8 A JOURNEY INTO YIN YOGA
Pranayama should always be learned from a qualified instructor, and just
like physical yoga, it should be performed without straining. The goal is not
to see how long you can hold your breath, although over time you will notice
breath retention taking less effort. Instead, the objective is to master the flow
of the breath. The breath is the foundation of the physical practice. Make the
breath the focus and from there everything will fall into place. The power of
the breath will lead you to the posture’s sweet spot with ease.
When you focus on the breath, you can give gratitude for its support and
nourishment. With each inhalation, you breathe vitality into your being, and
with each exhalation, you surrender everything that is no longer serving you.
The gift of breath is the gift of life.Limb Five: Pratyahara, or Sense Control
Pratyahara is the control of or withdrawal from the five senses. Throughout
our lives, the senses of touch, taste, sight, hearing, and smell provide informa-
tion to our brains. When practicing pratyahara, we shut off the external flow
of data, giving ourselves the opportunity to retreat within. Just like astronauts
explore outer space, yogis investigate the inner space.
If we are always looking outside of ourselves, how will we ever really
know who we are, what we are made of, why we are here, and what we
came here to do? Some people are afraid of looking within, frightened of what
they might discover. Certainly, anything that you’ve been avoiding or running
away from will finally have an opportunity to present itself while you practice
pratyahara. It is for these moments that we practice warrior poses, so that we
have the courage to face our inner demons. These inner demons are part of
what makes us human, and we must learn to somehow love that aspect of
ourselves if we are to free ourselves from their grasp. The things we resist
persist, and we are able to move through the things we embrace with grace.
Often in yoga, we use the metaphor of a person driving a chariot to illustrate
the role of the senses. The five senses are like five horses, the chariot repre-
sents the body, and the driver represents the mind. Sadly, in many instances,
the five senses, or horses, run wild and inevitably lead the person and the
chariot off a cliff. However, when we take command of our senses, we are
able to steer ourselves down the path of health, integrity, and joy. This stage
can take a significant amount of time to master, but it’s a key turning point
into the final stages of fully experiencing the eight limbs of yoga.Limb Six: Dharana, or Focus and Concentration
Dharana, which means focus or concentration, is the first stage of meditation.
Focus, like muscle, becomes stronger the more you use it. In this case, the
“muscle” exists within your brain. The brain is composed of neural branches
that create patterns in the way you think, speak, and act. Through neuroplas-
ticity, which is the ability to change the neural pathways through behavior,