Alternate Nostril Breathing--Clearing the Channels

After class yesterday, a fellow yogini shared the improvements that she has experienced in her breathing since practicing this effective and essential pranayama, or breathing exercise. While there is no cure for a chronic ailment such as asthma, alternate nostril breathing can improve lung function by regulating respiration with deep, measured breaths. The holistic aspect of this pranayama not only aids breathing, but calms and centers the nervous system. We often begin our practice together with this technique, for breath control, for balance, but to help us all "reset" our mental state to gain the most from our practice. Read more about alternate nostril breathing, nadi sodhana:

The name alternate nostril breathing is due to the fact that we alternate between the two nostrils when we do the breathing. Yogis believe that this exercise will clean and rejuvenate your vital channels of energy, thus the name nadi sodhana (purification of nadis or channels).

With this exercise, we breathe through only one nostril at a time. The logic behind this exercise is that normal breathing does alternate from one nostril to the other at various times during the day. In a healthy person the breath will alternate between nostrils about every two hours, as our brain's hemispheres alternate in dominance; every two hours or so, the right will dominate, then the left will take the shift. Because most of us are not in optimum health, this time period varies considerably between people and further reduces our vitality. According to the yogis, when the breath continues to flow in one nostril for more than two hours, as it does with most of us, it will have an adverse effect on our health. If the right nostril is involved, the result is mental and nervous disturbance. If the left nostril is involved, the result is chronic fatigue and reduced brain function. The longer the flow of breath in one nostril, the more serious the illness will be.

Benefits of Nadi Sodhana

• Relaxation and stress relief.
• Helps to balance and harness our energy.
• Improves brain function: increases oxygen to both hemispheres of the brain, thus clarifying our thought processes. Enhances focus and improves concentration.
• Balances: Restores equilibrium between the two nadis (energy channels), ida and pingala.
• Unblocks the flow of prana and purifies subtle energy channels.
• Boosts immunity.
• Prepares body and mind for meditation.
• Good for allergies as it helps to clean and clear out the sinuses.

The Scientific Confirmation of Alternate Nostril Breathing

Medical science has recently discovered the nasal cycle, something that was known by the yogis thousands of years ago. Scientists have recently found that we don't breathe equally with both nostrils, that one nostril is much easier to breathe through than the other at any particular time and that this alternates about every two to three hours. The yogis claim that the natural period is every two hours, but we must remember these studies were done on people who do not have an optimum health level.

Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills. No wonder we don't perform well when we have a upper respiratory ailment such as the flu or a cold!

Medical science has not quite caught up with the ancient yogis yet. For the purposes of this blog post, I am including this paragraph purely for your information--I make ABSOLUTELY no claims for the medical, moral, spiritual, physical, emotional, or ethical truth of the assertions. The yogis went one step further (and here is where I, personally, make no medical claims). They observed that a lot of disease was due to the nasal cycle being disturbed; that is, if a person breathed for too long through one nostril. To prevent and correct this condition, they developed the alternate nostril breathing technique. This clears any blockage to air flow in the nostrils and reestablishes the natural nasal cycle. For example, the yogis have known for a long time that prolonged breathing through the left nostril only (over a period of years) will produce asthma. They also know that this so-called incurable disease can be easily eliminated by teaching the patient to breathe through the right nostril until the asthma is cured, and then to prevent it recurring by doing the alternate nostril breathing technique. The yogis also believe that diabetes is caused to a large extent by breathing mainly through the right nostril. 

Technique

1. Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
3. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.

Start by doing three rounds, adding one per week until you are doing seven rounds.

Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.

When we practice the pranayama of alternate nostril breathing, we do a number of cycles with the use of our hand. Then, we do a few cycles "hands free" to concentrate on how the technique might be used during our daily lives outside the practice room. I can tell you that nadi sodhana has served me well during many stressful situations be they medical procedures or emotional crises. It's great knowing that a fellow practitioner has found the technique helpful as well. That's what makes our time together beneficial--we gain emotional as well as physical balance.

Until next week, namaste

Nancy

Your lumbar curve: keeping it healthy.

