The mind + body connection has recently come into conversations here in the West, and for some, even the mind + body + spirit connection. The Hindu philosophy of Vedanta explores five sheaths, or Koshas, concerning the whole human being. Are you new to Koshas? Don’t worry, this beginner and introduction guide to Koshas is just for you!
Like layers of an onion, each Kosha is simultaneously separate and part of the whole. Each sheath leads to the next. Let’s explore a high-level definition of each layer as an introduction to the Koshas.
As an introduction to Koshas, it’s important we identify each layer or “sheath::
- Annamayakosha
- Pranamyakosha
- Manomayakosha
- Vijnanamayakosha
- Anandamayakosha
Annamayakosha
Anna = Food + Maya = Made up of + kosha = sheath
The literal translation for this would be, “sheath made out of food,” which is about our body. It includes all elements of our body -inside and out. When addressing Annamayakosha, we consider our physical appearance, physiological systems (reproductive, nervous, skeletal, muscular, respiratory, cardiovascular, digestive, urinary, eliminatory, endocrine, lymphatic, and immune), and the five elements of creation. This sheath determines how we physically are in the world and is the foundation of our being.
And if you’re interested in finding out how yoga can help build muscles and what the best poses are, check this post.
Pranamyakosha
Prana = energy – “Sheath made out of energy.”
After practicing yoga breathing exercises, which we’ve covered in greater detail here, you understand how breathwork directly impacts energy. Pranayama can help us feel more alert or can calm us. Additionally, with breath, we can heat our body or cool our body down. Breathwork is the delivery mechanism for energy to our subtle anatomy. Our subtle body includes our chakras, nadis, and prana vayus. A consistent flow of prana is imperative for the physical body and balancing the mind and emotional wellness.
For more on chakras and the real science behind them, head over to this post.
Manomayakosha
Mano = mind
This layer of the human being is related to our thoughts, feelings, and our reaction to them. Have you ever found yourself in a downward spiral of negative emotions and then beating yourself up for having that emotion? Doing this over and over throughout our day can block our energy flow, and balancing Manomayakosha results in having our thoughts without attaching to them or judging them. Allowing our reactions to “just be” is imperative to the mind’s optimal function and daily performance.
Vijnanamayakosha
Vijnana = wisdom
By accessing our wisdom through meditation, reflection, and intuition, we can separate ourselves from our thoughts. This sheath, called “the watcher,” has the unique ability to witness thoughts while recognizing they are just that – thoughts alone.
“There’s the watcher, then there’s your mind. Watcher. Mind. Not mind thinking about mind. Just watcher watching mind.” – Eckart Tolle
Releasing the attachment, connection, or belief that we are our thoughts naturally frees us of any limiting beliefs and habits connected to them. Ultimately, this provides greater clarity and freedom.
Anandamayakosha
Ananda = Bliss
Ahhh…bliss….just the word is, well, blissful. Once we release our limiting beliefs, what remains our natural state of being. We focus on positive qualities that we possess in our natural state, including contentment and freedom. Experiencing inner peace, accepting our whole selves, feeling happiness and joy are all blissful experiences.
Walking through the koshas, peeling back the layers of the onion can get a lot less tangible the deeper we go. Having a difficult time understanding these sheaths is natural, and Vijnanamayakosha and Andandamayakosha require the experience. In other words, it’s best to learn while practicing. To better understand the five koshas, we will explore a short yoga sequence.
As an introduction to koshas, let’s practice three asanas in succession.
- Upward facing dog
- Downward facing dog
- Standing forward fold
How To:
Upward-facing dog
- Begin in a prone position, belly on the floor, arms bent, palms on the mat, and elbows tight to the body.
- Continue to breathe, preparing the body for an upward-facing dog.
- Inhale while grounding the palms down into the mat.
- Straighten the arms and push your body up and away from the earth.
- Engage the core while lifting the chest and belly lifted off the ground and raising the chin towards the ceiling.
- Bring your attention to your breath. Perhaps the hips are lifted along with the tops of the thighs hovering over the mat. The arms and back strongly support the body and gently resting on the tops of your feet.
- Take one more breath as we ready the body and mentally prepare for a downward-facing dog.
Downward-facing dog
- Curl the toes under and raise the hips towards the ceiling.
- Yearn the chest towards the top of the thighs.
- Allow the head to hang heavy.
- Notice the breath; maybe you’ll feel the expansion of the back body as you inhale and the contractions of the ribs on the exhale.
- Continue breathing fully, inviting in the benefits of this mild inversion, increasing blood flow to the head, waking up the brain, and increasing energy.
- Feel free to pedal out the legs or do what feels good for your body
Standard forward fold
- Walk the feet towards the hands, inviting the body to engage in a standing forward fold.
- The head can hang heavy, and the arms can come down by your sides or wherever they feel comfortable.
- You may find a micro-bend in the knees, ensuring the knees are soft and not locked.
- You may feel an active stretch from the heels, up the back of the legs into the hamstrings, the toosh, and the lower back.
- Call your attention to the breath.
- If you’d like to play with experiencing a deeper stretch down the length of the back and spine, tuck the chin in towards the body and see how that feels for you today
- If accessible, gently wrap the hands around the backs of the ankles, shins, or knees.
- Continue breathing for two more inhales and exhales and your own pace.
- When ready, engage the core, slowly rolling up one vertebra at a time, rising to tadasana or mountain pose.
