Why Bandhas, Breath and Drishti?

In my very first Ashtanga class the teacher has mentioned the pelvic floor,
inward movement of the belly button, breath and gazing points. And just as
everyone else I followed the instructions and tried to look at my navel,
squeeze the anus sphincter, pull my lower belly in and breathe soundly. It
was not easy, but pretty soon I felt that this actually helped me to work in
challenging poses, bend forward and balance in weird positions.
I have read numerous books on this subject and I keep exploring these
aspects of Ashtanga practice both on experiential and intellectual levels. To
my amazement, I discovered that bandhas, drishti and breaths action on the
physical level is actually connected to sympathetic and parasympathetic
nervous systems.
Diaphragm and sympathetic nervous system (SNS).

Diaphragm is a dome-shaped muscle that originates from inner surface of

lower 6 ribs (T7 T12), upper 2-3 lumbar vertebrae (L1 L3) and inner
part of xyphoid process of sternum (T6 T9). It basically separates the
upper (lungs and heart) and lower inner (stomach, intestines, liver etc.)
organs, and is engaged when we breathe. Inhalation happens as the
diaphragm lowers down drawing the air in, while during exhalation it
returns back to its neutral position expelling the air out.

Sympathetic nervous system uses pre- and post-ganglionic neurons to

transmit the signals in the body, the first ones originate from thoraco-lumbar
region of the spine (T1 L2) and further join the latter ones, which in turn
spread through the entire body (go higher up and compare with the origins
of the diaphragm).

Therefore, when we breathe, the diaphragm activates the vertebrae that are
also connected to the SNSs neurons and by this brings it into action. SNS
in its turn is connected to homeostasis and to flight-or-fight response. The
latter we will look at in detail in regards to Ashtanga yoga practice. The
flight-or-flight response is related to release of catecholamine hormones,
which are being produced in situations when animals and previously
humans require fight or flee, involving intense muscular engagement. The
release of these hormones is accompanied by various bodily responses,
some of which I will mention here:
Acceleration of heart and lung action we all know of heart pumping

and loosing breath during practice;

Flushing I have seen those red faces in my classes so often;

Slowing down of digestion for this reason it is not recommended to

eat prior to the class;

General effect on the sphincters this helps us to produce the noisy

breath and engage Mala bandha, but these are just 2 out of 50
sphincters in our body;

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 Liberation of nutrients (fat and glucose) for muscular action - for that
reason many do yoga to lose weight;
Shaking you know what I am talking about, dont you?

So my point is that in order to maintain such an intense pace of vigorous

Ashtanga practice, we need to engage deep breathing so that our
sympathetic nervous system activates. This will allow us to perform
challenging poses, approach scary asanas and complete long and physically
demanding practice.

Parasympathetic nervous system (PNS), drishti and the bandhas.

PNS is a counter balancing system to sympathetic one and is responsible of

rest-and-digest activities in the body. Its nerve fibers originate at S2 S4
sacral spinal vertebrae and at 3rd, 7th, 9th and 10th cranial nerves (these
nerves are respectively related to sight, facial muscle movements, taste,
salivation & throat), which emerge directly from the brain. For that reason it
is related to as cranio-sacral outflow in opposition to thoraco-lumbar
outflow of sympathetic nervous system. PNS serves us to relax, calm down
and lower our heart rate, which is exactly what we need to balance out the
action of sympathetic nervous system.

Drishti (translates from Sanskrit as vision) is the way we direct our gaze
in Ashtanga yoga. We have got 9 main focal points, may be it nose or hand
at which we direct our sight throughout the entire practice. Not only this
helps us to stay focused and not wonder around the room we are in, but also
it helps activating the parasympathetic system through activating 3rd cranial
nerve.

