In today’s world, we are constantly stimulating our senses, from overly spiced and sugared foods to habitually checking social media or reading the latest news articles. We have put ourselves in a spiral of needing to know everything right in the moment, which leads to forever searching and consuming, and ultimately exhausting ourselves both physically and mentally. While it is great to educate yourself and stay connected with the happenings in the world, there is a natural need to balance all the consumption with a bit of purposeful disconnecting.

This is where pratyahara, the fifth limb of yoga, comes to the rescue! This practice is all about nourishing the mind by controlling and withdrawing from the senses in a way that promotes clarity and optimal health.

Pratyahara is naturally weaved into all aspects of yoga, from asana to dharana. In asana, we control the body, our movements and our prana. In meditation, we control the mind and our senses. All these practices ask us to go deeper within, to release our attachment to outer stimulation, to enter the abyss and hear the whispers of the Divine.

Pratyahara is not just about withdrawing from the senses though, it is about being mindful of everything you consume, from the news and books you read to the thoughts you harbor. There are four types of pratyahara; Indriya-Pratyahara (controlling the senses), Prana-Pratyahara (controlling prana), Karma-Pratyahara (controlling action) and Mano-Pratyahara (controlling/withdrawal the mind).

Indriya-Pratyahara is the most well known of the four types. Indriya-Pratyahara focuses exclusively on sensory input from all five sense. Indriya-Pratyahara asks you to notice all the sensory impressions that you take in daily and to choose wisely how much you consume. A simple Indriya-Pratyahara practice would be to take a sensory break by closing the eyes and sitting quietly.

Prana-Pratyahara focuses on controlling the prana within yourself. Pranayama practices are the ideal pre-cursor to Prana-Pratyahara. To practice Prana-Pratyahara, you may choose to withdraw prana from certain areas of the body which in turn withdraws from the senses in those areas.

Karma-Pratyahara is the practice of controlling the motor organs and of performing right action. Yoga asana is a great example of Karma-Pratyahara as we move and control the body in a specific way. Karma-Pratyahara is also partaking in right action. This can be practiced as selfless (and perhaps thankless) work. Even the simple act of living intentionally can be a practice of Karma-Pratyahara.

Mano-Pratyahara is the practice of withdrawing the mind from sensory input and instead focusing the energy further within the mind. As the saying goes, “where your attention goes, energy flows.”  A common way to begin practicing Mano-Pratyahara is to notice when harmful, unnourishing impressions enter the mind and to withdraw ourselves from them. This cuts off the life force of these impressions and leads us to greater inner knowing and openness to wholesome impressions, thoughts, and feelings.

While pratyahara is beneficial for all doshas, it is especially helpful for those with a Vata constitution or imbalance. Those with a Vata nature tend to be overly stimulated and need this form of purposeful disconnection to balance out the light, scattered and mobile energy of Vata.  Those with a Pitta constitution or imbalance also greatly benefit from Pratyahara as pittas can suffer from burn out and over exertion, including over stimulation. Those with a Kapha constitution typically require more stimulation, which means their pratyahara practices may look quite different. Below are some suggested pratyahara practices according to your dosha.

Vata Balancing Pratyahara:

                If you are predominately Vata or are currently experiencing a Vata imbalance, it will be ideal for you to practice pratyahara daily. It can be as little as 3 minutes or as much as 30 minutes a day, whichever makes the most sense for you and your schedule. Below are a few different ways to practice pratyahara specifically for balancing Vata Dosha.

• Schedule a daily sensory break. Turn off all screens and any notifications. During this break, sit comfortably outside. Close the eyes and release all attachment to the senses.  Just breathe.
• Dedicate one whole day each week to being screen free. Release yourself from consuming information (through media or even books) and allow yourself to be completely present with nature. Take a walk or sit quietly by still water.
• Lay down and place an eye pillow over your eyes. Insert ear plugs and take deep breaths. Begin to withdraw from your other senses as you sink into blissful relaxation.
• Enjoy a Yoga Nidra session (click here)
• Take 5 minutes each day to sit quietly outside by yourself. Gaze at the earth and allow all the other senses to fade away.
• Take notice of what you are consuming (intellectually, emotionally, physically, etc.). Is it nourishing or harmful? Adjust your consumption as needed.

Pitta Balancing Pratyahara:

                If you are predominately Pitta or are currently experiencing a Pitta imbalance, pratyahara will be of great benefit for you! As a Pitta, you probably already recognize your tendency to overindulge in self education and your desire to be in control of everything, including your senses. While pratyahara speaks to controlling the senses, for you my Pitta friend, this will be more of a practice of letting go.  Try one of these recommended practices below to release control and allow yourself to be in union with the Divine.

• Sit in nature, eyes closed and focus only on the sounds. Allow the sounds to rise and fall, each sound drawing you deeper within yourself.
• Practice Bhramari Pranayama (click here for video instruction)
• Enjoy a Yoga Nidra session (click here)
• Schedule a sensory free break in your day and take this time to sit quietly by yourself.
• Take notice of what you are consuming (intellectually, emotionally, physically, etc.). Is it nourishing or harmful? Adjust your consumption as needed.

Kapha Balancing Pratyahara:

                If you are predominately Kapha or are currently experiencing a Kapha imbalance, you will benefit most from a slightly more stimulating pratyahara practice. Below are a few pratyahara practices that will stimulate Kapha in the appropriate way while also allowing for withdrawing from the senses.

• Enjoy a visualization meditation each day. (Try this one here)
• Enjoy a Yoga Nidra session (click here)
• Use a blindfold and/or ear plugs to block out sensation while practicing sun salutations or your favorite yoga flow. The repetitive movements of sun salutations invigorates the body and adds stimulation for Kapha but leaves room for going inward and practicing pratyahara.
• Sit in nature, eyes closed and focus only on the sounds. Allow the sounds to rise and fall, each sound drawing you deeper within yourself.
• Take notice of what you are consuming (intellectually, emotionally, physically, etc.). Is it nourishing or harmful? Adjust your consumption as needed.

Now take some time for yourself today to practice the proper Pratyahara for you. Share you experience in a comment!

With Love & Gratitude,

Charlotte McFarlin
Magic Mamma Medicine