📖The Breath Knows What to Do: Pranayama in the Yoga Sutras

We don’t usually think about the breath unless something feels off. But in practice, we start to notice how much it reveals. The breath reflects what’s happening in the body, the mind, and the nervous system—sometimes more honestly than our thoughts can.

In the Yoga Sutra, Patanjali doesn’t introduce pranayama as a dramatic or advanced technique. Instead, he describes a shift in attention—one that begins when the body is steady and quiet.

II.49 – “Pranayama is the regulation of the breath; the control of inhalation and exhalation. It is to be practiced only after perfection in asana is attained.”
(Translation: B.K.S. Iyengar)

In our own practice, that doesn’t mean asana must be perfect. It means we’ve developed enough awareness and stability to start paying attention to the breath—without needing to adjust or perform.

II.50 – “The flow of inhalation and exhalation is regulated by location, time, and number, and becomes prolonged and subtle.”

This doesn’t happen all at once. As Chip Hartranft writes, the breath isn’t forced into a pattern—it’s observed. And through steady observation, it begins to change. We may notice moments of stillness between breaths or feel the exhalation begin to lengthen naturally.

II.51 – “The fourth type of pranayama transcends the external and internal forms of breathing.”

Iyengar and Hartranft both describe this as a space that isn’t created by effort—it becomes noticeable when the breath is steady and the senses are no longer agitated. That space—sometimes just a pause—can become a reference point for attention.

This approach is slow and respectful. It doesn’t require us to do anything dramatic. It asks us to listen.

🧘‍♀️ A Grounded Practice for Breath Observation

This short sequence helps prepare the body and senses for observing the breath. There’s no goal here. Just notice.

1. Savasana – 5–7 minutes
   Lie with support under the head, back, and knees. Let the breath move naturally.

2. Supported Setu Bandha Sarvangasana – 3–5 minutes
   Notice where the breath moves—chest, ribs, back. Watch, don’t adjust.

3. Return to Savasana – 5 minutes
   Now observe the exhalation. Is there more ease? Does anything shift without effort?

4. Optional: Try a few cycles of Ujjayi I¹ or Viloma I²
   Stay relaxed. If you feel yourself working too hard, return to simple observation.

Pranayama begins with attention—not with control. The breath already knows what to do. We’re just learning how to notice it.

Footnotes:

¹ Ujjayi I – Reclined breath observation. Inhale and exhale through the nose with a quiet sound in the throat. No holding of the breath. Focus is on smooth, even rhythm.
² Viloma I – Interrupted inhalation. Breathe in partway, pause, then continue. Repeat until the lungs feel full, followed by a steady exhalation. Builds sensitivity to how the breath fills different parts of the chest.

Samadhi: The Merging of Consciousness in Practice

For the experienced practitioner, Samadhi—the eighth limb of yoga—can feel like the most elusive part of the yogic path. Often described as a state of total absorption, it is sometimes seen as a distant goal, reserved for sages in deep meditation. But Samadhi is not an endpoint; it is cultivated through continuous, dedicated practice.

We may experience glimpses of this state in practice—moments of complete absorption where the fluctuations of the mind settle, and awareness becomes singular. But just as often, we notice the gaps: the mind wavers, the body holds tension, the breath becomes uneven. Samadhi is not about achieving a perfect state but about refining awareness until separation dissolves and only the experience remains.

The Role of Body, Breath, and Mind in Practice

Yoga involves the integration of body, breath, and mind, with each layer supporting the next. While asana prepares the body and pranayama refines the breath, these are means to bring steadiness to the mind—the prerequisite for deeper states of concentration (dharana), meditation (dhyana), and ultimately, Samadhi.

The gaps in practice—where the body resists, the breath falters, or the mind is restless—are part of the process. Rather than forcing alignment, the work is to develop continuous awareness so that the mind does not waver, the breath flows steadily, and the body becomes a vessel for inner stillness.

Effort, Will, and the Moment of Surrender

Yoga requires discipline (tapas), but exertion alone does not lead to Samadhi. As B.K.S. Iyengar writes in Light on Life, "Sometimes the body is willing, but the mind is weak. At other times, the mind is willing, but the body is weak." The fluctuations between effort and hesitation are part of the practice.

At a certain point, effort gives way to surrender (isvara pranidhana). There is a moment when the pose stops being something we "do" and becomes something we are fully absorbed in. This is not passivity—it is a refined state of balance where effort and awareness merge, and the practitioner is neither pushing nor hesitating.