We have got three bandhas or energy locks in the body: mula, uddiyana and
jalandhara. Mula (root) lock is awakened by engaging and lifting the area of
the pelvic floor, which is the area between 2 sit bones, pubic and tail bone.
Uddiyana (flying upward) bandha is connected to toning and slight sucking
in and up the area just below the navel, which in turn allows us to stabilize

3
the pelvis. And finally, the jalandara is a throat lock, engaging which helps
us to align and free the neck by bringing the chin and sternum towards each
other. Needless to point out that the first two are related to the sacral bit of
the PNS, whereas the jalandhara bandha is connected to the last 3 cranial
nerves of it.

So basically, we need Tristana (bandha, drishti and breath) in order to on

one hand stimulate the body for high-performance challenging practice, and
on the other hand to allow ourselves to stay relaxed and calm at all times. It
is essential to find that perfect balance between these two aspects and for
that in each pose we need to understand how to engage certain muscles
while relaxing other bits of the body. We need to learn how to persevere the
practice (abhyasa) while not being attached to its fruits (vairagya). It is
about learning how to have the courage to perform a scary hand stand and
work with the fear without becoming obsessed with the result, without
wanting it too much, without being disappointed if it does not happen. It is a
beautiful eternal process, but hey, we have got a whole life time to enjoy it!

The Power Of Drishti

Written by Baptiste Certified Teacher and Leader Teacher Faculty
Member, Michel Eubank Spruance.
You know the feeling of a good yoga class. That experience of space and
peace.
Well, I lost it.
Id chalk it up to being a studio owner. To becoming so focused on critiquing
teachers as part of my job that I cant stop evaluating. Deep down, though, I
knew it was something more. It seemed to be gone. Or so I thought, until I
stepped on my mat at the Baptiste Power Flow Immersion this September.
Picture a giant gym-style space filled with 400+ people. Envision rows of
yogis dedicatedly holding their blocks in front of their eyes. Imagine the
collective sound of deep Ujayii breath as bodies moved in unison, intently
watching their blocks at each call from Baron.

4
Keep your eyes on your block, Baron told us. I did.

Inhale, reach up and keep your eyes on the block as you move there. I did.
Exhale, fold down. Keep your eyes on the block. I did.
I moved and breathed as instructed, my eyes anchored to my block with every
changing pose. At the end of each breath/movement, I paused, held my gaze
and let time be still.
I dont know if we did this exercise for 10 minutes or 30. I do know that this
was the first time in a long time on my mat that I felt so alive, so connected,
so at peace, and so refreshed. I felt powerful.
But why? What made this practice so different than the others? Why was
keeping my Drishti on my block so darn effective?
I used to think of Drishti as a noun. Somewhere out there. A point to look to.
As I kept my eyes on the block and followed Barons voice with precision,
Drishti revolutionized into a verb, a practice. Drishti went from being a place
to an action. An awareness. Its what I do, not where I look.
Focus has power. It reinvigorated my yoga practice by bringing me back to
simplicity and freedom. Today, months later, the practice of Drishti has
changed the way I work and live. I clear out clutter by choosing one focus at a
time. I set my gaze on my goals. I check email just twice a day instead of all
the time so I can give energy to important tasks. I commit to doing one thing
at a time, rather than living in the anxiety-producing myth of multitasking.
When I practice Drishti off my mat, I get more done and feel happier in the
process.
In The Power of Less, Leo Babauta explains, Focus on less to become more
effective. Focus on one goal in order to achieve it. Focus on the task at hand
instead of multitasking, and youll be more productive. Focus on the present,
to reduce anxiety. Baron helped me access ease and clarity through the
power of focus. I got that practicing Drishti brings me peace in the midst of
lifes movement. Focus creates the possibility of accomplishing something
great. Focus isnt out there. Focus is something I can practice. And when I do
when I truly set my DrishtiI am unstoppable.

5
Michel Eubank Spruance has been practicing yoga for 14 years. She is a
Baptiste Certified Teacher, member of the Baptiste Leader Teacher Faculty,
and owner of Be Luminous Yoga, a Baptiste Inspired Studio in Seattle, WA.