I once attended a day's seminar taught by Paul and Suzee Grilley. The day's topic: spinal alignment. Yup, we just couldn't spend too much time on the spine. If you've ever suffered from back pain, you'll certainly understand why. Because there were so many questions regarding spinal alignment today, I'd like to take some time out to share some of Paul and Suzee's teachings about how your spine works (and doesn't work) while practicing yoga.

Let's begin with the basic of everyone's spine, or "backbones." The many, many bones that comprise the spinal column protect the spinal cord, the central nervous system's most valuable component. The upper portion, around the neck (or cervix) are the cervical vertebrae.  There is a natural curve in this portion of your spine--the neck. Below that are the twelve vertebrae that support your internal organs such as the lungs, heart, liver, spleen, etc. From the time before you were born, this part of your spinal column has been curved (and to a much greater degree!). Below the thoracic vertebrae are the five large and heavy lumbar vertebrae. These vertebrae are large because they carry a greater load transmitted from the top of the head down to the lower spine. Another reason why the lumbar vertebrae are larger is that they must be big and strong to support the muscles and bones during movement. The lumbar area of the spine is the physical center of the body. This forms the hub for basic activities, including balance and locomotion. The demands on the lumbar area are great. Because of the demands, strong abdominal muscles form a tight band around the lumbar curvature, joining with smaller muscles in the lower back. Finally, the spine ends with vertebrae that are fused, or joined together with no mobility, the sacrum and the coccyx (tailbone).

The general rule for twisting the spine (as when you reach into the back seat of your car to grab something), is this: the lower the vertebrae, the less mobility. We can move our necks almost 180 degrees from the extreme left to the extreme right. We can rotate our shoulders a bit less. We can't twist our lumbar region much at all. And the sacrum? Forget it! The sacrum and coccyx are fused, that is to say, a single and inflexible unit. We all, to some degree or another, have natural curves in our spinal column, forming a gentle S-curve. When the spinal curvature becomes too pronounced, in one direction or another, we can feel the strain (and it's not a gentle feeling!). Yoga can be beneficial in strengthening the abdominal and back muscles, to pull the vertebrae gently into alignment and eventually alleviate back strain. 

Which asanas can gently ease back strain and strengthen the muscles around the lumbar region? Child's pose allows the lumbar curve to slowly release. Trikonasana (triangle pose) strengthens the obliques that encircle the lumbar spine. Dadasana (staff pose) with the legs outstretched and the toes pointing toward the sky, gives a natural stretch to the lumbar region. Up Dog or Bhujangasana (cobra) move the lumbar spine in a gentle bend. When you do asanas specific to the lumbar spine, be sure to include asanas in both extension and flexion (in other words, balance the Up Dog with Staff). Or, slowly and mindly, move your lumbar spine through Cat and Cow poses.

Now, to Paul and Suzee Grilley's words of advice regarding lumbar spinal alignment: 

"Yoga Journal Magazine has photos of young women in deep back bends. This is the opposite movement to a tucked pelvis. The poses look beautiful and one can’t help but admire the ease and range of motion of the models. But I doubt if anyone would think it healthy for someone to constantly arch their lower spines this way. If anyone attempted to do so they would degenerate the discs in their back and cause a lot of damage.

"Constantly arching the spine is unhealthy. Constantly tucking the spine is unhealthy. So should we live our lives in a timid neutrality of spine position; neither tucking nor tilting the pelvis? The answer to this is an emphatic “NO!” The neutral spine position is how office workers live their lives and statistics show that 80% of them will suffer serious back problems.

"To have a healthy spine we must systematically move it through its full range of motion. This means sometimes we tuck the pelvis to flatten the spine, sometimes we tilt the pelvis to arch the spine, and sometimes we keep the spine neutral. This is the Taoist view of life, a constant alternation from one opposite to another. The contraction and expansion of the heart are opposites but by alternating they are the Tao of circulation. The expansion and contraction of the lungs are opposites but by alternating they are the Tao of breathing. Tucking and tilting the pelvis have opposite effects on the curve of the spine but by alternating they are the Tao of posture.

Don’t fight against the intended effects of your yoga poses.

