Withdrawal of the Senses
Pratyahara
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · YS 2.54 — Yoga Sutras of Patanjali, Book Two — Sadhana Pada
Drawing attention back from the senses so it is available for inward practice.
The yogic view
Patanjali defines pratyahara as the senses following the mind inward rather than running out to their objects. It is the fifth limb and the hinge of the system: everything before it arranges the body and breath, everything after it happens inside. The Gheranda Samhita gives it a whole short lesson.
What research shows
Reducing sensory input measurably lowers arousal and improves interoceptive accuracy — the ability to detect internal signals such as heartbeat and breath. Techniques that systematically move attention through the body, which is how pratyahara is usually taught, are among the better-evidenced entry practices for beginners.
How to practise
- Lie or sit comfortably in a quiet, dimly lit room.
- Take a few slow breaths and let the body settle.
- Notice each sense in turn — sound, touch, sight behind closed eyes — without following any of it.
- Then move attention deliberately through the body, part by part, without moving.
- Finish by resting attention on the natural breath for a few minutes.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Generally safe. Those with trauma histories, dissociation or psychosis should practise with eyes open and with professional support, keeping sessions short.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.