Dristhi

Drishti literally means perception. Drishti is

the specific point at which to look or focus the gaze when practicing yoga.
Looking at the Drishti focuses the mind and brings the concentration
inwards.

When we meditate we lock our optical nerve. When we

lock the optical nerve the whole head is locked, your mind stops varying.
The Drishtis that lock the optical nerve are: brow point, tip of the nose,
chin.
The eyes close while looking at the chin and then the eyes are 9/10 closed
looking to the tip
of the nose; this is the safest of all.

When this happens, mind, body and soul are in line. Through physical
control, the subconscious mind releases all kind of thoughts. When you
have a negative thought it goes horizontal, and when you chant a mantra it
goes up, changing negative into positive. Thats how you consume your
subconscious mind, and when the subconscious mind is empty, the
conscious mind is clear and you dont have nightmares. Yogi Bhajan

Our goal when practicing Yoga is to look inside of ourselves, to listen to the
bodily functions, and disengage from the outside world.

Guruji has written that the Drishti is interconnected with the breath and the
number of Vinyasa. Odd numbers of Vinyasa or inhalations, where the head
moves upward, are linked to the third eye; even numbers of Vinyasa, or
exhalations, where the head moves down, are linked to the tip of the nose.

6
 Looking up toward the body (anything
overhead including the third eye) has an expansive effect on the body.
Looking downward (particularly the nose or navel) keeps the attention
inwards and stable.

The most common Drishti is the nose, nasagrai drishti, and it is connected to
the root lock, or Mula Bhanda.

The nine traditional points are:

Nose or nasagrai drishti

Upwards or urdhva drishti
Third eye or ajna chakra drishti
Hand or hastagrai drishti
Thumbs or angustha madyai drishti
Right side or parsva drishti
Navel or nabi drishti
Foot or padayoragrai drishti

TIPS

There is no Drishti given when moving between asanas. Instead, the

gaze should be kept low and focused internally.
During practice, it is not advisable to look around.
In downward facing dog the drishti is the navel, but if this makes the
spine hunch look to the nose instead.
In most of the forward bends the drishti is the foot, but if this creates
too much tension in the neck look to the nose instead.

7
 If looking at the nose makes you cross-eyed or gives you a headache,
maintain
the gaze in the same direction. This will keep your concentration.

Ask a Yogini: What is Drishti?

JULY 7, 2014

Balancing life, family and fitness - easy right? Not always! Get stories that
inspire you to breathe deeply and make mindful choices by subscribing to my
blog by email.

Its the first Monday of the month and that means its time to Ask a
Yogini. Each month, Ill answer a question about yoga anything that youre
curious about. Chances are, if you have the question, someone else does too!
Disclaimer: While I am a certified yoga instructor, I am not your yoga
instructor. Please exercise caution and honor your own body. These views are
mine alone, based on my own experiences. Always consult a certified yoga
instructor for additional guidance and assistance.

Youre on your mat, getting your yoga flow on. You start to move through
some tricky postures. Maybe youre trying to find your balance in tree pose or
maybe youre wobbling back and forth in Warrior III. Your yoga teacher
reminds you to find your drishti and focus.
Find your what? What is Drishti?
Drishti is often said to mean gaze or view. It actually comes from the
root drsh in Sanskrit which means to perceive so its meaning (and
application) goes a bit deeper than just our visual gaze.
It starts with our external gaze

8
Put simply, find one steady, unmoving point and fix your gaze there. This will
help you stay upright when youre trying to balance in various yoga poses by
eliminating distractions. But can also help you move and maintain proper
alignment. In fact, in Ashtanga yoga, each yoga posture has a specific drishti
(there are nine different gazing points).
For example, in locust or bow pose, your drishti is the tip of your nose. You
can think about gazing a few inches in front of your mat so that the back of
your neck remains long.
Take a look a the picture below.
See how it looks like Im trying to lift my chest by lifting my head? (Most of
us have a tendency to try to lead the movement with our heads.) See how my
neck looks like its crunched up? My gaze should be down, following the tip
of my nose and about a foot ahead of me on the ground.

