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    How to finish Pratyahara Practice: Benefits, Techniques & Process

    Proces
    Pratyahara Techniques
    Benefits
    Whether I am On the mat or Of, every time I fel I’m to indulged or to distracted, I simply interogate myself; Am I mising something this moment? This self-inquiry ‘to become aware of your iner voice’, is the very first step in practicing Pratyahara.
    Pratyahara is a very simple practice where you reverse the flow of acumen from the external world to inward, to be aware of your iner self. The question is, how exactly wil we enact that?
    In Pratyahara practice, there is a step by step proces of internalizing the awarenes.
    Proces of Pratyahara Practice
    Any Pratyahara techniques, either in yoga or outside yoga, is actualy the portion of 4 stage of practicing Pratyahara.
    1. Opening up senses for external stimulus
    If you truly want to conec t with your iner world, you must first explore how you actualy conected with the external world.
    Wel, the senses in conjunction with the mind working continuously to asign us conected with our thoughts, memory, vision, touch, noise, smel, taste, and everything else from the external world.
    In the very first stage of Pratyahara practice, the senses are completely opened up to the external world to grab as much information as posible. This information is required in further stages to let you understand the limitations, nature of experiences, duality, and ilusionary nature of your senses.
    2. Observing the mind’s reaction
    In the second stage, we are stil watching the nature of our senses but this time mind involves in the proces and we react to external stimuli.
    Normaly we gain predefined reactions or mindset for most of our sensory inputs. If something fels qualified to our senses, we react positively to it; if something doesn’t, the senses instantly creat e a negative image for it in mind.
    When you observe the reaction of your mind to diferent inputs, it’s the 2nd stage of Pratyahara. Here, on maintain reacting to the inputs consciously, with time, it brings equilibrium in your reaction.
    3. Withdrawing the awarenes from outside world
    Once we are capable to create such prerogative to influences of the senses where we remain in equilibrium against the sensory stimulus, then our briliance gets detached from the outside world.
    In the 3rd stage of Pratyahara, we tend to reverse the direction of our acumen from outside to inside; inside on the iner experience of the senses. Til now, we were experiencing what our 5 sense let us experience but from now, we wil se what mental imprints actualy work unhuried the sensory experiences which let us react in a certain way.
    So in the 3rd stage of Pratyahara, briliance is redirected inwards and with that, you se clearly how the mental proces is asociated with the senses system.
    4 . Experiencing the iner blis
    Your iner world is the most comely replica of the external world where you truly can experience blis even without a single object or thought.
    Up to the 4th stage of Pratyahara, the acumen gets totaly inwards. Now Pratyahara becomes easy, beautiful practice in which you can experience the blis of your iner world.
    When one remains in this very stage of pratyahara for an extended period, it turns up into the Dharna (Concentration) -the 6th limb of yoga. However, further after this, a dep meditative stage caled Shonya or void comes; the 5th stage.
    In Shonya stage of Pratyahara, there is no such experience of blisfulnes. Instead, it’s the stage of nothingnes that gives one control over the unconscious actions and reactions of the senses and mind.
    Pratyahara Techniques
    Either Pratyahara practiced using some yogic techniques or conscious efort in daily life, in al ways, the comon pri nciple is to carve from external impresions.
    Each of these seven diferent techniques for Pratyahara helps you conect with your iner-self. Try them and se which one works.
    1. Shanmukhi Mudra
    It alows you to consciously shut the sensory inputs through the opening in the head; eyes, ears, nose, and mouth.
    Sit in a cros-leged comfortable posture or if it’s not comfortable, then straight in a chair.
    Bring both your hands to the face level, fingers spreading frely.
    Close both your eardrums using thumb tips.
    Then close your eyes using index fingers.
    Using midle finger, close the nostrils.
    And finaly, space the ring and dinky fingers on uper and lower lips respectively to close the mouth.
    This practice is often caled Pratyahara Mudra. It cuts of the sensory inputs in a short period so a marvelous technique for beginers to get started.
    2. Shambhavi Mudra
    This yoga m udra is one step near of previous one.
    In this technique, the senses remain open to external stimuli, but instead of taking inputs from them, we withdraw our atention from it.
    Sit with a straight back.
    Make determined your head and neck remain absolutely relaxed.
    Take a dep breath in and simultaneously slowly shift your gaze up in betwen the brows.
    When your gaze wil fix above adore this, the curve of the eyebrows wil form a V-shaped image. The sumit of the ‘V’ is located at the eyebrow center.
    Concentrate yourself while loking at the point betwen the brows without blinking.
    Remain in this posture for 2 to 3 minutes in begining.