The Transition from Dharana to Dhyana to Samadhi

Concentration (dharana) leads to meditation (dhyana), which can unfold into Samadhi. When the mind is focused without distraction and attention remains steady, it can transition into deeper absorption.

While Samadhi is often associated with seated meditation, asana itself can be meditative when practiced with full awareness. In rare moments, when the mind is unwavering and the body and breath are fully engaged without effort, a practitioner may experience a glimpse of Samadhi—a moment where only the experience remains, and all sense of separation dissolves.

Yoga is not confined to the mat. The discipline of practice prepares us for life, teaching us how to remain steady, even when faced with challenges.

Glimpses of this steadiness may appear in daily life:

• When deeply engaged in work or study, with full concentration and no distractions.

• In moments of complete stillness, where thoughts settle naturally.

• When a challenging situation demands full attention, and there is clarity instead of reaction.

True steadiness does not come from suppressing fluctuations but from refining awareness so that distractions lose their hold.

working with the Mind-Body Divide

The struggle between the body and mind is a familiar one. "Sometimes the body is willing, but the mind is weak. At other times, the mind is willing, but the body is weak."

This fluctuation is natural, but through dedicated, intelligent practice, the forces of body, breath, and mind begin to work together. Instead of forcing the body or suppressing the mind, the practice is to observe, adjust, and continue—with patience and perseverance.

Samadhi does not require perfection. It requires presence.

A Practical Approach to Cultivating Absorption

One way to develop steadiness of mind is to bring complete attention to a single breath cycle during practice.

Try this:

• Choose a moment in an asana where you feel stable.

• Observe one full inhale and one full exhale without controlling or anticipating.

• Notice how the breath moves through the body, how awareness follows, and whether the mind remains steady.

This small act of focused awareness is an entry point to deeper states of concentration and absorption, refining the ability to remain present in practice—and in life.

Final Thoughts

Samadhi is not something to chase; it is something that unfolds gradually through dedicated practice.

It emerges in the seamless integration of body, breath, and mind. In the balance of effort and surrender. In the ability to remain fully present without forcing or resisting.

So where do you notice glimpses of Samadhi in your practice? And where does it still feel out of reach?

With continued practice, patience, and self-inquiry, Samadhi may reveal itself—not as a distant goal, but as a state that arises when the conditions are right—both on the mat and in daily life.

The Power of the Present Moment: Mental Focus and Mindfulness in Iyengar Yoga

In a world where multitasking is celebrated and distractions are constant, the idea of dedicating your full attention to a single moment feels almost radical. Yet, in Iyengar Yoga, this radical act of focus and mindfulness is the cornerstone of the practice. It’s not just about the postures—it’s about the awareness you bring to each movement, each breath, and each moment on the mat.

Mindfulness: The Heartbeat of Iyengar Yoga

At its core, Iyengar Yoga is a practice of precision. Each pose is carefully aligned, each breath intentional, and every transition purposeful. This approach requires more than physical effort; it demands mental engagement. Mindfulness—the art of being fully present—is the thread that weaves the physical and mental aspects of the practice together.

When you’re mindful in your practice, yoga becomes more than a series of movements; it becomes a dialogue between your body and mind. You notice the nuances of your alignment, the sensations in your muscles, and even the rhythm of your breath. This awareness transforms the practice into a moving meditation, grounding you firmly in the present moment.

Mental Focus: A Tool for Growth

In Iyengar Yoga, mental focus is more than concentration—it’s a tool for personal growth. Each pose challenges you to direct your attention to specific actions: the grounding of your feet, the extension of your spine, or the openness of your chest. This focused attention not only improves your physical alignment but also trains your mind to stay steady and calm, even in moments of discomfort or challenge.

Over time, this practice of focused awareness extends beyond the mat. You begin to approach life’s challenges with the same steady focus, finding clarity and calm in situations that once felt overwhelming.

How Mindfulness Enhances Your Practice

• Improved Alignment: By staying present, you’re more likely to notice and correct misalignments, reducing the risk of injury and deepening your poses.

• Deeper Connection: Mindfulness allows you to connect with your body’s unique needs, honoring its limits and celebrating its strengths.

• Stress Reduction: Focusing on the present moment quiets the mental chatter, creating a sense of calm and balance.

• Emotional Awareness: As you observe your thoughts and feelings without judgment, you cultivate a greater understanding of yourself, both on and off the mat.