Cultivate your Mental Muscle

When our eyes wander, either because were scanning the room and checking
out the other students or gazing out the window, we become distracted and
our thoughts wander. Holding your gaze steady helps to steady your mind
(and the thoughts in your mind). Our attention (and energy) flows to where
our gaze is focused.
Drishti is part of the mental practice of yoga and builds your mental
muscles. It helps you learn to hold your concentration on and off the mat,
something that is beneficial in our attention deficit, instant update culture.
During meditation practice, you turn your gaze inwards and focus on an
internal drishti.
Ultimately, the practice of drishti can help you see the world as it really is.
Theres a concept in yogic philosophy that our perception and interpretation
of the world is colored and influenced by our experiences and the stories that
we tell ourselves (or have been told). That we are layering veils on top of
ourselves and obscuring the truth.

9
The idea of drishti is that eventually, youll be able to see through all those
veils and see the real truth and meaning. To perceive the real truth.

How to do it
Your gaze should be soft neutral and detached and not a hard gaze where
your eyes are jutting out of your eye sockets and your face is clenched. Dont
force your gaze. You shouldnt feel strained in any way, either mentally or
physically. Instead, let your drishti develop naturally. It will take time and
practice.
We have a tendency to focus on one point on the ground, particularly in
standing postures. While this can help you to maintain your balance and
focus, however, when you take your gaze down to the ground, your chest has
a tendency to collapse and close off. Instead, keep your gaze at eye level or
above.
Or, as one of my teachers once said, when you look down at the ground,
were in our thinking brain and we want to try to get out of our thinking
brain as much as possible. So, look up.
Drishti: Ancient Yoga Technique for Balance, Vision, and Focus
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Ever heard the saying, "Where your attention goes, energy flows"? This
phrase is extremely helpful not only during yoga practice, but in life in
general. When we practice yoga asana, our attention should be on the practice
itself our body, alignment, breathing, and connection to the divine. In life, it
should be on present moment awareness.

Often, in yoga class we can become distracted by things like lululemon's new
see through pants on the person in front of us, the clock on the wall, or even
the hot guy in warrior pose throwing our practice and balance way off.

It was best put by Guruji K. Pattabhi Jois who said, Yoga is an internal
practice, the rest is just a circus.

What is a Drishti?
10
Drishti is an ancient yoga technique that focuses the eyes on a certain
unmoving point in a particular posture. We see why this concept is so
important in balancing postures, for example. If your attention is on another
person or a moving object, we're more likely to fall out of the pose or become
unstable and wobbly.

Have you ever been deeply immersed in a daydream and someone waves their
hand in front of your face, yet your eyes stay fixed in one position? Your eyes
are locked, but you're awareness is elsewhere. In those moments, we are
beyond the sense of sight. The only difference is in yoga, it's a conscious
decision using discipline to keep the eyes in a fixed position (yet the
awareness is vast).

Ways to Use a Drishti

We see drishti's used in many different forms. In the Ashtanga tradition, there
are 9 points of focus for the eyes. For example, the tip of the nose in mountain
pose, between the eyebrows and inward at the third eye point during
meditation, the navel in downward-facing dog, the hand in Triangle Pose, the
toes in seated forward bend, far to the right and left in spinal twists, the
thumbs for the first movement in sun salutations, and up to the sky into
infinity in Warrior I. These not only serve as exercise for the eyes, but also
correct the postural alignment and organize our prana (energy).

During Bikram's yoga, I often hear teachers say, Soft gaze on the horizon
meaning imagine or visualize the horizon is in front of you (my favorite
drishti!)

