A Healthy Body: Asana, Pranayama, Pratyahara

Cultivating a Healthy Body

The next three steps are Asana or physical pose, Pranayama or breathing exercises and Pratyahara or withdrawal of the senses, and pertain to cultivating optimal physical well-being.

3. Asana

Once the Do’s and Don’ts of the Yamas and Niyamas are understood, there follows the third step of Raja Yoga, called Asana, literally meaning physical pose. Under Asana comes the entire Yoga of physical exercises, more commonly known as Hatha Yoga. The purpose of Hatha Yoga is meant for maintaining a high level of physical health with the minimum effort. It is also meant to prepare the body to remain in a comfortable meditative pose for a long period of time. When this is achieved, the mind can easily flow towards higher states of awareness.

4. Pranayama

After Asana comes Pranayama, or the control of vital energy through the breath. This is the fourth step in Raja Yoga. In the normal study of health and vitality, people concern themselves with food, nutrition and vitamins. Pranayama concerns itself with a subtler form of energy called Prana, which is directly related to the mind. If your mind is happy, a positive form of energy enters the body and your entire system feels rejuvenated. This is independent of food. On the other hand, if your mind is depressed, that flow of energy is withdrawn and you feel dull and lethargic. Further, it is this subtle energy that controls the assimilation of food in the body. If Prana (vital energy) is lacking, then in spite of all the nutritious food a person eats, there will be no effect on the body.

The cultivation of vitalizing the Prana is called Pranayama. This takes the form of learning subtle breathing exercises. Correct breathing and controlling the breath is a powerful technique in Yoga. By regulating and controlling the breathing mechanism, one is able to absorb cosmic vital energy. In Pranayama, therefore, lies the secret for vitality, health and youth that scientists are just beginning to explore.

5. Pratyahara

Pratyahara is the Withdrawal of the Senses, implying the ability to maintain a concentrated state of mind even in the midst of many distractions. Specifically, it implies being able to withdraw the senses during a meditative state of mind. If you study the lives of great and successful men, you will note this quality. In India, Mahatma Gandhi, a great politician and saint, had this ability to withdraw his mind from all external distractions or conflicts and remain relaxed and enjoy that internal quietude at any time and at any place.

From the book Integral Yoga: The Secret to Enlightenment by Swami Jyotirmayananda, published by the Yoga Research Foundation. © Swami Jyotirmayananda. All rights reserved.