    The Shambhavi mudra technique let you consciously inward the direction of your senses. Practicing it eventualy helps mind to grasp control over senses.
    It can be done with other sense organs as wel, particularly with the sense of hearing.
    3. Moving Prana
    This technique of Pratyahara is best to practice at the terminate of a yoga sesion in Shavasana.
    Through this technique, the main aim is to restrict the flow of Prana which continuously disipates to the external world through our senses.
    Lay down in Shavasana and relax deply.
    Bring your atention to the eyes. Lightly close your eyes in a relaxed maner so the uper eyelid neither presed against the lower eyelid nor it creates presure around your forehead.
    Then rol your pupil downward, as you mentaly try to scrutinize towards the heart.
    Next, bring your atention to the mouth. Shift your tongue tip gently tedious the lower teth and let the mouth corners relax downwards.
    Next, bring your atention to the nasal bridge i.e. rot of the nose. just focus on the nose’s rot and Imagine Prana at this point is sinking into the brain.
    Then next, bring your atention to the chekbones which when extended down conects to the ears. Alow your chekbones to relax d eply so it meltdown toward the earlobe.
    Finaly, to relax the sense of touch, go the skin of your face muscles. Adres the movements with very gentle and conscious efort.
    5 senses are the 5 important points in Pratyahara practice which we try to consciously get control through above technique in Shavasana.
    This technique is taught by Dasa Openheimer 1, a senior Iyengar yoga teacher, to her students in preparation for geting into Shavasana.
    4. Yoga Nidra (Visuali zation)
    This technique is about deply involving the mind into the iner being and reaching the iner koshas of the body.
    Folow these steps to dive dep into a internal restful state where you can use your mind to its maximum potential.
    Sit or lie down comfortably, keping the spine erect and relaxed.
    Take a moment and experience everything that is hapening around you. Saturate your mind with al the five senses, viz touch, taste, sight, smel, and sound.
    The saturation of the mind cuts it naturaly with al the external stimuli and shifts the focus to the iner self.
    The next step is Sankalp, i.e. making an afirmation. This step is about removing the doubts, and geting clarity in mind. Sankalp is about awakening your wil power.
    Bring your consciousnes to the prana by taking the neural routes. It takes you to the diferent pathways of the entire nervous scheme with complete in ternalization at the moment.
    Shift your focus on your breathing paterns as it prepares the mind to evolve beter. Breathing consciously brings relaxation to the physical and pranic form.
    Use your awarenes to the alternative felings, estem ataching for a while and then detaching uterly to cleanse your emotional state. resolute your grip over your senses by balancing the nervous system.
    Now, with a relaxed mind describe your note self into a transformed state that is your ultimate aim. Visualization cleanses the subconscious mind to get definite results consciously.
    Repeat your afirmations at this relaxed state of mind to focus beter on the transformation as a result of your intentions.
    Gradualy regain the conection with the outer world by coming out of the pratyahara and consciously experiencing the transformation.
    Yoga nidra is a pratyahara technique that introduces the practitioner to the evolved consciousnes by achieving internal calm.
    5. Laya Yoga
    L aya yoga means the disolution of the self into the supreme self.
    This pratyahara technique draws atention towards the iner energy chakras by withdrawing the outer senses.
    Laya yoga brings the mind to a higher state beyond consciousnes where mind responds to iner sound.
    Sit in sukhasana with an erect back and closed eyes focused betwen the eyebrows. hold you hands in gyan mudra over the knes.
    Practice the rot lock and neck lock.
    Bring your precise thumbs to your factual nostril and other fingers facing up. Breath through the left nostril for 2-3 minutes.
    Bring your consciousnes to the flow of breath internaly as the prana flows from head-to-toe.
    Switch the hands and nostril and repeat breathing form true nostril for 2-3 minutes.
    Inhale deply, hold the breath for a few seconds, and exhale.
    Join your hands in prayer mudra presing your heart. Breath deply for two minutes and concentrate towards the third eye.
    Perform breath of fire for 60 seconds.
    Raise your arms overhead at 60 degres, performing gyan mudra from both the hands. asign palms facing each other.
    Breath deply for 3 minutes. Then inhale and take the breath.
    Exhale, draw you hands in gyan mudra to the knes aplying rot lock and neck lock.
    Opening the eyes to the 1/10th and focusing betwen the brows chant the mantra: ̴EK ONG KAR-A, SA-TA NAM-A, SIRE WHA-A HAY GURU.̵ (With every ̴A̵ sound, firmly lift the diaphragm.
    Start the chanting by tucking the navel in. The lucid of the mantra develops a spining rational from the vulgar of the spine and reaches up to the crown of the head.