Trataka is an eye cleansing technique in Hatha Yoga that improves

concentration and vision. It includes gazing at a candle flame until the eyes
water bathing and cleansing the eyes. It is also a way to become aware of
unconscious urges and movements such as blinking.

Drishti for Kids

The minute I taught my kids drishti, their balancing abilities increased 10 fold
(and so did their meditation practice). Kids have a tendency to twitch, wiggle,
and move a lot during yoga and meditation. Drishti is one of the single most
important tools to improve stillness. It also develops something called
ekagraha or single-pointed focus, which is typically a challenge, not only for
our eyes, but in everyday life.

11
My son said,"It's like having a staring contest with the wall." Funny, however,
it's more like having a staring contest with yourself, yet it's not a wide-eyed
piercing stare it's a relaxed even slightly blurred gaze.

Ultimate Goal of Using a Drishti

Vedic expert Dr. David Frawley wrote, Fixing the gazenot only
concentrates the mind but draws our energy inward along with it, extending
the action of pratyahara, or the yogic internalization of the prana and the
senses.

Training your body to do what the mind tells it is very empowering. It also
strengthens focus and discipline. Controlling our senses has been used for
centuries as a way to transcend transcend physical pain, transcend the five
senses, transcend the illusion of separation, transcend to higher consciousness
and oneness.

Drishti is prescribed in the The Yoga Sutra's of Patanjali to improve dharana

(concentration) and pratyahara (sense withdrawal). These practices are a
guide to ultimately reach samadhi or enlightenment.

So, whether you are trying to achieve such heights or just want to improve
your balance using a drishti is a powerful device toward both.
The Importance Of Focus in Yoga (And Life)

YOU MIGHT ENJOY THIS TOO

Why You Should Always Start Where You Are
Drishti is the Sanskrit term that loosely translates to an area of focus, a place
to look. Drishti is a technique that is integrated into the teachings of many of
the great yoga teachers, most notably Sri K. Pattabhi Jois in his Ashtanga

12
practice, but also by B.K.S. Iyengar, Desikachar and many others.

This idea of focused gaze within a yoga practice has deep and rich meaning.

It may seem like a subtle concept for those who are master practitioners if we
look at it with a more philosophical lease, but I feel that drishti is a multi-
layered tool that can aid all yogis and yoginis, whether you have been
practicing for 30 years or if you have just taken your first asana class ever.
The First Layer Of Focus

If you are new to the practice of yoga, or if you are working on new postures
that your body is not used to yet, drishti can be utilized in its purely physical
and mechanical expression.

The first thing that drishti offers you in your yoga practice is balance. If you
are in a posture that is challenging your balance or your ability to not fall face
first to the floor, drishti is your best friend.

Having a clear focus point when attempting vrksasana (tree pose) can mean
the difference between a strong standing tree and a timber moment. This
focused view will help you find your center and connect with the stability
within your own body.

The Second Layer Of Focus

The next layer of drishti you can begin to utilize is that of focused intention
on a mental level. When you are in a challenging posture, or if you start to
feel a sense of boredom in your practice, you may notice that you have the
desire to dissociate from the experience.

One of the easiest ways to dissociate yourself from an uncomfortable situation

is to avert your eyes. Looking around the room to other practitioners, looking
out the window, scanning the floor for stray hairs and dust can all help to take
you out of the experience you are having within your body.

What you are doing when you start to incorporate drishti into all of your
posturesthose that are old and familiar as well as those that are newis
training your mind to stay with the present moment.

You are teaching yourself how to stick with experiences as they are
happening, even when they are slightly (or more than slightly) unpleasant.
This builds up your ability to do this in life. The gift of focused, present

13
attention in everyday life is invaluable in problem solving, communication,
and general living.

By training your mind to stay with your practice, you will be training your
mind to stay with your life. This is direct mindfulness training built straight
into asana.

