Written by: Rebecca Manankil, Movement Educator at The Aura House

When I first started practicing asana in group classes, I often found myself overwhelmed with all the moving parts of the practice.

Breathe. Arms up.

Bend the front knee.

Breathe.

Keep your balance.

Arms up straight.

Breathe, again.

In keeping up with all of these instructions for my body, my eyes would shift and dart everywhere. I’d be looking at the teacher to follow their demonstration. Watching the other students in the class, either at their effortless ability to shift into poses or the latest yoga wear. My eyes would dart around the room itself. I’d inspect my mat and wonder if I needed to get a better one. Sometimes, I would close my eyes altogether in an attempt to escape the neverending thoughts in my mind.

As I delved further into my teacher training and my personal Ashtanga practice, I learned that my lack of visual concentration was a tell tale sign of my unfocused mind. From there, drishti or the single pointed gaze became one of the pillars of my deeper connection to the energetics of the physical practice of yoga.

What is Drishti?

Translating from Sanskrit as “vision” or “insight”, Drishti is one of the key foundations of Ashtanga Yoga, but can be easily applied to any lineage or style of yoga. Drishti is often described as a fixed gaze, but the eyes should always stay soft and not strained. Its purpose is to direct your gaze to focal point of attention and influence not only what you are seeing, but also how you see it. It trains the mind to follow the breath & body and connects the mind with the spiritual paradigm found in shifting our bodies into different shapes of sacred geometry. Drishti allows us to channel our Prana, life force, towards different points in our energetic bodies in tandem with the physical motions.

From a physical sense, Drishti is an essential tool for finding balance while moving through asanas on your mat. It is challenging if not impossible to find physical balance when the wandering mind guides your eyes, remembering that the mind directs the body. If your eyes are focused on a single object, then your mind can also remain calm and attentive. A single pointed gaze can be a key to instilling a deeper inner practice as you are using all utilizing as many parts of your being to direct energy and intention.

The Drishti Points

There are nine single pointed gaze points in Ashtanga Yoga, each presenting a different inner realization. Explore the drishtis, their meaning and examples of where to utilize your gaze in accompanying asanas:

Brumadya Drishti – Third Eye Gaze (Between the Eyebrows)

Open the third eye chakra (ajna) and encourages energy to rise up through the spine and towards the centre of between the eyebrows, the seat of spiritual knowledge

Try it in: Purvottanasana (upward plank pose), Viparita Virabhadrasana (reverse warrior pose), Matsyasana (fish pose)

Urdva or Antara Drishti – Gazing towards Space (Upwards)

Continues the movement of energy up the spine to help our life force rise up our spine and awaken the spiritual centres of the brain.

Try it in: Virabhadrasana 1 (warrior 1 pose), Ardha chandrasana (half moon pose), urdhva mukha svanasana (upwards facing dog)

Nasagra Drishti – Nose Gaze (tip of nose)

Closes the eyes slightly, limiting external optical stimulation and encourages us to turn the power of sight inwards. When done successfully, the optical nerve is slightly corssed – opening the central channel of the brain to harmonize deep brain activity along both hemispheres.

Try it in: uttanasana (forward fold), chaturanga dandasana (Four Limbed Staff Pose), Padmasana (Lotus Pose)

Nabhi Chakra Drishti – Gaze towards Navel

Stimulates the Solar Plexus (manipura) chakra, directing our mind towards the inner body’s centre of confidence & willpower while encouraging subtle flexing of the spine.

Try it in: Adho Mukha Svanasana (downward-facing dog pose), Halasana (plough pose), Niralamba sarvangasana (unsupported shoulder stand pose)

Hastagra Drishti – Gaze to middle finger tip

Enhances the energy of the posture, making it one of setting direction and taking aim while assisting balance. The gaze should be focused, but soft, allowing the eyes to take in the fingertips while the background fades out. Gives the body a sense of boundlessness and directs your energy through space.

Try it in: Trikonasana (triangle pose), Utthita parshvakonasana (extended side angle pose), Virabhadrasana II (warrior II pose)

Padayoragram drishti – Gaze to Big Toe

Padayoragram helps with the alignment of the posture as it encourages the lengthening of the spine in forward folding poses. It also enhances the introspective, calming energy of the posture.

Try it in: Paschimottanasana (seated forward bend) Janu Sirsasana (head to knee pose), Parsvottanasana (pyramid pose)

Angushta Drishti – Gaze to the Thumb

This gaze point helps students find balance at an end point of pose, encourage the lengthening of the spine and extend the energy of a pose from the centre outwards. This gaze point stimulates the meridian (energetic pathways) points located in the thumb, the symbol of the cosmic divine, and are symbolic of fire, the purification element that is a result of the practice.

Try it in: Virabhadrasana I (warrior I pose), Utkatasana (chair pose), Garudasana (eagle pose)

Parsva Drishti – Gaze to the Left or Right Side

This gaze point concentrates the mind on the subtle flow of energy in the body and perfects the alignment of the pose. If a student is able to maintain Parsva drishti in a relaxed, open and free manner within a pose, it is a general indication of mastery and integration of that physical asana.

Try it in: Ardha Matsyendrasana (half lord of the fishes pose), Utthita Parshvasahita (stretched sideward pose), Supta Matsyendrasana (Supine spinal twist)

क्षीणवृत्तेरभिजातस्येव मणेर्ग्रहीतृग्रहणग्राह्येषु तत्स्थतदञ्जनता समापत्ति

“Free from distractions, the mind and heart of the yogi become pure, like a crystal reflecting completely and without distortion whatever is in front of it (samapatti).”

-Patanjali Yoga Sutra 1.41

The ultimate goal of all yoga practice is the single pointed revelation of the divinity we hold within us. Drishti is a tool that every practitioner can use to train the mind to remain steady and strong – both on and off the mat. As you direct your sense of sight inwards, your asana practice now opens the door to the subtle energetic treasures that lie within the physical movements, knowing wherever you look – you can see The Divine.

If you’re looking for a yoga class that heavily focuses on incorporating Drishti into your practice, come try our Ashtanga Inspired Flow on Tuesdays and Fridays at 9.30 AM. You can register on through the link here. We look forward to seeing you soon in the studio – come home to yourself, at The Aura House!

Focus the lens of your mind through the gaze of your eyes: Incorporating Drishti to deepen your asana practice