Bringing Focus and Mindfulness to Your Practice

1. Set an Intention: Before stepping onto your mat, take a moment to set a clear intention for your practice. This anchors your focus and gives your practice purpose.

2. Embrace the Breath: Use your breath as a guide, letting it steady your movements and draw your attention inward.

3. Slow Down: In Iyengar Yoga, precision takes precedence over speed. Embrace the slower pace, allowing yourself to fully experience each pose.

4. Stay Curious: Approach your practice with a beginner’s mindset, remaining open to what each pose has to teach you.

The Ripple Effect of Mindful Practice

The beauty of cultivating mindfulness and mental focus in Iyengar Yoga is that its benefits extend far beyond the studio. You may find yourself more patient in conversations, more present with loved ones, and better equipped to handle life’s challenges with grace and poise.

At Iyengar Yoga Source, we honor the transformative power of mindfulness and focus, weaving these principles into every class. Whether you’re just beginning your yoga journey or looking to deepen your practice, Iyengar Yoga offers a path to greater awareness, balance, and peace.

Ready to step onto the mat with intention and clarity? Join us and experience how Iyengar Yoga can help you cultivate focus, mindfulness, and a deeper connection to yourself.

The Power of Om: A Journey Through Sound and Stillness

Chanting the sound of Om is one of the most profound and accessible practices in yoga. It is a sound that resonates not just through the vocal cords, but deep into the mind, body, and soul. Rooted in ancient traditions, Om represents the essence of the universe—the sound that connects all things. As B.K.S. Iyengar explained, “Om is the origin of all sounds. It is not a word but rather an intonation, which, like music, transcends the barriers of age, race, culture, and even species.”

In the Iyengar Yoga tradition, Om chanting is more than a ritual; it is a practice of alignment and awareness. It sets the tone for each class, centering the mind and creating a shared sense of focus. Whether at the beginning or end of a practice, the vibration of Om creates a bridge between the physical and the spiritual, between effort and surrender.

Why Chant Om?

The benefits of chanting Om are both tangible and subtle. Physically, the vibration soothes the nervous system and enhances breath control. Mentally, it fosters clarity and quiets the mind. Spiritually, it reminds us of our connection to something greater. As Geeta Iyengar so eloquently said, “The sound of Om is the sound of the inner self. When we chant Om, we tune ourselves to the universal rhythm.”

Breaking Down the Sound of Om

Om is not just a single sound but a combination of three syllables: A, U, M. These syllables represent different states of consciousness:

- A: The waking state, symbolizing the external world.

- U: The dream state, connecting us to the subtle inner world.

- M: The deep sleep state, merging into the universal oneness.

Together, they form a complete cycle, ending in the silence that follows—the ultimate state of yoga, where the mind is still and the self is realized.

How to Practice Om Chanting

1. Sit Comfortably: Find a seated position with a tall spine, relaxed shoulders, and steady breath.

2. Take a Deep Breath: Inhale fully, preparing to chant.

3. Exhale into the Sound: Begin with a prolonged “Aaa,” followed by a resonant “Uuu,” and finish with a soft “Mmm,” allowing the vibration to fade into silence.

4. Listen to the Silence: After chanting, observe the stillness. This is where the sound of Om has its most profound effect.

A Practice Rooted in Tradition

In the Iyengar tradition, Om is often chanted three times at the start and end of class. B.K.S. Iyengar emphasized that this simple act brings unity and grounding: “Om aligns the practitioner to the vibration of the universe. It is the highest vibration, and chanting it creates harmony within and around us.”

For students new to chanting, it can feel unfamiliar or even uncomfortable. However, the practice of Om does not require perfection, only sincerity. Over time, the sound becomes a companion, a guide, and a teacher.

Incorporating Om into Daily Life

Chanting Om need not be confined to yoga class. It can be practiced at the start of the day to set an intention, during moments of stress to find calm, or at bedtime to transition into rest. As Prashant Iyengar reminds us, “Om is the bridge between the finite and the infinite. It teaches us to transcend and transform.”

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Whether you chant Om once or many times, its resonance lingers, transforming the ordinary into the extraordinary. In its vibration, we find connection; in its silence, we find peace.

Let the sound of Om be your companion as you navigate the path of yoga, grounding you in the present moment and connecting you to the infinite.

Take a deep breath, chant Om, and listen—what do you hear?

If you’d like to experience the practice of Om and its integration into a yoga session, join us at Iyengar Yoga Source, where precision and mindfulness meet tradition. We look forward to chanting with you.