Breaking Down the Short Flow
Grounding down through the hands in an upward-facing dog while using the energy to raise the body is simultaneously stabilizing and energizing. Slightly lifting the gaze will help to accentuate the opening of the chest and throat. Moving from an upward-facing dog to a down-dog takes strength and concentration. This transition invokes and strength and power needed while activating the brain for coordination. The mild inversion experienced in the downward-facing dog increases blood flow to the head, resulting in feeling more awake and alive. Finally, standing forward fold, while an active stretch pose, does feel relaxing. Grounding down through the feet and allowing the back to relax with my breath provides a feeling of calm.
There are so many things happening in this short flow, all impacting our five koshas. We invite you to run through the sequence once more. When completed, return to reading for a rundown of how each pose corresponds to each sheath. Doing this will allow a better introduction to the koshas through movement.
UPWARD-FACING DOG
Koshas
Annamayakosha (food/body)
- Stability of the arms
- Strength and building of heat in the arms and upper back
- The flexibility of the back
- Acknowledge the gentle touch of the mat to the tops of the feet
Pranamayakosha (energy/subtle)
- This pose balances Prana and Apana
- Activates Samana Vayu with core engagement and breath
- This pose begins to move the energy through the nadis and creates the “spinning wheel” effect, allowing movement to the next chakra and the next Kosha.
Manomayakosha (mind/thoughts/emotions)
- Increases energy
- It wakes up the brain while providing a feeling of increased self-esteem and eliminating self-doubt.
Vijnanamayakosha (wisdom)
- Since this is a heart-opening pose, it allows for feelings of self-acceptance.
- A great mantra to repeat while in this pose is, “I accept things exactly as they are.”.
Anandamayakosha (bliss)
- Balancing Prana and Apana Vayus is the first step in preparing the body through the other koshas for steadiness and ease – without this, one can never achieve bliss.
- Accepting the present moment with non-attachment to the outcome or even the next minute can be practiced with this asana.
As discussed above, this pose is beneficial to balance Apana and Prana Vayus. This pose also helps to prepare the body and activates Samana Vayu. This energetic circular current moves inward towards the center of the body when we exhale in this pose and helps with the physical digestion of food and helps to digest, or process, thoughts, and emotions.
DOWNWARD-FACING DOG
Koshas
Annamayakosha (food/body)
- Traction and alignment of the spine
- Strengthens the arms, legs, and core
Pranamayakosha (energy/subtle)
- Apana – grounding down through the feet and hands
- Prana – through the inversion, drawing in uplifting energy and providing a feeling of vitality.
- Samana – the opening and activation of the solar plexus
- Udana – the heavy hanging of the head drawing the blood and energy towards the head
- Vyana – Through the activation of the second chakra, vital energy moves throughout the entire body from this position
Manomayakosha (mind)
- This pose is challenging or restful, depending on one’s practice. Regardless of the difficulty level, this pose does take concentration, allowing the mind to quiet and focus on the posture itself.
- The stability and support provided from this pose allow for integrating mind, body, and spirit.
Vijnanamayakosha (wisdom)
- Pausing for several breaths and noticing the body’s changes, the view of the outer world (literally upside down), and how we perceive our place in the world provides wisdom.
- This inversion presents a unique opportunity to look at the world around you while being fully active in the pose.
- Look for the symbolism of how one fits into the world.
Anandamayakosha (bliss)
- Following this pose, allow the body to come down to complete rest in the child’s pose.
- Pay close attention to how the body and mind integrate into the world and how the child’s pose feels following this posture.
- Taking this time provides an opportunity to change our perspective and appreciate ourselves in the world around us.
STANDING FORWARD FOLD
Koshas
Annamayakosha (food/body)
- Elongates the entire back body; from the soles of the feet to the crown of the head.
- Grounding down through the earth with the four corners of the feet
- The body is collapsing in on itself, and the hanging of the head increases blood flow to the face and brain
Pranamayakosha (energy/subtle)
- Balancing Prana and Apana Vayu
- Increasing energy and mental clarity through the inversion and the activation of Udana Vayu
- Sending energy from the inside out on the exhale, feeling the full expansion and energy currents flowing from the core and radiating out to the arms and legs – Vyana Vayu.
- Activating feelings of stability through the grounding of the feet, flexibility, and adaptability to further collapse into the stretch on exhale, feeling the expansion of the back body on the inhale, and recognizing what is possible
Manomayakosha (mind)
- Inhaling and exhaling in this pose, with the head hanging heavy, relax more fully.
- Clenching and releasing the jaw enables us to soften into the pose – relaxing and letting go of thoughts of pessimism and self-doubt.
- Inhaling deeply, sending breath to the solar plexus and allowing energy to radiate out, increasing power to the entire body
Vijnanamayakosha (wisdom)
- On the inhale, allowing the energy to flow towards the third eye and the crown of the head, witness any limiting beliefs and allow them to be released
- Perhaps there is a new calmness and clarity brought to mind by this practice.
- Imagine clarity of the mind without deep thought, watching from the outside instead of thinking from the inside out.
Anandamayakosha (bliss)
- Take several breaths, settling inward, invite the experience of feeling complete peace.
- Recognize that this is who you are and who you were meant to be.
An introduction to koshas through movement is an excellent way to experience this complex topic. Yoga is much more than postures. Understanding how these systems play together begins the integration and appreciation of all that it has to offer.
Questions to Ponder
- How can you take this introduction of the koshas with you into everyday life?
- Is it possible that the body, mind, and energy are necessary for everything that we do?
- How can wisdom lead to a sense of bliss?
- Is bliss something to achieve or to experience?
- Is bliss a perpetual state of being, or does it wax and wane?
To read more on 5 Ways Baby Boomers Can Age Gracefully with Koshas, head here.
Shanti Arunkumar, Senior Contributor At L’Aquila Active
Learn more about Shanti by reading her bio below.
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