"When practicing backbends such as the Cobra or the Camel let the spine arch, don’t try to tuck the pelvis. When practicing forward bends let the spine round, don’t try to tilt the pelvis. These are normal ranges of motion for the lumbar spine and to fight against them is to nullify the effects of the poses. Of course there are instances of injury and overstrain where the spine should be protected. Over stretching an already injured spine could make it worse. But sooner or later the goal of all physical rehabilitation is to regain the natural range of motion. Yoga practice helps us retain our full range of motion so that we can alternate from a straight to an arched spine as needed."

What ever shape your back curves are in--respect them. Strengthen the muscles around your lumbar region with asanas that gently challenge your abdominals and back. Gaining and retaining the full range of appropriate motion throughout the spinal column will keep your back (and you) healthy for many, many years.

Until next week, namaste,

Nancy

The "Exercise Tax," Delayed Onset Muscle Soreness (DOMS) + Yoga

I am confident that there isn't a single individual who has NOT experienced aches, soreness, and muscle fatigue after a tough workout. The symptoms of slight swelling in the muscle, stiffness, and achy-ness are what is called in the exercise physiology world, Delayed Onset Muscle Soreness, or DOMS. Some trainers call this phenomena the "exercise tax." Whether you are new to an exercise routine, or trying a new form of exercise, or "stepping up" your routine, chances are you've felt the effects of DOMS. And DOMS is not the result of being "out of shape;" pro athletes and "gym rats" alike deal with DOMS as well.

DOMS is not the "burn" that you might feel when working out. That muscle fatigue and the accompanying lactic acid buildup in the muscle are what causes discomfort and trembling muscles while you are working. That type of discomfort is relatively short-term and dissipates quickly as fresh oxygenated blood gets into the muscle and flushes away the lactic acid and other waste products. About nine years ago, medical journals debunked the idea that lactic acid was responsible for DOMS. Studies performed in 2003 have demonstrated that, within 60 minutes after vigorous exercise, blood lactate levels return to normal. So the discomfort of DOMS is not related to lactic acid.

Okay, we know what DOMS is not, but what is it really?

Here's an excerpt from the University of New Mexico's medical journal: "Delayed onset muscle soreness (DOMS) is a phenomenon that has long been associated with increased physical exertion. DOMS is typically experienced by all individuals regardless of fitness level, and is a normal physiological response to increased exertion, and the introduction of unfamiliar physical activities. Due to the sensation of pain and discomfort, which can impair physical training and performance, prevention and treatment of DOMS is of great concern to coaches, trainers, and therapists. In a recent review, Szymanski (2001) provides an extensive evaluation of the mechanisms and treatments for DOMS. Although science has not established a sound and consistent treatment for DOMS, previous interventions include pharmaceuticals, pre-exercise warm-up, stretching, massage, and nutritional supplements, just to name a few. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours. Generally, an increased perception of soreness occurs with greater intensity and a higher degree of unfamiliar activities. Other factors, which play a role in DOMS, are muscle stiffness, contraction velocity, fatigue, and angle of contraction."

Say what? What types of exercise appear to demand the most in exercise tax (DOMS)? And what exactly is going on during eccentric exercise? (Examples of eccentric exercise are going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups.)

Here's what the publication explains: "DOMS is often precipitated predominantly by eccentric exercise, such as downhill running, plyometrics, and resistance training. In their review, Connolly et al. (2003) explain that the injury itself is a result of eccentric exercise, causing damage to the muscle cell membrane, which sets off an inflammatory response. This inflammatory response leads to the formation of metabolic waste products, which act as a chemical stimulus to the nerve endings that directly cause a sensation of pain. These metabolic waste products also increase vascular permeability and attract neutrophils (a type of white blood cell) to the site of injury. Once at the site of injury, neutrophils generate free radicals (molecules with unshared electrons), which can further damage the cell membrane. Swelling is also a common occurrence at the site of membrane injury, and can lead to additional sensations of pain. Connolly et al. also note the importance of differentiating DOMS from other injuries such as muscle strains. This difference is important to appreciate because when muscle strain is sustained from vigorous exercise, particularly eccentric exercise, it can severely worsen the injury. In contrast, in a muscle that is experiencing DOMS, continued eccentric exercise is still possible without further muscle damage. When dealing with DOMS it is important to differentiate it from muscle strains, recognizing that continued exercise is still possible with DOMS, but not with muscle strain."

