The Final Limbs of — and

Most of our teaching involves the practices of and , the third and fourth limbs of yoga. But four additional limbs of yoga need attention if you want to create a fully integrated experience of yoga. We spend a great deal of time in yoga training working with how to teach asana and pranayama, but be sure to include these final integration components into each class you teach, and into your own personal practice. These are the real gems of the yoga practice.

Integration is what makes yoga different from other forms of physical movement. Each class should include time dedicated to the practice of withdrawing the outer senses and focusing the mind inward. The practice of yoga enables us to move to a deeper connection with our inner space. By connecting to our inner selves we can recognize our connection to all other people, beings, and aspects of the greater world. Our inner world is a microcosm of the greater macrocosm.

Pratyahara, Withdrawal of the Senses

Pratyahara is the practice of withdrawing the senses from distractions. We do not have to look, taste, or take whatever our mind immediately wants. When we practice pratyahara, we control the mind by cultivating detachment from sensory impulses; our goal is not to struggle, but to observe our reactions instead of simply acting. Allowing our senses to rule our decisions creates a loss of , or energy. We can encourage withdrawal of the senses by creating positive images and impressions in the mind through and visualization. We can visualize colors, shapes, patterns, and to go along with these. The breath offers another tool towards withdrawal from the senses. Ujjaii breathing, the aspirant sound of the breath created by constricting the glottis muscle at the back of the throat, is perhaps our best tool for quieting the mind and turning the senses inward. If you can teach your students just one thing, just the one most important thing — teach them to quietly breathe and reflect upon the present moment with the breath and to feel the connection to oneness.

Shavasana also encourages pratyahara. In deep relaxation we release all tension. At first these practices may be difficult for your students, so only focus on a few minutes. Over time, you might find that they become more receptive to the domain of the inner space. Such relaxation is necessary for healing on a deep level.

Samyama — The Final Three Limbs

Dharana, dhyana, and are the final three limbs of the eightfold path laid out by , and they are given the subcategory and defined in the Yoga Sutras as “Samyama.” These pertain to concentration, , and the bliss of enlightenment or self- realization. It is important to note that according to Patanjali, meditation is not something that we can “do.” It is a state that happens upon us after dedicated concentration on a specified object of attention (such as the divine, light, or awareness). Once the inner state has been purified and properly prepared, meditation will happen all on its own. We can only participate in the concentration, the dharana; the dhyana happens by the grace of the divine. The same can be said for samadhi. Dharana, the only aspect of samyama we can control, is about our dedication to returning to the practice, taking time to sit and concentrate on our quiet inner state, on the movement of the breath, and on the calming and stilling of the mind.