Pratyahara: Sense Withdrawal
Pratyahara is one of the 8 limbs of Ashtanga Yoga. It is the 5th limb coming after the Yamas, Niyamas, Asana and Pranayama. It is, in my opinion, one of the most challenging limbs of your yoga practice. As a student of yoga as well as a teacher I find this one of the more difficult to practice, and a challenge to teach. Living in Los Angeles, something I never thought would happen 10 years ago, I find myself easliy distracted.
There is always something to awaken the mind stuff (chitta vritta) be it sounds of horns honking, trash trucks in the alleys, neighbors “loud talking”, smells of garlic from every single restaurant in the neighborhood, smells of jasmine, freshly cut grass, people everywhere, and of course what yoga class to take, from which teacher, at which studio, today. So many decisions to make all day everyday it’s easy to forget what your intentions were that morning.
As a student I have been consciously trying to withdraw from all of these distractions. As I walk to take or teach a class I focus on my breath, inhale…exhale…right foot…left foot…oh look a squirrel, how cute! I think it is coming over to me, hi squirrel, oh look at those red morning glories, so vibrant and colorful, oh look that car needs a wash, I should wash my car too…hmmm, maybe I’ll do that in between classes today. Inhale…exhale…right foot…left foot. I’m back.
As a teacher I try to incorporate pratyahara into the students’ asana practice. First, unroll the mat, get quiet, pay attention. Let go of all you see, close your eyes. Let go of all you hear, just listen to your breath. This past Sunday morning at Equinox for the Vinyasa class we practiced a withdrawal of the senses. No music, just the sound of ujjayi, no struggling, no efforting. If you start to check out the person next to you, notice and come back to your practice, your mat. What you are doing is perfect for you, as what the other student is doing is perfect for them. That is what is so perfect about the practice of yoga. Whether it is physical or mental, just remember it’s all about you. The room was a bevy of sound even thought there was no music. It was beautiful to hear!!!
