayur" can be referred to life. Ayurveda is a holistic approach to wellness and healthy lifestyle. It is essentially a holistic system which focuses on maintaining good health and wellbeing. The root of everything in Ayurveda stems from the "3 doshas" which are known as the body constitutions. According to Ayurveda, there are 3 different types of individual make-up which are unique to each person and in accordance with the 5 universal elements (earth, fire, water, air, space). Each one of these doshas is represented by the combination of 2 elements and each individual is said to have a different percentage of these. The three doshas are :Vata (air and space), Pitta (fire and water), Kapha (earth and water).

According to Ayurveda, maintaining a balanced lifestyle is based on knowing, understanding and making decisions and habits that best harmonise and balance a person's individual dosha. Although we have all three of them, one is usually more dominant than the others. (I have written more posts on Ayurveda specifically which you can find in the Ayurveda section).

WHAT IS YOGA?
Yoga is darshana, a philosophy of life as such, which dates back to the Vedas. Although it is common to think of yoga as just the asana practice, this is a small part of it, which is mentioned mainly in the Raja yoga path/the eight limbs of Yoga by Patanjali. The word yoga is derived from the Sanskrit root "yuj" which refers to "union" , "to bind" or bringing together in union. Yoga offers four different paths which are Bhkati, Raja, Karma and Jnana (you can learn about each one in this post). Each path comes with its set of spiritual practices and tools for the aspirant to follow in their yogic journey. The reason for yoga (I try to avoid the word "goal) is to bring the student/yoga practitioner to Moksha, a state of freedom from ignorance of one's true nature and in union with the Divine essence or infinite consciousness that is present within all manifested form. Now then, we can understand where the “union” or “bringing together meaning refers to.

Ayurveda focuses primarily on the health and wellbeing aspect. The Ayurvedic habits and routines provide a helpful approach to daily lifestyle choices such as the type of food one eats, daily activities and exercises, quality of sleep, how to nurture and nourish ourselves not only physically through food but through all daily habits always in accordance to a person’s dosha type. Ayurvedic medicine also involves the use of specific herbs to treat some illnesses or doshic imbalances, and the use of spices in foods and drinks (such as tea or specific herb beverages) for the same reason, to create balance in the body and mind. Ayurveda can help us to purify the physical body through the foods, spices, herbs and body treatments it provides. Some examples of these are Abhyanaga, Panchakarma, Shirodhara etc.
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Yoga is a discipline and it focuses on following the specific practices towards evolving spiritually and bringing the mind into a state of stillness. Like Ayurveda, it can also help to purify the physical body through asana or kryas (yogis purification practices), however pranayama practices go deeper to the subtle body/energy body. Mental purification is one of the main aspects of Yoga, which can be done through dhyana (meditation) or bhakti/devotion which are considered higher spiritual practices. Only when the mind is purified and stripped away from impurities, thoughts & emotions can be understood and balanced and ego is tamed; then one can grow towards Moksha.

Practiced together, Ayurveda and Yoga provide a complete holistic approach to a balanced, harmonised and healthier lifestyle.