The 9 Obstacles (Antarāyas) & what they teach us!

No matter how committed we are to our yoga practice, we all encounter resistance. Some days it's physical, other days it's mental, and sometimes it's deeply emotional. In the Yoga Sutras, the sage Patanjali named these internal blocks antarāyas — obstacles that arise on the path of spiritual growth. Far from being failures, these challenges are part of the process. In this article we’ll explore each of the nine antarāyas, how they show up in modern life, and how journaling can help us meet them with awareness, compassion, and curiosity.

1. Vyādhi — Illness or Physical Discomfort

Physical ailments distract and weaken the body and mind, making consistent practice difficult.

How it shows up in daily life: Chronic pain, fatigue, burnout, or injury can keep us off the mat and disconnected from ourselves.

Journal Prompts:

How is my body feeling today? What is it asking for?

In what ways can I honor my body without abandoning my practice?

2. Styāna — Apathy or Mental Stagnation

Lack of mental initiative or interest in the practice.

How it shows up in daily life: Feeling uninspired, emotionally flat, or disconnected from your "why" in practice.

Journal Prompts:

What parts of my practice have felt dull lately?

How might I bring curiosity or playfulness into my practice today?

3. Samshaya — Doubt

Lack of faith in the path, teacher, or one's own ability to progress.

How it shows up in daily life: Doubting the process, the teachings, or your own ability to grow or change.

Journal Prompts:

What doubts do I have about my path, practice, or self?

Are these doubts trying to protect me from something?

4. Pramāda — Carelessness or Complacency

Sloppiness in practice and mindfulness, often from ego or inattentiveness.

How it shows up in daily life: Slipping into mindless routine or “spiritual autopilot,” or using yoga as performance or ego-boost.

Journal Prompts:

Where have I been going through the motions?

Am I showing up with presence and sincerity?

5. Ālasya — Laziness or Lack of Willpower

Mental dullness, a lack of willpower or effort.

How it shows up in daily life: “I should practice… but I don’t.” Feeling heavy, avoidant, or resistant to doing the inner work.

Journal Prompts:

What small step can I take today to reconnect?

When have I overcome inertia before — and what helped?

6. Avirati — Overindulgence or Attachment to Pleasure

Difficulty letting go of sensory pleasures or habits that hinder progress.

How it shows up in daily life: Addicted to social media, food, comfort, or staying busy to avoid being with yourself.

Journal Prompts:

What am I avoiding by staying “plugged in”?

How can I create space for silence and simplicity?

7. Bhrānti-darśana — Misunderstanding or False Perception

Misunderstanding reality, often due to incorrect teachings or personal bias.

How it shows up in daily life: Mistaking yoga as just a workout, clinging to spiritual bypassing, or falling into dogma.

Journal Prompts:

Where might I be choosing comfort over truth?

Am I staying open to deeper understanding?

8. Alabdha-bhūmikatva — Lack of Progress

Inability to attain a certain stage of practice despite efforts.

How it shows up in daily life: Feeling stuck despite consistent effort — like nothing’s changing internally or externally.

Journal Prompts:

What does progress look like to me — and is that definition helping or hurting?

What subtle shifts have I noticed recently?

9. Anavasthitatva — Instability or Regression

Inability to maintain progress or stay at a higher level of awareness once achieved.

How it shows up in daily life: Making progress but falling back into old habits, feeling like you “lost your flow.”

Journal Prompts:

What causes me to lose the connection to my practice?

How can I return to center gently, without judgment?

“Which obstacle feels most present for you right now — and what is it trying to teach you?”

The Antarāyas remind us that resistance, distraction, and discomfort are not failures — they’re part of the journey. When we meet these inner blocks with awareness and intention, they can become doorways to growth, insight, and resilience.

Whether you’re on the mat, on the cushion, or simply navigating life, let these reflections guide you back to presence — one breath, one step, one inquiry at a time.

Wish you a great practice on and off the mat!