148. Avirati (अविरति), a Shotgun remedy?
In the Yoga Sutras of Patanjali, after the section on Ishwara Pranidhana (surrender to a higher power), the Antarayas (अन्तरायाः), or nine obstacles, are introduced. These obstacles can disrupt the practice of yoga, both physically and mentally, and prevent us from moving forward in our spiritual journey. The nine obstacles are:
Vyadhi (व्याधि) – Illness or physical disease.
Styana (स्त्यान) – Mental laziness or lack of enthusiasm.
Samshaya (संशय) – Doubt or uncertainty.
Pramada (प्रमाद) – Carelessness or negligence.
Alasya (आलस्य) – Sloth or laziness.
Avirati (अविरति) – Craving or attachment to sensual pleasures.
Bhranti-darshana (भ्रान्ति-दर्शन) – False perception or delusion.
Alabdha-bhumikatva (अलभ्धभूमिकत्व) – Inability to progress or reach a stage in practice.
Anavasthitatva (अनवस्थितत्व) – Instability in maintaining progress once achieved.
These obstacles arise naturally as we progress in our practice, causing mental fluctuations and physical disruptions. While Patanjali provides traditional practices to overcome them, Jeff introduces his personal remedies, specifically geared toward modern life and everyday struggles. One of the key practices Jeff emphasizes is the repetition of OM (ॐ). The vibration of OM is a powerful tool to still the mind and counteract Avirati—the attachment to sensory pleasures. By repeating OM, the mind becomes anchored and more resistant to distractions.
In addition to OM, Jeff highlights the importance of Svadhyaya (स्वाध्याय), or self-study, and Pratyahara (प्रत्याहार), the withdrawal of the senses, as crucial practices. Pratyahara, in Jeff’s practical approach, means sitting with our discomfort, with our “muck,” without needing to numb ourselves through behaviors or substances. It's the process of turning inward, observing our thoughts and sensations, and learning to be present with ourselves even in challenging moments. This introspective practice helps us confront the Antarayas directly.
To help navigate through these obstacles, Jeff suggests two key breathing practices (pranayama) that work both mentally and physically:
Shotgun Breath: This is an energizing breath technique. Start with a double-pump inhale—two quick and deep breaths in succession. Then, relax on the exhale with an open-mouth sigh—Ahhh—and allow a slight Buddha smile to soften the face. This breath helps to break through tension, energize the body, and ground the mind, making it easier to handle the obstacles that arise.
1:2 Breathing: In this technique, inhale for a specific count, and exhale for double the length of the inhale. For example, inhale for 2 seconds, then exhale for 4 seconds. Continue this practice for 1 to 3 minutes, maintaining a relaxed Buddha smile on the exhale. This gentle practice calms the nervous system, promotes mental clarity, and creates a sense of balance, helping to quiet the mind and reduce the impact of obstacles like Vyadhi, Styana, and Alasya.
Through these remedies, Jeff provides accessible, modern tools to help practitioners confront and overcome the nine obstacles. The integration of OM, self-study, and mindful breath practices helps steady the mind and body, paving the way for deeper progress in yoga and spiritual practice.
