The Five Koshas: Teaching the Whole Person

Overview

When students come to your class, they're not just bringing their physical bodies—they're bringing their energy levels, their mental state, their emotions, their life experiences. The kosha model gives you a framework for understanding and addressing all these dimensions of human experience in your teaching.

The five koshas (from Sanskrit kosha, meaning "sheath" or "layer") describe the different dimensions of our being, from the gross physical body to the most subtle essence of consciousness. Think of them as nested layers, like Russian dolls, each one more subtle than the last, all existing simultaneously and influencing each other.

Here's what makes this model so valuable for teachers: it reminds us that yoga isn't just about stretching muscles or perfecting poses. When we understand the koshas, we can design classes that address the whole person—body, breath, mind, wisdom, and spirit. We're not just teaching asana; we're facilitating an integrated experience that touches all layers of being.

Key Concepts

What Are the Koshas?

The koshas are "not a literal anatomical model of the body but rather a metaphor that helps describe what it feels like to do yoga from the inside—the process of aligning what in contemporary language we often call the 'mind, body, and spirit' or 'mind-body connection.'"

Using the kosha typology, yoga helps bring body, breath, mind, wisdom, and spirit into harmony. All five sheaths are simultaneously present, "interwoven like a tapestry." Hatha yoga offers a sequential method for becoming consciously aware of this interwoven fabric of existence, connecting the physical and subtle bodies while bringing awareness more and more to a place of blissful being.

The Five Koshas (From Gross to Subtle)

1. Annamaya Kosha (Physical Sheath)

Meaning: Anna = food, maya = made of
Description: The physical body—bones, muscles, organs, skin

This is the most obvious layer, the one we can see and touch. It's literally made of food—the nutrients we consume become our physical structure. When students think "yoga is just stretching," they're thinking only of annamaya kosha.

In Your Teaching:

• Asana practice (poses, alignment, physical movement)
• Body awareness and proprioception
• Physical strength, flexibility, and balance
• Anatomical understanding
• Physical health and wellness

How to Address It:

• Clear alignment cues
• Attention to physical sensation
• Progressive sequencing that respects physical limitations
• Modifications for different bodies
• Emphasis on safe, sustainable practice

2. Pranamaya Kosha (Energy Sheath)

Meaning: Prana = life force/breath, maya = made of
Description: The energetic body—breath, vitality, life force

This layer is about energy and breath. It's the bridge between body and mind, the layer where we can most directly influence our state. When students say they feel "energized" or "depleted" after class, they're describing pranamaya kosha.

In Your Teaching:

• Pranayama (breath practices)
• Breath-movement coordination
• Energy management (building or calming)
• Vitality and stamina
• The felt sense of aliveness

How to Address It:

• Ujjayi breath during asana
• Specific pranayama techniques
• Attention to breath quality and rhythm
• Pacing that builds or conserves energy
• Awareness of energetic states (see Guna Qualities)

3. Manomaya Kosha (Mental/Emotional Sheath)

Meaning: Manas = mind, maya = made of
Description: The thinking, feeling mind—thoughts, emotions, perceptions

This is the layer of mental activity and emotional experience. It includes our thoughts, feelings, memories, and the stories we tell ourselves. When students are distracted, anxious, or caught in thought patterns, they're experiencing manomaya kosha.

In Your Teaching:

• Mental focus and concentration
• Emotional awareness
• Mindfulness and present-moment attention
• Working with thought patterns
• Cultivating positive mental states

How to Address It:

• Dharana (concentration practices)
• Balancing poses that require focus
• Meditation and mindfulness cues
• Intention setting
• Creating space for emotional processing
• Acknowledging the mind-body connection

4. Vijnanamaya Kosha (Wisdom Sheath)

Meaning: Vijnana = wisdom/discernment, maya = made of
Description: The intuitive, witnessing awareness—wisdom, insight, discernment

This is the layer of deeper knowing, the witness consciousness that observes without judgment. It's where we access intuition, wisdom, and the ability to discern truth. When students have an "aha moment" or suddenly understand something beyond intellectual knowledge, that's vijnanamaya kosha.

