Pratyahara:

Calming the Senses, Stilling the Mind

"Quieting the senses brings illumination to the mind." —B.K.S. Iyengar

For the past season, I have been speaking of Pratyahara, the fifth limb on the tree of yoga. Translated into English, Pratyhara means "the withdrawal of the senses."

Why would withdrawal from the senses be part of the discipline of yoga?

We have five senses of perception: the eyes, ears, tongue, nose and skin. Our senses are continually bombarded with stimuli. Smells, sights, sounds, sensations and words surround us; our senses are the bridge that bring all of this outside stimuli into our inner world.

Our senses are essential. They give us vital information, keep us safe, and bring us deep pleasure. Without our senses, we could not hear a beautiful symphony, enjoy a spectacular sunrise, shiver deliciously at the warming sun, or taste the sweetness of a fresh squeezed juice. But at the same time, incessant input through of our senses, unfiltered and unabated, can make us feel scattered and overwhelmed.

This is why I say in corpse pose, Savasana, "I encourage you to withdraw your senses so the mind and body can be in a restful state."

Our senses are like wild horses. When we become friendly with these wild horses and have the ability to control them, we reduce the moments we feel scattered, out of control, and habitually distracted. When the senses are withdrawn, the mind can be steady and quiet. We are no longer distracted. When the mind is calm, the body also grows quiet. This leads to peace of mind and stress reduction.

We are entering the deepest days of winter. Just as some animals go into hibernation, our bodies need a time to be quiet, inward and resting.

Forward bends offer a good opportunity to practice Pratyahara and winter is a great time to explore forward bends. It is easy for the eyes to remain downward in these poses. A few minutes of sitting in a forward bend can be very calming. Try starting or ending your day with five minutes in Adho Mukha Virasana.

To get into this pose, kneel on the floor, bring the big toes together with knees apart, buttocks on the heels and arms stretched forward. Rest your forehead on the floor.

I hope that your holidays are full of love and peace and connection. Let the New Year be a time to recommit to your yoga practice and your own internal stability. May we all see the light within ourselves and all other beings.

Warmly, Karyn

"Withdrawing the senses, mind and consciousness from contact with external objects, and then drawing them inwards towards the seer, is pratyahara." —B.K.S. Iyengar
Sutra 11:54