Deepening Your Practice: Moving Beyond Physical Postures in Yoga

The Eight Limbs: Yoga’s Complete Framework

“The physical postures that dominate modern yoga classes represent just one-eighth of classical yoga practice,” explains Master Chandrasekar. “When we understand yoga through Patanjali’s eight-limbed path (Ashtanga), we gain a comprehensive framework for spiritual growth.”

The eight limbs of yoga provide a roadmap for deepening your practice:

1. Yama – Ethical restraints (ahimsa/non-violence, satya/truthfulness, asteya/non-stealing, brahmacharya/right use of energy, aparigraha/non-possessiveness)
2. Niyama – Personal observances (saucha/cleanliness, santosha/contentment, tapas/discipline, svadhyaya/self-study, ishvara pranidhana/surrender)
3. Asana – Physical postures
4. Pranayama – Breath control
5. Pratyahara – Sensory withdrawal
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – Enlightenment or pure awareness

“At Pranava Yoga, we guide students to gradually incorporate all eight limbs, creating a balanced practice that addresses every aspect of human experience,” says Master Chandrasekar.

Beyond Physical Postures: The Next Steps

1. Developing a Pranayama Practice

Breath is the bridge between body and mind. Pranayama (breath control) practices regulate the flow of prana (life force) and prepare the mind for deeper states of awareness.

“Many practitioners overlook pranayama, yet it’s the crucial link between external and internal yoga practices,” notes Master Chandrasekar. “Regular pranayama practice calms the mind, balances the nervous system, and increases awareness of subtle energy.”

Start with these accessible pranayama techniques:

• Dirga Pranayama (Three-Part Breath) – Brings awareness to the complete respiratory system
• Nadi Shodhana (Alternate Nostril Breathing) – Balances the right and left hemispheres of the brain
• Ujjayi Pranayama (Victorious Breath) – Creates internal heat and builds concentration

“Begin with just 5-10 minutes daily, gradually increasing as your capacity develops,” advises Master Chandrasekar. “Quality of attention matters more than duration.”

2. Cultivating Pratyahara (Sensory Withdrawal)

In our overstimulated world, the practice of pratyahara—withdrawing attention from external stimuli—has become increasingly valuable.

“Pratyahara teaches us to direct our awareness inward rather than constantly responding to external inputs,” explains Master Chandrasekar. “This creates the conditions necessary for true meditation.”

Practices to develop pratyahara:

• Yoga Nidra – Conscious relaxation while maintaining awareness
• Sensory Deprivation – Practicing in a quiet, dimly lit room
• Digital Detox – Setting aside periods without electronic devices
• Trataka – Focused gazing at a single point (often a candle flame)

“Even 10 minutes of pratyahara practice can reset your nervous system and deepen your connection to your inner world,” says Master Chandrasekar.

3. Developing Concentration (Dharana)

Modern life has diminished our capacity for sustained attention. Dharana practices rebuild this essential mental skill.

“Concentration is the foundation of meditation,” Master Chandrasekar explains. “Without the ability to keep the mind focused on a single object, meditation remains superficial.”

Effective dharana practices:

• Mantra Repetition – Silently repeating a sacred syllable or phrase
• Visualization – Holding a mental image with steady attention
• Breath Awareness – Following the natural breath without manipulation
• Chakra Concentration – Focusing awareness on specific energy centers

“Begin with short periods—even one minute of complete concentration is valuable,” advises Master Chandrasekar. “Gradually extend the duration as your mental stability improves.”

4. Entering Meditation (Dhyana)

Meditation (dhyana) is the natural extension of concentration. While dharana involves effort, dhyana emerges when concentration becomes effortless.

“Many practitioners struggle with meditation because they attempt to skip the preparatory stages,” notes Master Chandrasekar. “When we build a foundation through asana, pranayama, pratyahara, and dharana, meditation arises naturally.”

Signs of progress in meditation:

• Decreased mental commentary
• Expanded awareness beyond physical sensations
• Moments of complete mental stillness
• Sense of unity or connectedness
• Effortless maintenance of attention

“True meditation isn’t about forcing the mind into silence but creating conditions where silence naturally emerges,” explains Master Chandrasekar.

Integrating Philosophy into Daily Practice

While dedicated meditation sessions are important, yoga philosophy can be woven throughout your day.

1. Applying Yamas and Niyamas

The ethical guidelines of yoga provide a framework for conscious living.

