By Raquel Issenberg
Finding expressions of our divinity within can be the most rewarding experience of our yoga practice.
However, the oversold idea of spiritual bliss may appear abstract and dull even when our desire to find purpose beyond poses and meditation continues to grow.
Despite its philosophical expectation, bliss or samadhi are pure yogic concepts that describe the last step of a path, the Eight Limbs, and that everyday yogis can interpret as attainable glimpses of pure joy while being in deep awareness.
To experience these subtle states, we move through layers, sheaths, or “koshas” in order to obtain a clear vision of our nature.
The Pancha Kosha model (Five Layers, in Sanskrit) aids the student to move forward into a profound understanding of the manifestations of existence. We remove the illusion that distorts our true wisdom as these sheaths or layers that cover our soul become more transparent.
First exposed in the Taittirīya Upanishad around 2,600 years ago, the Koshas are fundamental teachings that have remarkably remained current and helpful to seekers throughout the millennia.
▶ Here are some highlights of how to work with these “coverings”, navigate them mindfully, and distill their subtleties through pragmatic actions.
The Kosha Model
How can I enrich my life by bringing awareness into these layers? Each “kosha” description below comes with three practical tasks to help you work with them.
⇢ Start with one exercise of each, even if you practice the same one in several layers.
√ Review the following examples and see what suits you best.
⫸ ANNAMAYA KOSHA (Food/body layer or sheath)
This layer is the most visible as it describes our physical body through the perspective of nourishment. Anna means “food” in Sanskrit.
1. Regulation of the nervous system: Conscious movement, postural yoga, exercise with breath alignment.
2. Maintaining or reestablishing a healthy relationship with food: nourishment over “diet culture”.
3. Digestion and elimination: Ayurveda can be an essential resource to rethink eating habits and approach nutrition based on the individual’s nature.
⫸ PRANAMAYA KOSHA (Vital energy/breath layer or sheath)
This sheath is “prana”, the internal and intelligent energy that forms and supports the physical body. We access prana and this layer through the breath but we must foster breath awareness.
1. The continuous regulation of the nervous system through movement & postures.
2. Breath awareness, breath training, and breath-aligned movement: reestablishing a relationship with the breath with relaxation practices, relearning how to breathe diaphragmatically, and practicing linking the breath with postures.
3. Breathwork (basic and advanced)
⫸ MANOMAYA KOSHA (Mind layer or sheath)
Manas, the “mind” in Sanskrit, forms this layer as the way the external stimuli are filtered through the senses. Perceptions lead to actions.
1. De-weeding the mind with the exploration of the Yamas and Niyamas, which will support the journey through the Eight Limbs of Yoga.
2. A steady meditation practice, and adhering to one style. Start exploring systematic relaxations, like 61 Points.
3. Mantra: prayers of a tradition, universal mantras, and/or a silent mantra repetition.
⫸ VIJNAMAYA KOSHA (Intellect/discernment layer or sheath)
This is the layer of wisdom and discrimination, also called the inner teacher. Only when the awareness deepens, it is possible to start noticing the subtleties of truth and clear vision.
1. The practice of yogic principles with deliberate but effortless intention.
2. Seva (selfless service, in Sanskrit) will help let go of the ego, which can interfere with higher discernment.
3. Systematic relaxations into the practice of Yoga Nidra, and a solid silent meditation or mantra repetition.
⫸ ANANDAMAYA KOSHA (Bliss/Realization layer or sheath)
1. Trust in your inner source of joy and creativity by doing what you love with deliberate intention.
2. Letting go of any expectation. Practice Yoga Nidra.
3. Silent mantra repetition. There are several ways to approach this sacred practice according to different lineages, but a few examples include universal mantras, a revealed bija (seed, in Sanskrit) mantra given in initiation by a spiritual master teacher, or a revealed bija mantra obtained by Vedic astrology (the science of Jyotish).
All of the yogic concepts mentioned here represent a process, and every process has its up and downs, as well as its physical limits.
We can all embody our version of a blissful existence only through experience. Remember that each “inward journey” has its unique vehicle to cruise around life.
Sources:
Yoga: Mastering the Basics by Rolf Sovik and Sandra Anderson
Yoga & Psychotherapy: The Evolution of Consciousness by Rudolph Ballentine, Swami Ajaya, and Swami Rama
Body/breath/mind/wisdom
Find your bliss: it’s all around!
