From childhood onwards, you may have believed that your physical body is who you are – that your physical body defines your existence. However, according to yoga philosophy, there are many other dimensions of existence than just the physical one. It states that we also have a subtle body which is much more intricate than the physical one.
यत् पिण्डे तत् ब्रह्माण्डे
That which is within your body is also in the cosmos. The microcosm is not separate from the macrocosm.
This sutra wonderfully captures the essence of the subtle body in yoga, where the macrocosm is similar to the microcosm. Your physical body, with its tangible parts, is only a fraction of the whole. Your subtle body, an energy system, is beyond this physical body and it makes up your emotions, your mind and your connection with the divine.
In the Vedas, there is a mention of Panchakosha or five dimensions of our human existence. These five dimensions are namely, Annamaya Kosha or the physical body which is sustained by food, the Pranamaya Kosha or the layer where our bio-energy flows, the Manomaya Kosha which conducts emotions and feelings, the Vijnanamaya Kosha which is responsible for thinking and making decisions, and finally, the Anandamaya Kosha which is responsible for bliss and spirituality. All these five dimensions of our existence can be kept in a harmonious balance by being mindful in our regular activities such as food habits, exercise, breathing, meditation, and rest. Therefore, the dimensions of yoga go beyond asanas and other techniques. When you do yoga sadhana with awareness of the subtle body, you will be able to experience harmony in all areas of your life. The five koshas lead the sadhak eventually to a realization of the Self.
This concept of the subtle body is called Sukshma sharira in the yogic texts. The dimensions of yoga reach much deeper than your body’s skin, muscles and bones or the Sthula sharira. The subtle body is made up of nadis (energy channels), chakras (energy centers), and prana (bio-energy). When it comes to yoga and the subtle body, these elements are very important because they help to regulate the flow of energy in the body.
In the yogic tradition, chakras are like wheels of energy located in our subtle body. While we can't see or touch them, they are associated with our senses, imagination, intellect and emotions. There are seven main chakras, starting with the Root Chakra at the base of the spine and extending to the Crown Chakra at the top of the head.
Let's begin our exploration with the Muladhara Chakra, also known as the Root Chakra. It is located at the base of the spine. This lowermost chakra is associated with the earth element, excretion, and the sense of smell. If you balance this chakra, you will be able to use the tremendous potential that you are born with.
When this chakra is blocked, you may experience low self-esteem or feel emotionally needy. To bring balance, you can practice asanas like Yogendra Dhanurvakrasana. These asanas compress and release your lower spine. Walking barefoot on grass also helps in re-establishing your connection to the Earth and activates your Muladhara chakra. By grounding and finding stability, you can cultivate confidence and fearlessness.
Now, let's move up from the Muladhara chakra to the Svadhishthana Chakra. This is situated near your navel. It is also known as the Sacral Chakra and it is linked to the reproductive organs and the sense of taste. This Chakra stores your samskaras, which play an important role in your motivations and desires.
The Svadhisthana Chakra, is associated with your creativity and emotional stability. An unbalanced sacral chakra can lead to emotional ups and downs and guilt. To stimulate this chakra, try Yogendra Malasana. This deep squat helps you to flow with life and welcome positive changes. You may even stand with your feet hip-width apart, and start swaying your hips gently in a circular motion. Feel the flow of energy in your lower abdomen. This technique helps unlock your creativity.
Next comes the Manipura Chakra, located behind the navel in the Solar Plexus region. It is the center of willpower. Manipura is associated with the power of fire, digestion, sight, and movement. Through meditation on this Chakra, you can get the power to impact the world positively.
The Manipura Chakra encourages you to take action and be productive. A blocked Manipura Chakra can result in low self-esteem and lack of courage. To awaken your inner power, you can practice asanas which are part of the Suryanamaskar sequence. Agnisara kriya is also helpful in activating this powerful chakra. When activated, the navel chakra or Manipura chakra promotes clarity of mind, balance, confidence, strength, and compassion.
We will move now to the Anahata Chakra or the Heart Chakra. This Chakra is known as a centre of love, compassion, touch, air, and the actions of our hands.
Blockages in this chakra may lead to possessiveness or fear of rejection. To activate this chakra, you can practice an excellent heart-opener asana called Yogendra Ushtrasana. This backbend allows us to communicate emotions in healthy ways and form deeper connections. It brings Aishwarya bhava – the feeling of confidence and assurance. Another way to awaken Anahata chakra is to sit cross-legged, place your hands on your heart, and take deep breaths, focusing on love and gratitude. As you exhale, imagine sending love to yourself and others. This technique helps you to have better relationships and spreads positive vibrations.
Now, let's explore the Vishuddhi Chakra, the Throat Chakra. This chakra serves as the center of purification. It is associated with discrimination and self-expression. Activating Vishuddhi transforms negative experiences into wisdom. It is also related to speaking and hearing.
