Awakening the Reflective Mind in Asana

"While working in asana, if the action is ‘done’ solely from the front brain, it blocks the reflective action of the back brain. The form of each asana needs to be reflected to the wisdom body (vijnanamaya kosa) for readjustment and realignment. Whenever asana is done mechanically from the front brain, the action is felt only on the peripheral body, and there is no inner sensation, there is no luminous inner light. If the asana is done with continual reference to the back of the brain, there is a reaction to each action, and there is sensitivity. Then life is not only dynamic, but it is also electrified with life force." – B.K.S. Iyengar

B.K.S. Iyengar’s words point to a profound shift in how we experience asana—not as a mechanical form but as a dynamic, living process. The distinction he makes between the front brain and the back brain in practice speaks to how we engage with asana and, more broadly, with life.

When action is dictated solely from the front brain—the seat of planning, control, and willpower—it can become rigid and effortful. The asana may appear correct, but it lacks inner luminosity. The deeper intelligence of the practice—what Iyengar calls the wisdom body (vijnanamaya kosa)—is bypassed.

But when there is a continual reference to the back brain, something shifts. Instead of force, there is sensitivity. Instead of doing, there is receiving. Instead of asana being an external shape, it becomes an internal experience of life force.

How do we cultivate this shift?

Understanding the Front Brain vs. Back Brain in Asana

The front brain, or prefrontal cortex, is essential for organizing movement, making decisions, and focusing attention. It is responsible for conscious effort and willpower, but when over-relied upon, it creates a practice that is driven by achievement rather than awareness.

The back brain, or the occipital region, is the seat of perception, sensitivity, and reflection. It allows for an internal dialogue in the pose, where action is met with response. When we engage the back brain, we move beyond doing and into feeling—creating space for realignment and depth.

A front-brain-dominated practice feels like:

  • Pushing toward an idealized version of the pose.

  • A rigid focus on external form, rather than inner experience.

  • Tension in the forehead, eyes, and jaw.

  • A lack of fluidity or responsiveness.

A back-brain-informed practice feels like:

  • A conversation between effort and response rather than just execution.

  • Awareness expanding beyond the periphery, reaching the inner body.

  • A sense of spaciousness, even in strength.

  • Subtle adjustments that arise naturally rather than being imposed.

This shift in awareness is what turns asana into yoga, rather than just movement.

Practical Ways to Cultivate Back Brain Awareness in Asana

1. Observe Where Your Attention Resides

Next time you hold a pose, ask yourself: Where is my attention coming from? Are you fixated on doing the pose, or is there space for reflection?

  • Check for tension in the forehead and eyes. If the front brain is overactive, the gaze may feel fixed or strained.

  • Soften the eyes and bring awareness to the back of the skull. Feel how this shifts your presence in the pose.

2. Work with Your Gaze (Drishti)

Your gaze affects where awareness settles. A locked, rigid focus can reinforce a front-brain approach, while a soft, receptive gaze can bring the back brain into play.

  • In Vrksasana (Tree Pose), lift your gaze slightly above eye level. This can create an internal lift and sense of openness.

  • In forward bends, instead of collapsing into the pose with the forehead leading, keep awareness in the back of the skull.

3. Let the Breath Guide the Sensation

A strained or erratic breath is often a sign that the front brain is driving the action. Instead, let breath become a connector to inner sensation.

Try this in Uttanasana (Standing Forward Fold):

  • Inhale and lengthen the front body without hardening.

  • Exhale and allow the back body to receive the movement rather than forcing it.

  • Observe how this changes the pose—does it feel more integrated?

4. Find Reflection, Not Just Action

The back brain thrives on response rather than just initiation. If a pose is held too rigidly, it remains mechanical rather than alive.

  • In Trikonasana (Triangle Pose), instead of stretching only through the front body, bring awareness to the back ribs and shoulder blade.

  • In Tadasana (Mountain Pose), sense the back of the skull subtly lifting, allowing for an effortless sense of verticality.

5. Use Props as Tools for Reflection

Props are often seen as support, but they also serve as mirrors for awareness.

  • In Savasana, placing a folded blanket under the back of the skull brings awareness to the occipital region, encouraging a shift toward the back brain.

  • In Setu Bandha Sarvangasana (Bridge Pose) with a block between the thighs, the body learns to respond rather than react.

6. Carry This Awareness Beyond the Mat

The way we engage in asana is often the way we engage in life. If we move through practice mechanically, chances are, we’re also moving through daily life without sensitivity or reflection.

  • Are you pushing through tasks with effort and willpower, or is there space for listening and adjusting?

  • Are you forcing conversations, or are you allowing space for response?

  • Are you approaching challenges with rigidity, or is there room for sensitivity and refinement?

Yoga is not just about postures—it’s about how we engage with life itself.

Final Thoughts

As B.K.S. Iyengar reminds us, when we practice from the front brain alone, asana becomes a mechanical action rather than a living experience. But when we engage the back brain, the practice breathes, responds, and illuminates from within.

The key is to shift from force to receptivity, from effort to awareness, from doing to being.

So the next time you step onto your mat, ask yourself:

Am I doing this pose, or am I experiencing it?

That moment of inquiry is where the true light of yoga begins.

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 Dual Nature of Breath: A Path to Awareness

The breath is a marvel. It keeps us alive without a second thought, yet it’s one of the few processes in the body that we can observe and influence. Unlike digestion or the pumping of the heart, we can slow, deepen, or pause our breath—all while watching it happen. This unique quality makes the breath an incredible tool for self-awareness and presence.