Focus In Meditation

Taking drishti into your meditation or contemplative practices is one of the

more subtle incarnations of this tool. By allowing the eyes to focus on a point,
you will be allowing the mind to settle as well. You will be utilizing your
physical body to communicate to your mind that all is well, that it may relax
and let go.

Developing the ability to sit with your eyes open focusing upon a single point
is a powerful exercise that will translate into great powers of mind in your
life.

You may find that your mediation practice deepens very quickly when drishti
is utilized. It is a concrete way to help steady the monkey mind that we all
seem to have to some degree.

Focus In Life

Now, if you like, you can take the concept of drishti and expand on it even
further. The term can be translated to mean a point of view, intelligent vision,
or to have a vision. This tool of drishti is one that can be used to help you
create the life that you want to live, both on and off your mat.

Having a clear vision for your life, where you want to go, and who you want
to be is the first step in creating that vision. Creating vision boards, writing
goals on paper, and telling your friends and family about your dreams are all
examples of practicing drishti in real life.

By developing the ability to stay present in uncomfortable situations, the

ability to steady and focus the mind, and the ability to have a vision for
yourself and your life, you will be giving yourself the foundational tools for
manifesting your dreams into reality.

14
MORE MINDFULNESS HERE
Meditation For Busy Bees: 3 Tips To Help You Practice In A Pinch
I invite you to use this powerful tool in your next asana, meditation, or life
design practice. See how it transforms the mundane into the divine and
purposeful.
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.

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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
15
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. NabiChakra 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. ParsvaDrishti, 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 ones life. By developing the ability to adapt ones perspective
to accommodate the continuous change in the world, we can avoid the
unnecessary attachments that cause us suffering.

About Timothy Burgin

Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and
teaching in Asheville, NC. Timothy has completed his 500 hour Advanced

16
Pranakriya Yoga training and currently serves as the Executive Director of
YogaBasics.com.

Related Yoga Articles

The Fifth Chakra: Communication

The First Chakra: Root

17
The Sixth Chakra: Perception

The Seventh Chakra: Universal Connection

18
The Third Chakra: Power

The Second Chakra: Sensual

See More Clearly By Practicing Drishti

Drishti is a gazing technique that develops concentrationand teaches you to

see the world as it really is.

The practice of drishti is a gazing technique that develops concentrationand

teaches you to see the world as it really is.
We humans are predominantly visual creatures. As every yoga practitioner
has discovered, even during practice we find ourselves looking at the pose,
outfit, or new hairstyle of the student on the next mat. We stare out the
window or at the skin flaking between our toes, as though these things were
more interesting than focusing on God realization. And thwack! Where our
eyes are directed, our attention follows.

Our attention is the most valuable thing we have, and the visible world can be
an addictive, overstimulating, and spiritually debilitating lure. The habit of
grasping at the world is so widespread that the spiritual teacher Osho coined a
term for it: "Kodakomania." If you have any doubt about the power of the
visual image and the value of your attention, just think of the billions of
dollars the advertising industry spends on photography every year!

19
When we get caught up in the outer appearance of things, our prana(vitality)
flows out of us as we scan the stimulating sights. Allowing the eyes to wander
creates distractions that lead us further away from yoga. To counteract these
habits, control and focus of the attention are fundamental principles in yoga
practice. When we control and direct the focus, first of the eyes and then of
the attention, we are using the yogic technique called drishti.

The increasing popularity and influence of the Ashtanga Vinyasa method of

yoga, taught for more than 60 years by Sri K. Pattabhi Jois, have introduced
drishti to thousands of practitioners. On a simple level, drishti technique uses
a specific gazing direction for the eyes to control attention. In every asana in
Ashtanga, students are taught to direct their gaze to one of nine specific
points.