Just like death and taxes, DOMS is pretty much unavoidable. But, there are ways to lessen its effects. Read on:

In November 2004, the Journal of Strength and Conditioning Research published a study entitled, "The Effects of Yoga Training and a Single Bout of Yoga on Delayed Onset Muscle Soreness in the Lower Extremity." In this study, 12 yoga-trained women and 12 non yoga-trained women participated in bench stepping activity along with a matching "control group" to induce DOMS. Then all 24 women practiced one hour of yoga, while the matching control group did not. All 48 women in the study were evaluated immediately after the step exercise, then 24, 48, 72 and 120 hours later. While the yoga-trained women demonstrated greater flexibility (in a sit and reach test), all women who participated in the post-exercise yoga class experienced less DOMS. 


The study concludes with this: "Yoga training and a single bout of yoga appear to attenuate peak muscle soreness in women following a bout of eccentric exercise. These findings have significant implication for coaches, athletes, and the exercising public who may want to implement yoga training as a preseason regimen or supplemental activity of less the symptoms associated with muscle soreness."

Want to keep DOMS under control? You have plenty of options: rest, a massage, pain medication, and yoga. Making yoga part of your regular routine will help out when (not if!) the exercise tax comes due! And keep in mind, DOMS, while not pleasant, is evidence that you are working your muscles and they are getting stronger. The discomfort usually leaves with three, at the most four, days. If not, see your doctor to check for something more serious than DOMS.


Until next week, namaste,
Nancy

Barefoot Yoga

My grandmother, who stood for long hours working in as a cook in a cafeteria, would return home and say, "My dogs are barking." My mother would say, "When your feet hurt, you hurt all over." When I spent many hours of my feet teaching school (and wearing heels, no less), my legs and feet would ache through the night. Maybe you can relate to one of these examples. Feet are neglected parts of our bodies. We shove them into ill-fitting (but cute!) shoes. We cover them up with socks. We spent cash on pedicures to make the toes look more attractive, and to slough off rough skin and calluses. But, still, few of us have "pretty feet." There are hammer toes, bunions, corns, fallen arches, blisters, and ingrown toenails. One out of every six Americans will develop foot problems that require medical attention. I can understand why many of us are reluctant to go shoeless or even barefoot when practicing yoga.

Let's get this clear, yoga is not about pretty feet. Yoga is about much more than looking glamorous. Yoga is about connecting with our bodies and respecting the connections. Your feet are the foundation of your connection to the earth, your means of locomotion, and reflect much about your state of health and overall muscle development. I'm not anti-shoe, but I am for letting feet hang out in their natural state while we practice yoga.

Pam Werner of Sun & Moon Yoga Studio has this to say about why feet matter during our practice:

"Our feet are our connection to the Earth; they are our roots to the Earth. A solid connection with the earth helps to keep us grounded which helps to balance the whole body. It is important to pay close attention to our feet and care for them properly to keep our connection to the earth clear and strong.

"As our feet are our connection to the Earth, they are also our body's foundation. Just as a foundation of a building must be level and stable to support the structure above, the feet must be balanced and sturdy to support the legs, spine, arms and head. If your base is tilted or collapsed, a reflection of this will appear up through the body as misalignments. It is also important to note that our feet are not static as a foundation of a building. Our feet have the added complexity of being mobile with the necessity of being flexible and strong.

"The first chakra (muladhara chakra) represents our grounding and connection with the Earth. The feet and legs play a vital role in balancing the first chakra because first chakra nadis flow from the tailbone down the legs into the feet.

"Not only do our feet create our foundation, our feet and toes are essential elements in body movement. They bear and propel weight of the body during walking and running. They help maintain balance during changes of body positions. The function of the toes, especially the big toe, is to help us balance and to propel us forward during movement. Feet create mobility and supply us with direction.

"The body lines up over the feet, when a foot goes out of alignment the ankle, knee, pelvis and back follow. Analyzing the way we stand, walk, run and sit helps determine the cause of misalignment, which is most likely the culprit of pain. Finding and correcting the misalignment usually relieves the pain.

