Feel Like You're Always in Your Head? Here’s What Yoga Was Actually Meant to Do
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TL;DR
Yoga, in its traditional sense, isn’t about poses — it’s about creating steadiness in the mind.
Patanjali describes
how the mind becomes unsettled,
why we get caught in patterns like doubt and distraction,
and what actually helps.
Not quick fixes, but simple, steady practice —
and learning to let go of expectations.
Over time, this is what allows the mind to settle and return to a place that already feels calm, clear, and grounded.
A Modern Look at Patanjali’s Timeless Teachings
I’ll be honest — the Patanjali’s Yoga Sutras were one of the most confusing texts I encountered during my yoga teacher training.
The translation didn’t make any sense to me at the time, so I put it aside for a few years.
But later, when I came across quotes in yoga magazines or workshops, my curiosity was rekindled. There was something about these short little sutras — these threads of wisdom — that felt oddly familiar. As if I already knew them somehow, but hadn’t quite understood how to work with them.
Over time, I’ve come to appreciate that the Sutras aren’t meant to be memorised or decoded. They’re meant to be practised. They’re not about quick fixes or perfect poses — they’re a guide for the mind. And once you see them that way, they become incredibly practical.
And when you start to see them this way, you also begin to recognise how these patterns show up in your everyday life —
in your energy, your decisions, and the rhythm of your day.
Whether you're a curious student, a yoga teacher, or simply someone (like many of us) who feels overwhelmed and wants to feel calmer, clearer, and steadier, there's something in here for you.
🌱 Feeling Heavy, Foggy or Scattered?
You can download my free guide:
My 5 Quick Ayurvedic Fixes to Move from Scattered to Steady.
If you wonder where to start, this is a good place.
01 The Real Goal of Yoga — And It’s Not Touching Your Toes
Patanjali starts strong. In the second sutra, he lays it all out:
“Yogaś citta vṛtti nirodhaḥ”
Yoga is the stilling of the fluctuations of the mind. (YS I.2)
In other words, yoga is what happens when the constant spinning of thoughts, worries, comparisons, lists, doubts and distractions settles down. When the mind becomes quiet. And then, in the next verse, we hear:
“Tadā draṣṭuḥ svarūpe avasthānam”
Then the seer rests in their own true nature. (YS I.3)
This is one of my favourite lines. According to the Sutras, our true nature isn’t stress, anxiety, or drama. It’s calm. It’s clear. It’s content. Just like our body naturally wants to return to balance (homeostasis), so does the mind. Yoga, then, is about helping us remember that place and return to it more often.
This doesn’t mean ignoring life’s challenges, but rather finding a way to meet them with greater steadiness.
02 The Two Things That Actually Work (But They Take Time)
Patanjali doesn’t just tell us the goal and leave us hanging. He offers a roadmap. Quite early in the first chapter, we meet this teaching:
“Abhyāsa vairāgyābhyāṁ tan-nirodhaḥ”
The mind becomes steady through practice and non-attachment. (YS I.12)
These are the two pillars of yoga:
Abhyasa: consistent effort
Vairagya: letting go of expectations
Practice here doesn’t mean doing something once in a while, or only when we feel motivated. Patanjali is very specific:
“Practice becomes firmly grounded when well attended to for a long time, without break, and in all earnestness.”
— YS I.14
This means that practice needs to be repeated continuously, ideally daily, rather than in fits and starts. It’s this regularity, even if the practice is short, that matters most. Without it, the mind quickly slips back into its old patterns.
And when we don’t have a practice to come back to, we tend to fall back into the pull of the subconscious: fear, doubt, distraction, and reactivity.
These are the patterns that run in the background, often without us noticing, until something brings us back to awareness. That’s what practice does. It interrupts the old loop.
And this isn’t about rigidity or perfection. It’s about showing up for yourself in a sustainable way, like brushing your teeth for the mind, so to speak.
Whether it's movement, breathing practices, sitting in silence, walking in nature, or simply noticing your thoughts without judgment, consistency is what makes it medicine.
Non-attachment, meanwhile, is the tricky one. Let’s say you’re working towards headstand or the splits. You’ve been practising for weeks and think, by now I should really be able to do this. That thought creates frustration or self-doubt. You feel like quitting.
But that's the moment when the Sutras remind us: keep going without the drama. Let go of the outcome and stay focused on the process, just as you would when brushing your teeth. No fuss. Just keep going.
Practice doesn’t mean just showing up on your mat twice a week. It means anything that supports steadiness, and it needs to be done over time, with sincerity, and without giving up. Most importantly, it should be done without attaching a timeline or expectation to it.
03 What Gets in the Way — And How to Work With It
So why don’t we just stay calm and steady?
Even with the best of intentions, the path can feel slippery. Patanjali names ten common hindrances (vikshepas) that get in the way:
“Disease, dullness, doubt, carelessness, laziness, sensuality, false perception, failure to reach firm ground, and slipping from the ground gained — these are the distractions of the mind.”
— YS I.30
They’re familiar, aren’t they? We’ve all been in those places — tired, discouraged, distracted, caught up in habits that don’t serve us. Often, the hardest part is simply starting again after slipping off track.
This is where the earlier teaching of abhyasa — practice — becomes even more relevant. The more often we repeat something that brings us steadiness, especially when it becomes a daily rhythm, the less grip these hindrances have on us.
Regularity is key. Not intensity. Not perfection. Just returning to a nourishing practice, again and again, no matter how small. That’s where real transformation lives.
