Pratyahara focuses on the conscious withdrawal of energy from each of our senses. It is an intense meditative practice of turning inward and connecting with the inner body.
This is the fifth part in a series of eight articles about what “Ashtanga” really means, as derived from Patanjali’s ancient text of wisdom called the Yoga Sutras.
(Asht = Eight, Tanga = Limbs. Not to be confused with Ashtanga Yoga, a practice founded by yoga guru Pattabhi Jois.)
By Sherri Melwani
During my yoga teacher trainings, we practiced a powerful yet simple method called mouna, or noble silence. Observing silence for part, if not all, of the day was liberating, and has become a ritual that I integrate regularly in my life.
Pratyahara, the fifth limb of Ashtanga from Patanjali, focuses on the conscious withdrawal of energy from the senses. The mind and body become exhausted by constant “doing” and “thinking”. The continual bombardment of stimulation and distraction tires the nervous system and weakens natural defenses. The practice of the yamas, niyamas, asana and pranayama prepares us to experience Pratyahara, which offers relief to the anxious mind and deep healing to the body.
With Pratyahara, we understand
1) The importance of silence
2) The healing power of disconnecting
3) Self-Realization
READ Pranayama, the Fourth Limb of Ashtanga
Silence Speaks Wonders
Practicing silence allows us to retreat into our own inner sanctuary. We become the witness and observer, not the do-er. The practice may involve abstaining from other forms of communication. For example, during mouna, you can make eye contact and use sign languages, whereas another form of Pratyahara may suggest no contact or deliberate movement of any sort.
“The more we quiet the mind, the more we hear”
By temporarily controlling our need to communicate with the external world, we are better able to use time for reflection and observation of the vrittis (fluctuations of the mind). The practice often triggers our hidden insecurities. Many people who practice mouna for a long period talk about waves of initial anxiety that slowly leads to a release, acceptance, contentment and bliss. Prolonged silence and inner observation can work as a spiritual detox, and is considered beneficial for personal growth.
Some people go on silent retreats. You may have heard of Vipassana Meditation, where one can go to one of the many centres in the world to disengage from the world of distractions, and focus inwards. Some express difficulty in staying silent for too long because their mind seems to “speak” louder under such circumstances. The human mind often blames external stimuli for internal issues in life, when in fact it could very well be our own behaviors that bring obstacles. Silent retreats can be quite rewarding, but you have to be ready as it’s a powerful way to practice Pratyahara.
By regularly retreating inwards, we are also practicing svadhyaya (self-study), which is one of the Niyamas, or discipline of a yogic lifestyle. Pranayama prepares us for pratyahara. Containing energy that would otherwise be depleted through speech, we direct prana towards personal evolution and higher thinking. Therefore, observing occasional silence preserves energy and makes us more efficient.
Disconnect to Connect
Pratyahara offers the opportunity to step off the treadmill of never-ending desire. We live in a world enmeshed in the dynamic of accumulation: be it clothes, money, cars, followers, etc. The identification with the senses fills us with insatiable desires, which leads to a perpetual feeling of unease and anxiety. We are at the mercy of our senses, fulfilling each desire, creating more, surrendering our will and getting addicted to needless wants in life.
Desires are controlled when the mind turns inward
Along the same lines as mouna, some people enjoy a digital detox for a while, where they abstain from social media, emails, and/or the news. While this is a nice practice, it may be a better practice to find a middle ground. Pratyahara doesn’t mean we hide from the world, but instead we stay in balance and remain detached or unaffected by external cravings. When we detach, we become the master of our senses rather than the other way around.
The practice of Pratyahara leads us to appreciate not only what we already have but we learn to be content with far less than what we desire. Our cravings diminish when we find the wealth inside us. We become more compassionate and start enjoying minimalistic living.
Self-Realization
The above quote by my guru, Sri Dharma Mittra, talks about how our true self is always in a free state: it is the body and the mind that are connected to the senses. With Pratyahara, our mind learns to disconnect, or connects without attachment, thereby leading the body to relax, letting go of anxiety and boosting self-confidence. We break free from distractions and noise to focus on pursuing our rich inner world. And with this, comes inner development, self-knowledge, empowerment and freedom.
Only the body and mind pass through difficulty: Inside you are free
Our mind is controlled by a higher self, without which we would all be ruled by the senses. Many people have no awareness of the higher self, and follow their desires just to appease the senses. Detachment of the senses gives us the ability to watch ourselves inwardly, and separate the actions of the body and the mind, bringing power and peace within.
When we experience Pratyahara, concentration (Dhyana) and meditation (Dharana), the next two limbs of Ashtanga, become effortless.
READ Dharana, The Sixth Limb of Ashtanga
Sherriann Melwani is a yoga teacher who teaches in Asia and Europe.
