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Writer's pictureYoga on the Move

Pratyāhāra (प्रत्याहार) - Withdrawal of the senses

Focus of the Month: November 2024

written by Anna-Katharina Kestel


​​Have you noticed how the shorter and darker days affect your energy and mood?

As we transition more and more into the darkest season of the year, it can be challenging for some of us to adapt to the shorter days, slowing down and turning inwards. This seasonal shift may trigger feelings of sadness or anxiety, making it essential to cultivate practices that help us stay centered and resilient. It highlights the importance of Pratyahara.


Understanding Pratyahara

Pratyahara, is from the Sanskrit “prati” (against) and “ahara” (to take), means "withdrawal of the senses." It is the fifth limb of Patanjali’s Eight Limbs of Yoga, guiding practitioners toward self-realization encouraging us to redirect our attention inward and cultivate a deeper connection with ourselves.





“At the center of your being, you have the answer; you know who you are and you know what you want.” 

- Lao Tzu





Pratyahara and the Metal Element

This inward shift aligns beautifully with the energy of the Metal element in Traditional Chinese Medicine, which embodies clarity, boundaries, and release.

As the season invites us to let go and refine, Pratyahara also prompts us to withdraw from sensory distractions, bringing clarity and awareness to our thoughts and emotions, nurturing our self-awareness and -discovery.


Practicing Pratyahara On and Off the Mat

In order to cultivate this mindfulness and self-awareness through Pratyahara we need to …


On the Mat:

  • Mindful Movements: Incorporate slower, restorative poses like Viparita Karani (legs up the wall) or Supta Baddha Konasana (reclined bound angle) to encourage relaxation and inward focus.

  • Breath Awareness: Utilize Pranayama techniques such as Ujjayi (oceans breath) to center your attention and deepen your present-moment connection.

  • Meditation: Dedicate time to sit in silence, maybe guided meditations that emphasize inward focus, fostering self-awareness and emotional connection.


Off the Mat:

  • Digital Detox: Designate times to unplug from devices for reflection, journaling, or enjoying nature, allowing for mental space to process thoughts.

  • Mindful Eating: Savor meals by paying attention to flavors and textures, cultivating gratitude and presence in daily life.

  • Nature Connection: Spend time outdoors, listening to nature’s rhythms to inspire your inward journey and reflect on the beauty of stillness.

  • Self-care rituals: Find time for yourself taking a warm bath, drinking tea while reading your favorite book or cooking a nurturing meal to be just with yourself


Embracing Pratyahara enhances mindfulness and self-awareness amid the growing darkness. Through practicing it we create space for reflection and self-discovery, connecting deeper to our true selves. Finding peace and warmth to sustain us through the colder months.

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