In Urdhva Mukha Svanasana (Upward-Facing Dog Pose), for instance, we

gaze at the nose tip: Nasagrai Drishti. In meditation and in Matsyasana(Fish
Pose), we gaze toward the Ajna Chakra, the third eye: Naitrayohmadya (also
called Broomadhya) Drishti. In Adho Mukha Svanasana (Downward-Facing
Dog Pose), we use Nabi Chakra Drishti, gazing at the navel. We use Hastagrai
Drishti, gazing at the hand, in Trikonasana (Triangle Pose). In most seated
forward bends, we gaze at the big toes: Pahayoragrai Drishti. When we twist
to the left or right in seated spinal twists, we gaze as far as we can in the
direction of the twist, using Parsva Drishti. In Urdhva Hastasana, the first
movement of the Sun Salutation, we gaze up at the thumbs, using Angusta Ma
Dyai Drishti. In Virabhadrasana I (Warrior Pose I), we use Urdhva Drishti,
gazing up to infinity. In every asana, the prescribed drishti assists
concentration, aids movement, and helps orient the pranic (energetic) body.

The full meaning of drishti isn't limited to its value in asana. In Sanskrit,
drishti can also mean a vision, a point of view, or intelligence and wisdom.
The use of drishti in asana serves both as a training technique and as a
metaphor for focusing consciousness toward a vision of oneness. Drishti
organizes our perceptual apparatus to recognize and overcome the limits of
"normal" vision.

20
Our eyes can only see objects in front of us that reflect the visible spectrum of
light, but yogis seek to view an inner reality not normally visible. We become
aware of how our brains only let us see what we want to seea projection of
our own limited ideas. Often our opinions, prejudices, and habits prevent us
from seeing unity. Drishti is a technique for looking for the Divine
everywhereand thus for seeing correctly the world around us. Used in this
way, drishti becomes a technique for removing the ignorance that obscures
this true vision, a technique that allows us to see God in everything.

Of course, the conscious use of the eyes in asana isn't limited to the Ashtanga
Vinyasa tradition. In Light on Pranayama, for example, B.K.S. Iyengar
comments that "the eyes play a predominant part in the practice of asanas."
Besides its use in asana, drishti is applied in other yogic practices. In
the kriya (cleansing) technique of trataka, or candle gazing, the eyes are held
open until tears form. This technique not only gives the eyes a wash but also
challenges the student to practice overriding unconscious urgesin this case,
the urge to blink.

Sometimes in meditation and pranayama practices the eyes are held half-
opened and the gaze is turned up toward the third eye or the tip of the nose. In
the Bhagavad Gita (VI.13) Krishna instructs Arjuna, "One should hold one's
body and head erect in a straight line and stare steadily at the tip of the nose."
When using the inner gaze, sometimes called Antara Drishti, the eyelids are
closed and the gaze is directed in and up toward the light of the third eye. As
Iyengar puts it, "The closure of the eyes ... directs the sadhaka (practitioner) to
meditate upon Him who is verily the eye of the eye... and the life of life."

Drishti Tips
As with many spiritual techniques, with drishti there is a danger of mistaking
the technique for the goal. You should dedicate your use of the body
(including the eyes) to transcending your identification with it. So when you
look at an object during your practice, don't focus on it with a hard gaze.
Instead, use a soft gaze, looking through it toward a vision of cosmic unity.

21
Soften your focus to send your attention beyond outer appearance to inner
essence.

You should never force yourself to gaze in a way that strains your eyes, brain,
or body. In many seated forward bends, for example, the gazing point may be
the big toes. But many practitioners, at certain stages in their development,
must take care not to create such an intense contraction of the back of the
neck that this discomfort overwhelms all other awareness. Rather than forcing
the gaze prematurely, you should allow it to develop naturally over time.

In general, practitioners should use the various bahya (external) gazing points
during more externally oriented yoga practices, including asanas, kriyas
(cleansing practices), seva (the service work of karma yoga),
and bhakti (devotion); use the antara (internal) gaze to enhance
contemplative and meditative practices. If you find yourself closing the eyes
during any practice and focusing on the dramas or perplexities of life instead
of being able to maintain a neutral, detached focus, re-establish an outer gaze.
On the other hand, if the outer gaze becomes a distraction to your
concentration, perhaps an inner-directed correction is necessary.

