We have learnt the ethics and principles of living in society and cultivation of good habits in ourselves through Yam and Niyam. Through Asana and Pranayama, we have learnt to keep our bodies strong and energetic and our minds fresh. But our attention and energies are still scattered outside through sensory inputs and attractions of the material world. We need to withdraw our senses from the external world and bring out attention inside us. This is Pratyahara. Pratyahara is the 5th limb of Ashtanga yoga and it is about taking ourselves from the outside to the inside. It is withdrawing the senses from the external world so that the yogi pilots himself within and can find the Self.
Pratyahara literally means "to draw toward the opposite". The normal movement of the senses is to flow outward towards the material world. Pratyahara is all about going against the normal nature of the sense and moving in the opposite direction – within ourselves. It is a difficult thing as we are going against the grain or the nature of the senses. We have to bring the outgoing senses together and change the direction of the movement of sense towards the core of our being.
Pratyahara is practiced by withdrawing all our senses and focusing on the inward and outward breath. With practice, the senses withdraw from outside and are focused inwardly. It can also be done by closing the eyes and withdrawing the senses to focus on the third eye. Doing mantra japa with eyes closed and all attention on the mantra is also a form of Pratyahara. When we close our eyes, and make intent of focusing within, we shut our ears too and we reduce external stimuli. Hence it becomes easier to focus within.
Pratyahara is not easy to practice in the beginning as we have spent all our lives, till that point of time, indulging in external stimuli. Our sense organs are used to running around like wild horses without any control whenever there is attraction. When we start practicing Prayahara, we are creating new habits. We are training our senses to let go of all external attractions and move within. This “reining-in” of senses is not easy as the senses have always been uncontrolled and have ruled us superseding the warnings of common sense and the voice of conscience. We have always been slaves to our senses and where senses are concerned, we have no independence or say in the matter. With practice of Pratyahara, we take a giant step towards freedom from the senses and their illogical subjugation. Only with practice of Pratyahara, we can internalize our awareness and understand what is happening to us mentally. Only when we understand our mental reactions, working of the mind, thoughts and ego, we are able to overcome and let go of many wrong notions that we have about our self image, our nature, mind and self. Pratyahara helps us by detachment from the ups and downs of life. Through this practice, we can overcome and transcend the trails and sufferings of life. We are enabled to see such trails and challenges in a positive manner and this helps us to face them with courage and solve our problems. We prepare ourselves to shape our mind into a powerful tool to help us in life and in our spiritual practices.
According to Patanjali, Pratyahara is a bridge between the external aspects of yoga and internal aspects of yoga. The external aspects of yoga are Yam, Niyam, Asana and Pranayama. The internal aspects of yoga are Dharan, Dhyana and Samadhi. Pratyahara is the center point of cross-over from the external aspects to internal aspects of Yoga. During Pratyahara, we internalize our consciousness, so that the sensations of taste, touch, sight, smell or hearing do not reach their respective centres in our brain. When these the sensations take place, we do not register them and we are not disturbed or stimulated. When we reach this level, we go the next levels of Dharana – concentration, Dhyana – meditation, and Samadhi – mystical absorption within self.