In Your Teaching:

• Self-inquiry and reflection
• Cultivating the witness perspective
• Intuitive wisdom
• Discernment (knowing what's right for you)
• Philosophical teachings

How to Address It:

• Moments of stillness for inner listening
• Questions that invite self-reflection
• Teaching philosophy accessibly
• Encouraging students to trust their inner wisdom
• Creating space for insight to arise
• Pratyahara (sense withdrawal) practices

5. Anandamaya Kosha (Bliss Sheath)

Meaning: Ananda = bliss, maya = made of
Description: The innermost layer—pure joy, connection to the divine, our essential nature

This is the subtlest layer, closest to our true Self (Atman). It's the experience of deep peace, contentment, and connection to something greater than ourselves. When students describe feeling "at one with everything" or experience profound peace in Savasana, they're touching anandamaya kosha.

In Your Teaching:

• Savasana and deep relaxation
• Meditation
• Moments of grace and connection
• Cultivating contentment
• Spiritual dimension of practice

How to Address It:

• Adequate time for Savasana (10-15 minutes)
• Creating sacred space
• Meditation practices
• Moments of silence and stillness
• Honoring the spiritual dimension without imposing beliefs
• Dhyana (meditation) practices

The Koshas as a Tapestry

Remember: the koshas aren't separate compartments. They're interwoven, each affecting the others. When you work with the physical body (annamaya), you're also affecting the breath (pranamaya), which influences the mind (manomaya), which opens the door to wisdom (vijnanamaya) and ultimately to the experience of bliss (anandamaya).

This is why yoga is so powerful—it works on all levels simultaneously.

In Practice

Sequencing Through the Koshas

A well-rounded class naturally moves through the koshas, from gross to subtle:

Beginning (Annamaya → Pranamaya)

• Start with physical awareness: "Notice how your body feels"
• Move into breath awareness: "Connect to your breath"
• Coordinate breath and movement

Middle (Pranamaya → Manomaya)

• Build energy through dynamic practice
• Cultivate mental focus through challenging poses
• Use breath to manage energy and attention

Peak (Manomaya → Vijnanamaya)

• Require sustained concentration
• Create opportunities for insight
• Invite deeper self-awareness

End (Vijnanamaya → Anandamaya)

• Move toward stillness and integration
• Offer meditation or reflection
• Savasana as gateway to bliss

Example: 60-Minute Kosha-Aware Class

Opening (5 min) - Annamaya/Pranamaya

• Seated: body scan, breath awareness
• "Notice your physical body... now notice your breath..."

Warmup (10 min) - Annamaya/Pranamaya

• Gentle movement coordinated with breath
• Cat-Cow, simple flows
• Building energy, warming the body

Standing Poses (20 min) - Pranamaya/Manomaya

• Sun Salutations, standing poses
• Emphasis on breath-movement coordination
• Balancing poses for mental focus
• "Stay present with your breath... notice your thoughts without following them..."

Peak (10 min) - Manomaya/Vijnanamaya

• Challenging pose or sequence
• Requires full attention and discernment
• "Listen to your inner wisdom... what does your body need?"

Cooldown (10 min) - Vijnanamaya/Anandamaya

• Seated forward folds, gentle twists
• Slowing down, turning inward
• "Let go of effort... simply be..."

Savasana (5 min) - Anandamaya

• Complete relaxation
• Space for integration and bliss
• "Rest in your essential nature..."