Both Patanjali and the Buddha highlighted the importance of observing the breath. In the Yoga Sutras (I.34), Patanjali suggests that awareness of a soft, steady exhalation and the pause that follows can help overcome obstacles in practice. Similarly, the Buddha’s Satipatthana Sutta describes the breath as a foundation for mindfulness. The message is clear: paying attention to something as simple as exhaling can shift our state of mind.

The Breath in Practice

For practitioners of Iyengar Yoga, this teaching is particularly relevant. The breath works as both a stabilizer and a mirror. When the breath is rushed, shallow, or uneven, it reflects the state of the body and mind. A steady, even breath can guide us back to balance.

Take Savasana, for example. In this pose, the breath becomes quieter and more subtle as the body settles. You might notice that the exhalations extend naturally and that a gentle pause occurs after each one. There’s no need to force this rhythm—just observing it brings a sense of calm and clarity.

Effort and Ease

What makes the breath so fascinating is its duality: it’s something we can control, yet it also works effortlessly. This balance between effort and ease mirrors what we aim for in yoga. Think about holding a pose like Trikonasana. There’s strength in the legs, but the chest and breath remain expansive. The breath reminds us to engage without strain and to release without collapse.

A Simple Practice

You don’t need to set aside special time to observe the breath. It can happen while standing in line, sitting at your desk, or lying down in Savasana. Take a moment to notice:

•Are your exhalations smooth and complete?

•Does a natural pause follow each exhalation?

•How does observing your breath affect your posture, tension, or thoughts?

There’s no need to force anything—just notice what’s happening. This simple act of observation can help quiet the mind and soften tension in the body.

Timeless Wisdom

The breath connects the wisdom of ancient texts with the experiences of modern practice. It’s a tool that’s always with us, offering insight, steadiness, and a moment to pause. Whether you’re in a challenging pose or navigating a stressful day, the breath is there—a constant reminder that balance is possible.

Take a moment today to notice your breath. It might be the easiest—and most profound—practice you do.

Steadiness and Ease: Exploring Sthira Sukham Asanam in Iyengar Yoga

In the Yoga Sutras, Patanjali defines asana with just three words: sthira sukham asanam. These words translate to "asana should be steady and comfortable." For practitioners of Iyengar Yoga, this sutra is both inspiring and intriguing, as it challenges us to reconcile the idea of comfort in poses that often demand effort, discipline, and even endurance.

What Does Comfort Mean in Iyengar Yoga?

When we think of "comfort," the mind might immediately associate it with ease, relaxation, or even passivity. However, in the context of Iyengar Yoga, comfort does not mean the absence of effort. Instead, it reflects a state of balance where steadiness (sthira) and ease (sukham) coexist.

For instance, standing in Tadasana (Mountain Pose) may not initially feel "comfortable" for many. Actions such as lengthening the spine, lifting the kneecaps, and grounding through the feet demand conscious effort. Yet, when the pose is performed with awareness and precision, a sense of lightness emerges. This lightness is the sukham that arises from sthira. The pose feels grounded, yet expansive.

The Role of Discomfort

In Iyengar Yoga, we often explore our boundaries, physically and mentally. Holding Utthita Trikonasana (Extended Triangle Pose) for several breaths, for example, may bring up sensations of strain or challenge. This is where the deeper meaning of sthira sukham asanam comes into play.

Discomfort in a pose is not inherently negative. It is an opportunity to cultivate awareness. Rather than resisting the discomfort, Iyengar Yoga teaches us to approach it methodically—adjusting alignment, using props, or refining our breath—until steadiness is achieved. Comfort, in this sense, is not a static state but a dynamic process of transformation.

Practical Tips for Finding Sthira and Sukham

  1. Start with Stability: Before seeking comfort, focus on creating a steady foundation. In seated poses like Virasana (Hero Pose), ensure that your knees and hips are supported with props as needed. Stability in the body supports ease in the mind.

  2. Use Props as Allies: Iyengar Yoga is renowned for its use of props to bring balance and ease into poses. For example, placing a block under your hands in Adho Mukha Svanasana (Downward Dog) can help lengthen the spine and reduce strain on the shoulders, allowing for both steadiness and comfort.

  3. Breathe with Awareness: The breath is a bridge between sthira and sukham. In challenging poses, a steady, rhythmic breath can help anchor the mind and body, softening the experience of effort.

  4. Refine, Don’t Force: If a pose feels uncomfortable, rather than forcing your way through, pause and reflect. Is there an adjustment that could bring more balance? For example, in Parsvottanasana (Intense Side Stretch), using blocks under the hands can help create space for the spine to extend without overloading the hamstrings, making the pose more balanced and sustainable.

The Inner Comfort of Practice

Comfort in yoga is not limited to the physical body. It extends to the inner experience—a quieting of the mind and a sense of presence. Even when the body works diligently, the mind can remain composed and calm. This harmony is the essence of sthira sukham asanam.

As practitioners, it’s helpful to remember that the process of finding steadiness and comfort is ongoing. Some days, a pose will feel effortless; on others, the same pose might feel unattainable. Iyengar Yoga encourages us to stay curious and committed, knowing that both sthira and sukham are cultivated through regular, thoughtful practice.

Reflecting on Sthira Sukham Asanam

When asanas feel anything but comfortable, consider these questions:

  • Are my efforts directed towards creating balance rather than perfection?

  • Am I using props and alignment techniques to support steadiness?

  • Is my breath steady, or is it revealing strain in the pose?

By engaging with these reflections, we honor the wisdom of Patanjali’s words and allow our practice to evolve toward its true aim: a steady and joyful union of body, mind, and spirit.