“The yamas and niyamas aren’t just abstract concepts but practical tools for navigating daily challenges,” says Master Chandrasekar. “They transform every interaction into an opportunity for spiritual practice.”

Daily applications:

• Ahimsa (Non-violence) – Practice compassionate communication and mindful consumption
• Satya (Truthfulness) – Cultivate honest self-reflection about your motivations and actions
• Saucha (Cleanliness) – Create order in your physical space to support mental clarity
• Svadhyaya (Self-study) – Reflect on your reactions and patterns throughout the day

“At Pranava Yoga, we encourage students to select one principle each week for focused practice,” notes Master Chandrasekar. “This approach makes philosophical integration manageable and meaningful.”

2. Karma Yoga: The Path of Selfless Action

Karma Yoga transforms ordinary activities into spiritual practice through mindful action without attachment to results.

“You don’t need a separate meditation practice if you bring complete presence to your daily actions,” explains Master Chandrasekar. “Washing dishes, preparing food, or completing work tasks can all become profound spiritual practices.”

Keys to Karma Yoga practice:

• Bring complete attention to each action
• Release concern about outcomes
• Dedicate your efforts to something beyond personal gain
• Find joy in the process rather than completion

“Karma Yoga is particularly valuable for those with busy lives,” notes Master Chandrasekar. “It transforms necessary activities into opportunities for spiritual growth.”

3. Bhakti Yoga: The Path of Devotion

Bhakti Yoga cultivates the heart’s capacity for devotion and love.

“In a world focused on intellectual understanding, Bhakti Yoga develops our emotional and intuitive intelligence,” says Master Chandrasekar. “It reminds us that yoga is ultimately about opening the heart.”

Accessible Bhakti practices:

• Chanting or singing sacred sounds and mantras
• Creating small rituals of gratitude throughout the day
• Cultivating appreciation for natural beauty
• Dedicating your practice to something beyond personal benefit

“Even those who don’t identify with traditional religious beliefs can practice Bhakti through devotion to truth, compassion, or the welfare of all beings,” explains Master Chandrasekar.

Jnana Yoga: The Path of Wisdom

Jnana Yoga involves philosophical inquiry and self-investigation.

“Jnana Yoga challenges us to question our fundamental assumptions about identity and reality,” says Master Chandrasekar. “Through systematic inquiry, we dissolve the mental patterns that create suffering.”

Core Jnana practices:

• Self-inquiry through questions like “Who am I?”
• Studying classical texts such as the Upanishads, Yoga Sutras, or Bhagavad Gita
• Contemplating fundamental principles of yoga philosophy
• Examining the nature of consciousness and awareness

“At Pranava Yoga, our advanced studies program incorporates Jnana practice through guided study of classical texts and structured self-inquiry,” notes Master Chandrasekar.

Common Challenges in Deepening Practice

1. Inconsistency

“Most practitioners struggle with maintaining regular practice,” acknowledges Master Chandrasekar. “The key is to create realistic commitments rather than ambitious schedules that become unsustainable.”

Solutions:

• Start with brief but regular practices (even 10-15 minutes daily)
• Link new practices to existing habits
• Join a practice community for accountability
• Track your practice to build momentum

2. Balancing Tradition and Innovation

“Another challenge is finding the balance between respecting traditional teachings and adapting practice to contemporary life,” notes Master Chandrasekar.

Solutions:

• Study classical texts directly rather than relying solely on interpretations
• Seek teachers with deep knowledge of tradition and practical modern experience
• Test teachings through direct experience rather than blind acceptance
• Recognize the difference between core principles and cultural expressions

3. Bypassing Emotional Work

“Some practitioners use spiritual concepts to avoid addressing psychological challenges,” cautions Master Chandrasekar. “Authentic spiritual development includes facing our shadows and emotional patterns.”

Solutions:

• Cultivate self-honesty about motivations and struggles
• Recognize that spiritual awakening typically involves confronting difficult emotions
• Consider complementary psychological work when needed
• Build a practice community that supports authenticity

Creating Your Integrated Practice

As you move beyond physical postures, consider these steps for developing a comprehensive practice:

1. Honest Assessment

“Begin by honestly evaluating your current practice and life circumstances,” advises Master Chandrasekar. “Understanding your starting point allows for realistic and sustainable growth.”

Consider:

• Which aspects of practice naturally resonate with you?
• What are your current life demands and limitations?
• Which elements feel missing or underdeveloped in your practice?
• What specific goals or intentions inspire your practice?