“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”  Indriya Pratyahara is the yogic practice of withdrawing the five senses (sight, sound, smell, taste, touch) from external stimuli to reduce mental distractions and sensory overload. As the fifth limb of Ashtanga yoga, it is crucial for directing attention inward, calming the mind, and creating the necessary environment for meditation.
How does it manifest in our asana (poses) and daily yoga practice on the mat? We can find Drishti (Gaze Points) ... locking in our gaze on a specific, non-distracting point (e.g., tip of the nose, navel, or the space between the eyebrows) reducing our mental wandering and eye "bouncing" to many points in the room, students or any other potential distractions. For many practitioners, closing their eyes, shutting out visual stimuli, can better focus on internal sensations, turning attention away from the outer world. Cultivating stillness (Sthiram) during Asana practice itself acts as a foundation for Pratyahara by training the body to remain still and creating a quiet internal environment. In our modern yoga world, practitioners often avoid stability and stillness, preferring to flow from shape to shape instead of building strength and sustaining the pose to develop higher thresholds for focus and mental acuity. Releasing distraction during poses instead of focusing on pain or difficulty-level, consciously withdrawing energy from thoughts about the pose and focus on the sensation within the body is a vital way to achieve a state of withdrawal. Many students focus on what's next, dwell on what happened in a prior pose, or constantly seek more stimulus, more strength building, more stretch, more "feeling" ... as I like to say in class, "torture." The perpetual state of being engaged and overly stimulated. Just the opposite of the practice of Indriya Pratyahara. Key Principles:
By applying these, asana moves from a mere physical exercise to a profound practice of internal awareness, serving as a bridge to meditation & peace within. For modern life, this aspect allows practitioners to break the habit of constantly reacting to external sensations. How many times in life; at work, during meetings, in relationships, or as we go about our day do we allow external happenings effect how we can go about our day? MENTORSHIP WITH VICYASA™ Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening your skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas, Leanne McDermott, Elinor Cohen and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™
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“We all clean a lot of things as we go through life. We clean our clothes and wear them over our unclean hearts. We wash our hands and leave our souls untouched. We pour water on our heads and as it drips down to our feet, it cleans the dirt off our skin. But we leave our thoughts and words out of this cleanliness.”  Let's talk again about the Yamas and Niyamas: our ethical and moral guidelines outlined in classical Yoga philosophy, particularly in Patanjali’s Yoga Sutras. This foundational Yoga text provides a comprehensive approach to practicing and embodying all the limbs of Yoga. The Yamas and Niyamas are the first two limbs and aim to help us cultivate a balanced and harmonious life.
Saucha is the first niyama, or yogic observance, in yogic teachings. Saucha can be translated from Sanskrit to mean “purity” or “cleanliness.” This extends beyond just physical cleanliness, it also includes cleanliness in your environment, your mental state, and your daily approach to life. The theme for March is Saucha, or purity. When we heat the body through breathwork and intentional movement, we purify the body from the inside out. When we create a daily ritual of yoga (whether it’s an hour long hot class or 10 minutes of Sun Salutations at home) the body gets used to this method of detoxification. The sweat released from the body during a fiery practice will cleanse the body. The practice of Saucha also translates to the environment around you; as you prepare your space for practice, take a few moments to be mindful of your setup. Perhaps you begin by cleaning your mat. Place props such as yoga blocks in a space where they are accessible, and not causing haphazard clutter around you. We also practice Saucha through our personal hygiene before and after class. Likely, you’ve heard some iteration of the dictum “Your body is a temple” and taking care of your hygienic needs is a small, but important way to honor your physical vessel. Ultimately, staying present is an essential teaching that recognizes that each moment is pure, just as it is. Instead of trying to rush through a pose, derailing a teacher's sequence, avoidance towards whatever lies ahead, or remaining stuck in the past, finding a bit of acceptance in the “right now” is how we can keep the mind clean, clear and calm. By staying away from the “unclean” thoughts (fear, anxiety, ego, possessions) we open up space for authentic, kind and pure mind space. Maintaining cleanliness in our bodies, minds, and surroundings, we create an environment that supports our overall well-being and spiritual growth. This inner and outer cleanliness allows us to live more freely and joyfully, aligned with our true purpose. MENTORSHIP WITH VICYASA™ Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas, Leanne McDermott, Elinor Cohen and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Be content with what you have;  Asteya is the third Yama in the Yoga Sutras of Patanjali, following Ahimsa [non-violence] and Satya [truthfulness]. It emphasizes the importance of not taking anything that does not belong to us, whether it’s physical objects, ideas, or even time. Practicing Asteya encourages us to foster a mindset of abundance and trust, recognizing that we have enough and that we are enough.
On the surface, this seems simple: don't take things that don't belong to you. But if you dig deeper, there's so much more. Not coveting is part of an Asteya practice; "why aren't my poses like that person?", or, "I want that fancy car." When you have these thoughts, you begin to believe that your life is lacking. You focus on what is missing in your life, rather than appreciating all you do have. Being late for appointments or for class, along with leaving early habitually in class is another way to steal -- someone's time. If they arrive late, it is a signal that they do not respect your time and the consistent leaving before savasana or making up excuses why you have to leave early is a sign that there's no appreciation for others' time and space. Incorporating Asteya into our yogic practice and daily lives is a continuous journey of self-awareness and growth. It challenges us to live with integrity, gratitude, and respect for ourselves and others. As we embrace Asteya, we align more closely with the true essence of yoga—unity, harmony, and inner peace. A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Here are some of the key topics I have programmed into varying syllabuses:
What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas, Leanne McDermott, Elinor Cohen and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “We need much less than we think we need.”  What does Thanksgiving mean to an aspiring yogi? We can refer to the Sutras of Patanjali and focus on the Niyamas, specifically Santosa.
Santosa, (pronounced often as “san-toh-sha"), means contentment & the practice of this Niyama involves finding inner peace by accepting the present moment without being consumed by external circumstances, desires, or the need for what others have. It is not about stagnation, but about appreciating what is, while still being able to work toward goals from a place of abundance rather than lack. The Sutra we can look at 2.42; santosha anuttamah sukha-labhah, states that from contentment, unsurpassed happiness is gained. This Sutra emphasizes that true joy comes from inner satisfaction and gratitude for what you have, rather than from pursuing external desires or possessions. In a culture of excess, we seldom stop to just be content. We are always searching for the next best thing, the newer gadget, the "better" job, the bigger paycheck. One thing we can practice as yogis, and pass along to our family is the practice of mindfulness and awareness; slowing down to observe and recognize the beauty of provision. To distinguish the difference between a need and a desire. Practicing contentment will bring joy. Joy will awaken one’s heart to love. This love creates and reminds us of the unity we can experience with our fellow humans. Unity and togetherness ... that's called Yoga. COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. MENTORSHIP WITH VICYASA™... Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ |
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