“Build your inner environment. Practice silence.”
– Paramahansa Yogananda
Weekly Focus: Pratyahara (controlling of the senses)
Pratyahara is the fifth limb of Patanjali’s 8-limbed path and is translated as “controlling of the senses.” This practice is a tool to help us to find more connection to the vast and wonderful Universe within each of us.
Yoga helps remove us from the distractions around us so that we can seek refuge and calm within ourselves. It can be hard to turn inwards when we are distracted by the amazing world around us! As humans, we want to experience everything we can, and the thought of departing within ourselves can sometimes be intimidating. For many, this is the hardest part of a yoga practice, to be still, to be quiet, and to enjoy the company of the wonders of the Self.
We live in a world of constant over-stimulation. While it is part of the human experience to taste, see, breathe in, and experience the wonders around us, it can also be beneficial to give ourselves a break from taking it all in sometimes. By withdrawing our senses, we not only provide space to rest from the stimulation of life, but it can allow us to more deeply appreciate the beauty around us. Removing ourselves from stimulation and actively practicing silent time or time where you feel “bored,” is a proven practice in stimulating imagination and creative thought! This separation from the outside world lets the brain wander and and stirs thoughts from within.
Where can you find more balance between the stimulation and the calm? The external and the internal?
Here is a simple practice in pratyahara:
- Find a quiet space — intentionally remove yourself to a quiet room with a door, free from as many distractions as possible. No pets, no TV, no phone, no music.
- Get comfortable — sit or lie down in a very comfortable position. Ensure that you find a position where you will feel comfortable for 10 – 15 minutes. Maybe you cover up with a blanket so you don’t feel chilly, you might place a pillow under the head or the knees. Be very supported.
- Simply sit — turn off the lies, and just lie or sit in your comfortable position with no agenda. You might close the eyes or even place a folded wash cloth over the eyes. Set a timer, and see if you can allow yourself to just exist for 10-15 minutes. Try you best not to fall asleep, though if you do, forgive yourself, you may have needed the rest 🙂
Passive Pose of the Week:Paschimottanasana (seated forward fold)
Paschimottanasana is a deep forward fold that allows us to turn inward both physically and thoughtfully. As a forward fold, this pose cools down our senses and calms the mind.
- Begin sitting on the floor with the legs straight out in front of you.
- Allow the feet to touch or separate the feet to about hip width distance. Try both positions or somewhere in between to see what feels comfortable.
- Inhale and stretch the arms up overhead, elongating the spine.
- Exhale and start to fold forward, reaching your hands towards your toes. As you do reach the tailbone back behind you.
- Fold forward to any degree and allow the hands to at the knees, shins, ankles or feet.
- Use about [3] breaths to gradually enter the pose. Once you come to your most comfortable posture, take about [7] breaths before gently lifting out of the fold.
This position, also know as “west facing or back of the body intense stretch,” is meant to target the back of the legs and the back of the torso, from tailbone to shoulders. The pose seeks a big stretch of the body, rather than worrying about weather you touch your toes. A great way to help facilitate this stretch, is by using a strap around the feet to give you more resistance and also more reach. Loop the strap around the feet and hold on to each end with both hands. With each inhale, look forward and extend the spine reaching the tailbone back, as you exhale fold forward and walk your hands further along the strap. Repeat until you meet your end range, finding resistance on the strap and using the inhale to help you lengthen and create space.
Active Pose of the Week: Urdhva Mukha Svanasana (upward facing dog pose)
Urdhva mukha svanasana is a bright and energetic back bend that balances the soft forward fold of our passive pose this week. How can you experience this pose from the inside out, focusing on the internal sensations of the pose rather than the look of the pose?
- Begin on your belly.
- Place the hands just beneath the shoulders and outside of the ribs. Push the tops of the feet down into the ground.
- As you inhale, press into the hands and feet, lifting the belly, ribs, chest and head away from the ground. Lift to any degree that feels comfortable.
- Roll the shoulders back and away from your face spreading across the front of the chest.
- Press down strongly enough into the hands and tops of the feet that the thighs float from the ground.
- Hold for 3 – 5 breaths and gently lower to the ground. Rest on your belly for a few moments.
Pressing yourself into Upward Facing Dog is not unlike pressing yourself into a pushup. There is a strong push away from the floor that helps you lift the highs and float from the ground. Paying attention to your hands can be a helpful tool to find this push away. Make sure that your hands are evenly placed and you find a bit of space between all of the fingers. Press into the tips of the fingers lightly, creating a clawing sensation at the mat. This will allow you to press into the hands and energetically pull the heels of the hands back, facilitating more opening in the shoulders and chest. Give it a try and see how your posture adjusts!
Join us in class this week to practice your pratyahara. See the full schedule HERE.
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