"Our feet are often neglected and abused by wearing uncomfortable or improperly fitted shoes and rarely walking barefoot. Walking barefoot utilizes the foot muscles, which strengthens them as well as helps recreate and maintain healthy arches. It also allows the feet to be free, spread, and get fresh air.

"Our body reflects everything we do with our feet. If our feet are tight and clenched, our whole body mirrors this tension. When our feet are tired, our whole body is tired. When our feet are out of alignment, our whole body is out of alignment. Our feet are also mirrors of our general health. Signs of diabetes, arthritis, circulatory, and neurological diseases often appear first in the feet.

"Many foot problems are due to the fact that our society tends not to maintain muscle tone in the feet. By wearing shoes most of our lives our feet cannot move freely. By not allowing the feet to move freely or walk barefoot, the muscles and connective tissue of the feet weaken, the feet flatten (arches fall), ankles weaken, and other foot problems occur such as bunions, hammer toes, and claw toes. Bad shoes and lack of exercise weaken our feet which not only affects our bodies health it also weakens our connection to the earth.

"The alignment of our feet and the distribution of weight through them will affect the position, function and flow of energy through our knees, hips, back and shoulders. Constrictive footwear limits the blood flowing in and out of the feet and cramps the bones of the feet together, resulting in compacted and clenched musculature not just in the foot, but also in the entire body. Confining footwear includes high heels, cowboy boots, ski boots, cleats, ballet point shoes, rock-climbing shoes and other poorly designed shoes."

When we practice with bare feet, we give our feet (and all their sweat glands) an opportunity to breathe, to develop muscles that might have atrophied from neglect, and to literally get in touch with the earth. Tadasana grounds all four corners of the feet (the big toe mound, the baby toe mound, the inner heel and the outer heel) to align our entire body. Lifting the toes while standing helps to activate foot muscles, to lift arches, and to work all the tiny bones in each foot. Standing asanas and proper foot alignment during other asanas increase our feet's muscle tone and stretch muscles and connective tissue. Any asana that strengthens lower leg muscles and feet improves posture, increases circulation, reduces leg cramps, and creates stability.

Here are some poses that we practice frequently that benefit our feet:

Virasana (Hero Pose) stretches the top of the foot and ankle while toning the sole of the foot. If you have arches that aren't high, or if you pronate (roll inward) when you walk, this pose will strengthen the arches. The pressure on the top of the foot can, with patience and time, realign the tarsal bones and spread the toes.

Vajrasana (Thunderbolt Pose), like Hero Pose, can rehabilitate or maintain healthy arches, make ankles flexible, and give the tarsal bones some stretching room.

Baddha Konasana (Cobbler Pose) is wonderful for your feet. When all four corners of the feet press together and the toes are lifted away from each other, foot muscles and arches become stronger and more toned.

Squat with Toe Stretch (knees on floor) requires kneeling with the toes tucked under to stretch the bottom of the feet. It's an intense stretch and needn't be held for minutes at a time; nevertheless, just a few seconds will break up tension and tightness in the soles of the feet.

Malasana (Garland Pose), a wide squat with the heels on the floor, builds up the muscles of the feet, toes, and lower legs while improving circulation throughout the entire lower body.

Adho Mukha Svanasana (Downward Facing Dog) is a classic pose which lifts arches, stretches the soles of the feet, lengthens plantar muscles and fascia while stretching the Achilles tendon.

Any/All Standing Poses are opportunities to get grounded and in alignments. Feet are the literal basis for all standing work. A firm base of support keep you relaxed, light, and free. Distribute your weight evenly across the entire foot, and use your toes to spread and grip into the mat or floor.

Vipartia Karani (Legs up the wall Pose) is a great pose when you've been on your feet too long and want a break. This pose restores energy and oxygen to the legs and feet while allowing blood and lymph fluid to drain from your feet and ankles.

Until you feel comfortable practicing in bare feet, please don't feel self-conscious. You might need the extra support for injuries that you are healing, you might have a medical issue that keeps you from exposing your bare feet, and that's okay. But, if (and when) you can join us in bare feet, you'll discover a whole new dimension to your strength and practice.