And if you do fall down the rabbit hole, the good news? There are tools to get you out again.
04 Seven Ways to Soothe the Mind (That Don’t Involve Escaping)
Patanjali offers seven ways to regain balance. These aren’t meant to be done all at once — just choose one that resonates.
“The mind retains its undisturbed calmness by...”
— YS I.33–39
Cultivating the right attitude toward others:
Friendliness towards the happy. Compassion for the unhappy. Delight in the virtuous. Disregard for the wicked.
(This was my teacher’s favourite sutra to practise — and it truly helps. Notice your mind the next time you feel envy or irritation.)Breath: Controlled exhalation and breath retention.
Sense focus: Noticing subtle sensations — the feeling of the breath on your upper lip, or your feet on the ground.
Inner light: Concentrating on the lotus of the heart — or, if that feels abstract, try candle gazing as a way to connect to something deeper.
The example of a great soul: Think of someone who radiates peace. What would they do?
Dream or sleep recall: Reflecting on moments of peace, even in unconscious states.
Any object that uplifts you: Music, nature, poetry, silence. Anything that brings your mind back to steadiness.
None of these require fancy equipment or hours of time. Just intention.
🌟 Bringing It Back to the Heart of Yoga
And this is where it all connects back to the very beginning of the Sutras — to that second and third verse, the core of what Yoga is:
“Yoga is the stilling of the fluctuations of the mind. Then the seer rests in their own true nature.”
— YS I.2–3
Our true nature — that quiet, grounded part of us — isn’t something far away or reserved for spiritual masters. It’s already here. But the layers of stress, distraction, doubt, fear, and restlessness cover it up.
That’s why regular, steady practice matters so much. It’s not about achieving something new. It’s about remembering and returning to what’s already within us.
Each time we come back to the breath, the body, or a moment of stillness, we peel away another layer — and come a little closer to that place of calm and clarity that has been there all along.
05 What If Samadhi Isn’t Just for Sages?
The first chapter of the Sutras concludes by exploring different levels of samadhi, often described as the highest state of yoga—a merging of the self with pure awareness.
But what if you’ve already experienced glimpses of this without realising?
That moment of quiet at the end of savasana. Watching the sea. Being absorbed in music or reading. When the mind feels completely at ease and open, even for a breath.
Samadhi doesn’t have to mean transcendence. It can be an inner steadiness. A deep knowing. A moment of being completely here. That’s already a kind of return to our true nature.
Resource
The Yoga Sutras of Patanjali, translated by Swami Satchidananda
(Integral Yoga Publications, Yogaville)
This is my go-to translation for its clarity, accessibility, and practical tone.
Explore This Further
If you’d like to go a little deeper into these ideas, you might enjoy the following:
Kleshas & Rhythm Why You Feel Out of Sync (and How to Find Your Way Back)— A closer look at the kleshas — the mental and emotional patterns Patañjali describes — and how they show up in everyday life.
The Yogic Secret to Work-Life Balance (That Also Supports Your Mental Health)—How steady effort and letting go help you create a more sustainable rhythm in your daily life.
Self-Doubt and the Mind: A Yogic Map Through Uncertainty— How steadiness and resilience are built through repetition and rhythm, so that when familiar patterns return, we’re more prepared to respond rather than starting from scratch.
Final Thoughts
The Yoga Sutras aren’t a quick-fix manual or a mystery to be solved. They’re a living guide. And they remind us that the essence of yoga is mental steadiness, emotional balance, and clarity — something we all long for, especially in fast-paced and noisy times.
Whether you're a busy mum trying to stay calm, a curious yoga student wanting to go deeper, or a teacher looking to reconnect with the roots of the practice, Patanjali offers something valuable. The journey back to our true nature might not be a straight line. But it’s worth walking.
And this is often where things become difficult.
Because understanding the mind is one thing — but creating a steady rhythm in daily life is something else.
If you’ve ever felt that even when you try to rest or slow down, it doesn’t quite shift things,
this is exactly what I explore in my live workshop When Rest Isn’t Enough.
So here’s the question:
Which of these tools could you try this week — just experimenting, no pressure — to return to yourself?
A small pause
If this reflection stirred something for you, you might like to notice what helps your mind settle — even just a little — and return to that once today.
If you feel like sharing, you’re very welcome to leave a comment below or send me a message. I always enjoy hearing how these ideas land for you.
Katja x
P.S. A steady yoga practice is supported not only by what we do on the mat, but by how we nourish ourselves off it — especially through simple, consistent eating habits.
FAQs
What are the Yoga Sutras in simple terms?
They are a collection of short teachings that describe how the mind works, why we experience restlessness or stress, and how we can return to a more steady, calm state.
Is yoga really about the mind, not the body?
Traditionally, yes. Physical practice is one part of yoga, but its main purpose is to support steadiness in the mind.
What does “stilling the fluctuations of the mind” actually mean?
It means that the constant stream of thoughts, worries, and distractions becomes quieter, so we can experience more clarity and ease.
Why does my mind feel so restless even when I try to relax?
Because the mind tends to follow familiar patterns — like worry, doubt, or distraction — especially when there isn’t something steady to return to.
What actually helps the mind settle?
Patanjali describes two key elements: consistent practice (abhyasa) and letting go of expectations (vairagya). Over time, these help create steadiness.
Do I need a long daily practice for this to work?
No. What matters most is consistency. Even small, regular practices can have a powerful effect over time.
Why does this feel familiar?
Because these patterns are human and the mind is simply doing what it has learned to do.
