Focusing on a Drishti
A drishti (view or gaze) is a specific focal point that is
employed during meditation or while holding a yoga posture. The
ancient yogis discovered that where our gaze is directed our
attention naturally follows, and that the quality of our gazing is
directly reflected in the quality of our mental thoughts. When the
gaze is fixed on a single point the mind is diminished from being
stimulated by all other external objects. And when the gaze is
fixed on a single point within the body, our awareness draws
inwards and the mind remains undisturbed by external stimuli.
Thus, the use of a drishti allows the mind to focus and move into
a deep state of concentration. And the constant application of
drishti develops ekagraha, single-pointed focus, an essential
yogic technique used to still the mind.
A drishti is commonly used in meditation to focus and concentrate
the mind. The most useful drishti points used are the breath and
the third eye center. External focal points can also be used,
such as the tip of the nose, a candle or mandala.
In yoga postures, a drishti is used to deepen the primary movement
of the pose, as well as to keep the mind engaged and focused. To
use a drishti while in a yoga pose, simply select the point where
your gaze is naturally directed by the alignment of the posture.
The use of drishtis in yoga postures is to be developed slowly
over time. First one must develop and focus on the alignment of
pose, then the breath, and then finally the drishti. Using a
drishti is especially helpful if you are holding a posture for an
extended period of time, and will be enormously helpful while
practicing balancing poses.
In Ashtanga yoga, eight specific drishtis are used and described:
Nasagrai Drishti,
gaze at the tip of the nose, as used in upward facing dog and
standing forward fold poses.
Angusta Ma Dyai Drishti,
gaze at the thumbs, as used in warrior I.
Nabi Chakra Drishti,
gaze at the navel, as used in downward facing dog.
Pahayoragrai Drishti,
gaze at the toes, as used in hand to toe pose and most seated
forward bends. Hastagrai
Drishti, gaze at the hands, as used in triangle
and warrior II. Parsva
Drishti, gaze to the side, as used in seated
spinal twists. Urdhva
Drishti, gaze upwards, as used in warrior angle,
balancing half moon, and prayer twist.
Naitrayohmadya or Broomadhya
Drishti, gaze at the third eye or forehead, as
used in fish, upward forward fold, and reverse warrior II.
When using a drishti, do not strain the eyes. The muscles around
the eyes should be relaxed and the gaze should be soft. Generally,
it is recommended to use bahya (external) gazing for externally
oriented yoga practices and antara (internal) gazing for
contemplative and meditative practices. But there is also value
to having the eyes closed and using antara drishti during yoga
postures, as this creates a deep state of meditation and inward
focus while holding the pose.
In bhakti yoga, drishti is used in a slightly different way: a
constant loving and longing gaze is turned toward the concept,
name or image of God. Drishti can also be thought of in a broader
context, of having the proper view or perspective of one’s life.
By developing the ability to adapt one’s perspective to
accommodate the continuous change in the world, we can avoid the
unnecessary attachments that cause us suffering.
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