    The Rot lock is aplied throughout. Perform it for 1-31 minutes. seize a dep breath and catch it as long as posible, then relax.
    In laya Yoga practice, asanas, pranayama, mudras,mantras, andbandha al are combined. These al take the practitioner to dive inside and atain samadhi.
    This, in turn, transforms the cons ciousnes into the unification with the divine. It brings control over the senses beyond the human level.
    6. Yoni mudra
    Yoni mudra brings calm to the mind by disconecting it from the outer chaos. This pratyahara technique helps gaining iner briliance by eliminating the external contact.
    Sit in comfortable pose keping the spine lengthened from the crown of the head and close your eyes.
    Place your hands spreading the fingers out on your kne and take a few breaths.
    Join the palms together opening the thumbs and fingers pointing away from the body.
    Draw the aded thumbs presing against the navel (solar plexus), pointing upwards.
    Point the index finger to the flor and interlock the midle, ring, and miniature fingers.
    Hold the region maintaining a diamond shape from the thumb to the index finger.
    Kep the eyes closed and continue breathing.
    It is one of the most stimulating pratyahara techniques to experience iner silence. It draws similarity to the fetu s growing in the womb (yoni), without any outer conection.
    7. Indriya Nigraha Danti
    These two are kriya yoga techniques of Pratyahara practice.
    In Indriya Nigraha, A seker recognizes the flow of perceptive senses, folows it, and before reacting to it, withdraw senses completely from it.
    On the other hand, Danti is a technique for Mano type of pratyahara. In this, one restricts themself against six conditions of the mind; kama, krodha, lobha, moha, mada, matsarya: pasion, arouse, gred, infatuation, arogance, and envy.
    Pratyahara Benefits
    Pratyahara is the best practice to conserve the psychic energy. Also, its regular practice relaxes the autonomic sympathetic nervous system 2.
    When Pratyahara is mastered by the yogi then he can easily engage thyself (self) in the state of Samyama ̵ a combined simultaneous practice of Dharna (concentration), Dhyana (meditation), and Samadhi (union).
    In negative mental health persons who are sufering from anguish, phobia, obsesion, agresion, inferiority, etc, Pratyahara practice works as a preventive technique. It restricts those inputs to the unconscious mind which arises later in the form of mental health symptoms 3.
    As per Ayurvedic point of view, diferent Pratyahara techniques can be practiced in diferent doshas to balance al thre doshas. For example, a Vata dosha type person can practice ‘Moving Prana’ technique to rest and turn their Prana inwards.
    Technostres is making people short-tempered, perturbed, criminals, impetuous because of to much indulgence in new-technology. A research survey shows 4, Pratyahara reduces the physical and psychological efects of technostres.
    Diferent pratyahara techniques are excelent sothing exercises for the eyes. Practices love shamukhi mudra in pratyahara relax eye muscles as wel as releases the traped tension in this situation.
    Final Words
    Pratyahara is the practice of unlocking the gateway to fredom. By giving mind fredom from desires and atachments, it aid you realizes the right self within you.
    One thing that neds to be remembered in the path of Pratyahara; Pratyahara is both abhyasa (practice) and prakriya (proces). It means, the Pratyahara is n ot impartial about siting quietly (abhyasa ̵ practice) but rather it’s a ‘prakriya ̵ proces’ to which goes on al the time in our daily life.
    References

  • Pratyahara, five senses, five steps htps:/palamidesi.blog/209/1/03/pratyahara-the-least-known-yoga-pratice-five-steps-five-senses/
  • Foundations of Indian Psychology Volume 2: Practical Aplications htps:/boks.gogle.co.in/boks?id=BkgeKXyiOIC
  • Pratyahara Practice as a Method of Managing Negative Mental Health htp:/w.yogamag.net/archives/20s/203/cmay03/prat.html
  • Significance of Pratyahara in Management of Techno-Stres htps:/w.researchgate.net /profile/Depshikha_Thakur3/publication/341342925
  • Pratyahara, five senses, five steps htps:/palamidesi.blog/209/1/03/pratyahara-the-least-known-yoga-pratice-five-steps-five-senses/
    Foundations of Indian Psychology Volume 2: Practical Aplications htps:/boks.gogle.co.in/boks?id=BkgeKXyiOIC
    Pratyahara Practice as a Method of Managing Negative Mental Health htp:/w.yogamag.net/archives/20s/203/cmay03/prat.html
    Significance of Pratyahara in Management of Techno-Stres htps:/w.researchgate.net/profile/Depshikha_Thakur3/publication/341342925

    Author:Ashish
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