The journey towards advanced practices of ashtanga yoga requires a focused mind, that is promoted through the practice of pratyahara.
The word pratyahara is a combination of two Sanskrit words – prati (staying away from) and + ahara (consuming anything from the external world). The literal meaning is staying away from or withdrawing the senses from worldly pleasures.
This practice is a crucial step towards achieving concentration (dharana) and meditation (dhyana) and leading to samadhi or enlightenment. Pratyahara can be practised through techniques such as focusing on the breath, mindfulness, and sensory deprivation.
Also, read – The beginner’s guide to ashtanga yoga.
Pratyahara: a bridge between external and internal practices
“The first four limbs of ashtanga yoga (yama, niyama, asana and pranayama) are called external practices. Pratyahara acts as a bridge between the first four limbs and the last three practices (dharana, dhyana and samadhi), which act as internal practices,” says Dr Vigneshwara Bhat, an assistant professor at the department of spiritual studies, Amrita School of Arts and Sciences, Mysuru.
An analogy
Dr Bhat uses an interesting analogy to describe the process and purpose of pratyahara. He says that the process of growing a plant is like the practice of pratyahara.
When one wants to grow a plant, the efforts they put in is taxing. From preparing the soil, sowing the seed, watering the plant regularly, and keeping it exposed to sunlight, all these efforts show up when the plant starts flowering or fruiting.
Similarly, the way a person practices pratyahara decides the yield in the next steps. The preparation is the job, yield is the natural process that solely depends on the amount of effort a person renders.
The art of withdrawal of the senses
“According to human psychology, the more a person tries to avoid something or stay away from something the more he gets attracted to it,” says Dr Bhat. However, it is important that a person follows pratyahara to achieve awareness and focus on the higher practices of ashtanga yoga.
Initially, one should try to inculcate these habits as practices and start avoiding things and activities until they become a part of one’s daily life.
“When a person is deviated or disturbed by the external stimuli or when the mind is occluded with a number of thoughts, it is not possible to attain focus or mindfulness says,” Anandhi Venkateshan, yoga practitioner and founder of Anandhi’s Ashtanga Yoga, Hyderabad.
Avoid, not eliminate
“Be it your general lifestyle habits or yoga practice, pratyahara involves avoiding exposure to things and activities that do not support us positively, such as overeating, excessive sleeping or being physically inactive,” says Dr Bhat.
Adding to this, Venkateshan says that cutting down the exposure of the senses to deviations or disturbances leads to a person progressing towards the next limb of ashtanga yoga, which is dharana.
Interlinked chain of ashtanga yoga
Although each limb of ashtanga yoga can be practised for a lifetime, these are all interlinked and cannot be practised independently. The sequence is practically placed in order.
Once one attains discipline and hygiene through yama-niyama, one is ready to start with physical postures (asana). These steps prepare one for breathing exercises (pranayama) by helping one perform them for longer hours. After these breathing exercises, one is prepared for the next stages such as focusing (dharana), meditation (dhyana) and state of concentration (samadhi), explains Venkateshan.
Limited studies
There is no timeline to achieve mastery over pratyahara as it may require months for some and years for others. This gap turns down the possibility of clinical research in this area as there can be deviations in the study, clarifies Venkateshan.
However, a group of scholars published a review paper claiming the effectiveness of pratyahara in relieving stress and anxiety. The paper further says that overindulgence on social media, and habits such as smoking and drinking alcohol are primary causes of stress and anxiety. These can be successfully countered with pratyahara practices.
Ways to practice pratyahara
- Stop practices that do not support your yoga practices or lifestyle
- Indulge in positive relationships with people and the environment
- Get closer to nature and surroundings
- Avoid gossiping and negative talk
- Be mindful while eating, talking, or conversing with others
In addition, Venkateshan recommends practising shanmukhee mudra, which is a hand gesture (mudra) that represents closing all the sensory organs with the fingers around one’s face. It involves closing the eyes, ears, nose, and mouth with the fingers. Another practice that helps with pratyahara is bhramari pranayama (humming breath practice).
Must Read:
The science behind yoga mudras.