Until next week, namaste,

Nancy

P.S. I'll be subbing for Lois this Friday, June 11th at her 9:30 class in Glendora. Hope to see you then!

from the 24 Hour Fitness website--Recent studies show increased GABA level after an hour of yoga.

Doug Donaldson's article "Soul Food" from the 24 Hour Fitness website is printed below in its entirety. But before reading the article, refresh your memory with a quick review of exactly what GABA actually is and what the chemical does for your well-being.

It's become almost an epidemic for people to feel chronically anxious, irritable or unfocused. For some, chronic anxiety can become debilitating. Low levels of GABA, gamma-aminobutyric acid, may be the culprit. A GABA deficiency can directly impact a person's ability to handle day to day or long-term stress. The calming, or "peacemaker" chemical in the brain, GABA induces relaxation, reduces stress and anxiety, and increases alertness. One of four key neurotransmitters, GABA also keeps all the other neurotransmitters in check.

People with a GABA deficiency often experience:

• Anxiety symptoms
• Irritability
• Headaches
• Hypertension
• Palpitations
• Seizures
• Lower sex drive
• Disorders of the heart

While many people with anxiety take prescription medications such as Valium, Xanax or Ativan, benzodiazepine drugs that stimulate GABA receptors, these drugs often produce unwanted side effects. 

And so, how might we increase GABA without resorting to chemicals? Create more of our own GABA, naturally! So, here are some insights as to how yoga has given most practitioners more than a quarter more GABA with only an hour of practice. Read Doug Donaldson's article, "Soul Food."

Ever wonder how yoga relaxes you? Here’s how—and why—you can find your Zen state.If you’ve ever done the downward-facing dog or made the mountain pose, you know that yoga can relax your body, but a recent study suggests such benefits are much deeper than muscle tissue.Researchers have found that yoga boosts the levels of gamma-aminobutyric (GABA), a brain chemical linked to well being. A study by the Boston University School of Medicine and McLean Hospital found GABA levels of those who did an hour of yoga were 27 percent higher than those who read for the same amount of time. What’s more, researchers say that the calm-inducing effects of yoga are so powerful that it could be a treatment for depression and anxiety.  View study details:  study 1, study 2.You can tap into this potent stress relief by signing up for a 24 Hour Fitness Group X yoga class. Such sessions are a free part of your membership, says Linda McHugh, Manager of Group Exercise Programs at 24 Hour Fitness.Often, Group Exercise instructors teach Vinyasa style yoga, which is a breath-synchronized version where the class leader explains how to time your breathing to the poses. Sort of like taking a few deep breaths to calm down in a tense situation, yoga can reduce your stress level.“During our busy days, we often don’t take full, deep breaths,” McHugh says. “With those breaths, you move oxygen to your muscles and your brain, allowing you to slow down and relax.”Group Exercise yoga classes are offered free as part of your regular membership. Other health clubs may have an additional fee from $15 a class to a couple hundred dollars a month. Classes are typically conducted in a gym’s exercise room and offered a few times a week. Because there’s no fee, you can try a few sessions to see if yoga is an activity you enjoy.Classes usually start with standing positions and the instructor guides you through a series of poses. In Vinyasa yoga, your movements are flowing, connecting usually three postures before returning to a neutral position. And as you move from position to position, you’re concentrating on your form and technique, shifting your thoughts from any stresses. Usually classes end in what’s called the corpse pose, where you’re on the floor and the instructor guides you through a head-to-toe relaxation exercise. “You’ll often find that you’re more focused and feel stronger the rest of the day after doing yoga,” McHugh says.

See you Monday the 24th! Until then, namaste!

Nancy

Steady Gaze/Steady Mind

Have you ever tried to have a conversation with someone whose gaze was darting all around, or with someone who wouldn't look directly at you? At best, the conversation might have been a bit frustrating; at worst, you might have wondered if you were even understood. Seeing "eye to eye" is more than an expression, it literally means that communication is happening. When we practice, we need to give ourselves and our bodies as much focused attention as possible. As much as possible, we need to direct our eyes so that we can get the most benefit from our asanas.