Addressing Specific Koshas

Sometimes you'll want to emphasize a particular kosha based on student needs:

Physical Focus (Annamaya)

• Alignment-focused class
• Strength or flexibility work
• Body awareness practices
• When to use: Beginners, injury recovery, athletes

Energy Focus (Pranamaya)

• Pranayama-heavy class
• Energy-building or calming sequences
• Breath-centered practice
• When to use: Low energy, anxiety, stress

Mental Focus (Manomaya)

• Balancing poses
• Concentration practices
• Mindfulness meditation
• When to use: Scattered minds, stress, overthinking

Wisdom Focus (Vijnanamaya)

• Self-inquiry practices
• Philosophical teachings
• Intuition cultivation
• When to use: Life transitions, seeking clarity

Bliss Focus (Anandamaya)

• Restorative yoga
• Yoga Nidra
• Extended meditation
• When to use: Burnout, disconnection, seeking peace

Teaching Tips

1. Name the Layers

You don't need to use Sanskrit terms, but help students understand they're working on multiple levels:

• "We're not just stretching muscles; we're also working with energy and attention"
• "Notice how changing your breath affects your mental state"
• "This practice touches body, breath, mind, and spirit"

2. Create Transitions Between Layers

Guide students consciously from one kosha to another:

• "From physical awareness... to breath awareness... to mental stillness..."
• "Let the body settle... the breath soften... the mind quiet..."

3. Honor All Five

Don't skip layers, especially the subtle ones. Many classes focus only on annamaya and pranamaya, missing the deeper dimensions. Make time for manomaya, vijnanamaya, and anandamaya.

4. Meet Students Where They Are

Some students are ready for subtle work; others need to stay with the physical. Offer multiple entry points so everyone can access the practice at their level.

5. Use the Koshas for Self-Assessment

Ask yourself: "Which koshas am I addressing in this class? Which am I neglecting?" This helps ensure balanced, holistic teaching.

Common Questions

Do I need to teach the koshas explicitly?

Not necessarily. You can work with all five koshas without ever mentioning the word "kosha." The model is more useful for you as a teacher to ensure you're addressing the whole person. That said, some students appreciate understanding the framework—use your judgment.

How do the koshas relate to chakras and gunas?

They're complementary systems. Chakras describe energy centers, gunas describe qualities of energy, and koshas describe layers of being. All three can inform your teaching and deepen your understanding of the subtle body.

What if students only want a physical workout?

Honor where they are (annamaya kosha) while gently inviting them to notice other dimensions. Even in a "workout" class, you can include breath awareness (pranamaya) and mental focus (manomaya). The deeper layers are always available when students are ready.

Can I focus on just one kosha per class?

You can emphasize one, but don't completely neglect the others. Even a pranayama-focused class should include some physical movement (annamaya) and end with integration (vijnanamaya/anandamaya). The koshas work best when addressed as an integrated whole.

How long does it take to access the subtler koshas?

It varies. Some students touch anandamaya in their first Savasana; others take years. Your job isn't to force access but to create conditions where it's possible. Regular practice, adequate time for stillness, and a safe, supportive environment all help.

Next Steps

Now that you understand the koshas, you can:

1. Audit your classes: Which koshas do you naturally emphasize? Which do you neglect?
2. Experiment with kosha-focused classes: Try emphasizing different layers
3. Notice your own experience: Which koshas are you most aware of in your practice?
4. Study the connections: How does working with one kosha affect the others?
5. Refine your language: Practice describing the koshas in accessible, non-Sanskrit terms

Remember, the kosha model is a map, not the territory. It's a useful framework for understanding the multidimensional nature of human experience, but it's not the only way to think about yoga. Use it as a tool to deepen your teaching and ensure you're addressing the whole person—body, breath, mind, wisdom, and spirit.

Related Articles

• Chakra System for Teachers - Energy centers and their qualities
• Guna Qualities - The three qualities of energy
• Understanding Sequencing - Foundation of sequencing principles
• Class Structure - Five-stage class framework

Sources

This article draws on traditional yoga philosophy and modern sequencing methodology from:

• Taittiriya Upanishad (original source of kosha teaching)
• Mark Stephens, Yoga Sequencing: Designing Transformative Yoga Classes
• Shiva Rea (kosha as metaphor for mind-body-spirit connection)
• Yoga anatomy and physiology resources (Pancha Kosha model)

Content informed by RAG queries to the Sutrix knowledge base (yoga_sequencing, light_on_yoga, yoga_anatomy_notes collections).