So, Vishuddhi Chakra is about effective communication and finding your voice. When this is blocked, you may struggle to express yourselves. To stimulate this chakra, practice Yogendra Sarvangasana , Yogendra Halasana and Yogendra Matsyasana. Pranayamas like Ujjayi and Bhramari are also helpful in balancing your energy in the Vishuddhi chakra.
As we go up to the Ajna Chakra, sometimes referred to as the Third Eye, we get to the seat of the intellect. This Chakra gives us the ability to see beyond the ordinary sight. In ancient teachings, Gurus were known to communicate knowledge to disciples through this powerful Chakra.
When the Ajna Chakra is imbalanced, it results in close-mindedness and distrust. For better insight, you can try Yogendra Sukhasana. Sit comfortably, close your eyes, and focus your attention between your eyebrows. Imagine a bright light radiating from this spot. This technique enhances your wisdom and connects you to higher knowledge. You may also do a kriya called Trataka in which you gaze at the soft light of a candle or the tender rising or setting sun.
Finally, we reach the Sahasrara Chakra. It is called the Crown Chakra as it is located at the top of the head. In pictures, you will see it represented as a blooming thousand-petalled lotus. It stands for profound connection with a higher power. Sahasrara liberates us from karmas and reveals the hidden energy within ourselves.
When this chakra is blocked, you may struggle to find inner peace and rely on external sources for happiness. To experience a deeper sense of freedom, practice Yogendra Shavasana, or Corpse Pose. This powerful pose will reduce your response to any type of stress.
Nadis are the energy channels through which the bio-energy moves in the subtle body. There are 72,000 nadis with three of these being more important. These are:
Ida Nadi: This is the left channel, related with the moon, cooling energy, and the parasympathetic nervous system. It is about the calming aspects of the mind.
Pingala Nadi: This is the right channel, related with the sun, heat, and the sympathetic nervous system. It represents active energy.
Sushumna Nadi: This is the central channel, which runs the spine. When the bio-energy flows freely the sushumna nadi, a state of balance is achieved.
It is through the nadis that energy moves from one chakra to another in either upward or downward directions. When the energy moves through different chakras in the upward direction, it is called Urdhvagati. And when this happens, a person experiences great enthusiasm, creativity, generosity, love, gratitude, awareness and supreme joy. On the other hand, when the energy flows in the downward direction, it is called Adhogati. In such a state, a person may experience anger, hatred, fear, envy, lust, and lethargy.
You may have personally experienced this upward and downward flow of energy in your life because it happens naturally all the time. One of the advantages of practicing yoga and meditation is that one can try to stabilise the upward rise of energy all the time with some effort.
According to Shri Yogendraji, the Founder of The Yoga Institute, the yogic practices used for awakening and maintaining the energy involves certain types of deep breathing, asanas, mantras, kriyas, meditations, and mudras. It also demands a rigorous diet and lifestyle. Such a way of life was possible for yogis who lived in austerity in the forests and in the Himalayas.
If you are dedicated to a regular meditation and pranayama practice, you may have experienced a surge of energy sometimes. This is a subtle form of awakening the subtle body. On the other hand, some beginners try too hard to achieve this and try to imagine things. The energy should rise naturally and never through force. Only when the energy rises naturally does one feel the exhilaration that is associated with this practice. Forcibly awakening this energy can lead to mental imbalances. The side-effects of this abundant and uncontrolled surge of energy may make such people unfit to live in society. If you read about these techniques in books or from online sources and practice them without the proper guidance of a trained and experienced Guru, you may get seriously messed up and lose your peace of mind. Only an experienced Guru can provide you correct guidance about the techniques, diet, and rest required to experience this kind of awakening. Only those who have decades of practice of yoga and a thorough knowledge of the scriptures can practice these techniques successfully. Householders and modern-day yogis should continue with their regular study of asana, pranayama and meditation. Slowly, over years of dedicated practice, you will definitely experience bliss and joy that lasts for a lifetime.
Can everyone access the subtle body through yoga?
Yes, consistent practice of yoga, pranayama, and meditation enables anyone to tap into the subtle body and experience its benefits.
How does meditation influence the subtle body?
Meditation helps balance and activate the subtle body, calming the mind, harmonizing energy flow, and enhancing spiritual awareness.
How does the subtle body connect to the mind?
The subtle body includes the Manomaya Kosha, which represents the mental body, encompassing thoughts, emotions, and the mind’s activities.
How does yoga and the subtle body work together for spiritual growth?
Through consistent yoga practice, meditation, and pranayama, the subtle body is purified, allowing for deeper spiritual insight and growth.
Can awareness of the subtle body improve daily life?
Yes, being aware of the subtle body helps one maintain energetic balance, emotional stability, and a deeper connection to their spiritual self.
Overview
Understanding the dimensions of yoga and an exploration of the subtle body through your yoga sadhana can slowly make you realise your existence beyond your physical form. In this way you can exist at a deeper level and have a more profound understanding of the universe and your relation with it.