In Sanskrit, drishti means to gaze or to view, from the root drsh meaning to perceive, to see, or to understand. In yoga practice, a drishti is a point for focusing the gaze during practice. Using drishtis can be helpful, by bringing focus, concentration, and awareness, thus directing energy inward. When the eyes are always open and inward gazing, the focus is the practitioner. Drishtis discipline the mind while the asanas discipline the body. Keeping a drishti not only helps concentration, distractions are minimized. No comparison, no competition, no judgment--drishtis keep attention where it needs to be: on our individual practice.

Drishtis steady and quiet the mind, enabling us to concentrate on alignment, breathing, and self-examination. The eyes are quiet, relaxed, and soft. The optic nerves and eye muscles become part of the yoga practice. There is a "closed loop" between the see-er and the seen. Drishtis are often mentioned during balancing poses, as an aid to concentration and for calming the breath.

Most asanas have a drishti. Memorizing which of the nine drishtis is meant for each asana isn't really that difficult; in fact, the focus point is pretty much obvious. If you listen carefully during your practice, you can usually figure out where to focus your eyes. As a general rule, the drishti is usually in the direction that the head is turning (well, that makes sense, as our eyes are in our heads). The drishti includes more than merely turning the eyes toward a focal point: the mouth, the tongue, the back of the throat, even the ears must be relaxed for a drishti to be completely effective. How is that possible? It's not too hard. savasana, or final relaxation pose, has the same facial cues. 

Here are the nine drishtis--and where they are used during our practice together. There are two different presentations of this information: the first, for those who like charts and graphs; the second, a more narrative and photographic approach.

The Looking Places - NAVA DRISHTIS
Drishti	Gazing Point	Typical Postures
Nasagrai	The space just beyond the tip of the nose (this is the most used drishti).	Sitting Postures
Ajno Chakra	"The third eye" - the space between the eyebrows.	Cobra/Upward Dog
Nabi Chakra	The navel	Downward Dog
Hasagrai	The hand	Triangle poses
Podhayoragrai	The toes	Shoulder Stand
Parsva Drishti	Far to the right, or far to the left	Twisting Postures
Angusta Ma Dyai	The thumbs	Beginning the Sun Salutation
Urdhva Drishti or Antara Drishti	Up to the sky	Warrior I

The tip of the nose (nasagrai) as when we begin and end our practice while seated (sukasana), and most sitting poses.

The space between our eyebrows (anjo chakra) when we close our eyes to set a focus for our practice, or when we are in cobra (bhujangasana) or up dog (urdhva muka svasana).

The navel or bellybutton (nabi chakra) while we are in down dog or adho muka svanasana.

The upraised hand (hastagrai) while we are in triangle poses or forms of trikonasana; the outstretched hand while we are in warrior II (virabhadrasana), or side plank poses.

Our toes (padhayoragari) while we stand in forward bends, or in boat poses (navasana).

The far left or far right, over our shoulders (parsva drishti) while twisting from the center, as in half lord of the fishes (ardha matsyendransana) or spinal twists.

The thumbs (angusta ma dyai) when our arms are stretching upwards, as at the outset of sun saluations.

And finally, up to the sky (urdhva drishti) when we are in warrior I (virabhadrasana), chair pose (utkatasana), or during the cow part of cat/cow stretches.

It's important to know that as we transition from one asana to the next, the drishti becomes immaterial. The gaze point is important while a pose is held (that's when we need the concentration and focus). Never, ever force the gaze to the point of strain. If the drishti is the toes, but if that's too much (hypertension, a crick in the neck, etc.), looking down is good enough. If looking at the navel during down dog causes discomfort, look to the nose instead. Allow the drishti to develop over time, just as the physical aspect of the asana develops. Remember, yoga is a practice, not a perfect; there are years and years of improvement ahead of every yogi and yogini.

So what's the point of the drishti, other than mental focus? Well, when the body is busy with alignment and the eyes are looking toward a goal, it's almost impossible to multi-task. And that's one reason why yoga is so popular: it's a form of exercise that works the body and keeps our mind in the present. Focus, breath, body, gaze, mind--all are working toward a single goal. When our time together is over, the whole self is invigorated and refreshed, ready to take on the multiple demands of life our 21st century.


Until next week, Namaste
Nancy