A fixed gaze can help enormously in balancing poses like Vrksasana (Tree
Pose), Garudasana (Eagle Pose), Virabhadrasana III (Warrior Pose III), and
the various stages of Hasta Padangusthasana (Hand-to-Big-Toe Pose). By
fixing the gaze on an unmoving point, you can assume the characteristics of
that point, becoming stable and balanced. More importantly, constant
application of drishti develops ekagraha, single-pointed focus. When you
restrict your visual focus to one point, your attention isn't dragged from object
to object. In addition, without these distractions, it's much easier for you to
notice the internal wanderings of your attention and maintain balance in mind
as well as body.

DrishtiThe True View

Throughout the history of yoga, clear, true perception has been both the
practice and goal of yoga. In the Bhagavad Gita, Lord Krishna tells his

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disciple, Arjuna, "You are not able to behold me with your own eyes; I give
thee the divine eye, behold my Lordly yoga" (11.8). In the classic exposition
of yoga, the Yoga Sutra, Patanjali points out that in viewing the world, we
tend not to see reality clearly, but instead get deluded by the error of false
perception. In Chapter II, verse 6, he says that we confuse the act of seeing
with the true perceiver: purusha, the Self. He continues, in verse 17, to say
that this confusion about the true relationship between the act of seeing, the
object seen, and the identity of the Seer is the root cause of suffering. His cure
for this suffering is to look correctly into the world around us.

How are we to do this? By maintaining a prolonged, continuous, single-

pointed focus on the goal of yoga: samadhi, or complete absorption into
purusha. The practice of drishti gives us a technique with which to develop
single-pointed concentration of attention. The hatha yogi uses a kind of "x-ray
vision" comprised of viveka (discrimination between "real view" and "unreal,
apparent view") and vairagya (detachment from a mistaken identification
with either the instrument of seeing or that which is seen). This basic
misidentification is called avidya (ignorance), and its counterpart, vidya, is
our true identity.

The bhakti yogi uses drishti in a slightly different way, constantly turning a
loving, longing gaze toward God. Through imagination the vision of the
Divine appears in the form of Krishna, and the whole world becomes prasad
(holy nourishment). In both cases, drishti provides a kind of enhanced yogic
vision that allows us to see past outer differences (asat, in Sanskrit) to inner
essence or Truth (sat). If we remove ignorance through these practices, we
can then see through deception and delusion.

When we charge our eyes with yogic vision, we see our true Self. As we gaze
at others, we perceive our own form, which is Love itself. We no longer see
the suffering of other beings as separate from our own; our heart is filled with
compassion for the struggling of all these souls to find happiness. The yogic
gaze emerges from an intense desire to achieve the highest goal of unitive

23
consciousness, rather than from egoistic motives that create separation,
limitation, judgment, and suffering.

Like all yogic practices, drishti uses the blessed gifts of a human body and
mind as a starting place for connecting to our full potentialthe wellspring
that is the source of both body and mind. When we clear our vision of the
covering of habits, opinions, ideas, and their projections about what is real
and what is false, we gaze beyond outer differences toward the absolute Truth.

David Life is the cofounder of Jivamukti Yoga.

Yoga's 9 Drishtis: What You Need to Know

Many of us have heard our yoga teacher say, Find your drishti. Fix your
gaze. But did you know you had as many as nine options? Chances are that
youve been practicing them all along. Regrettably, Wheres the Clock in
This Place Drishti, Can My Neighbor Hold Bakasana Longer Than I Can
Drishti and Finding Inspiration in the Yoga Butt in Front of Me Drishti
didnt make the top nine. So where do you look, and what exactly are you
supposed to be looking for?

Drishti, the Sanskrit term for sight, direction or focused gaze, is a tool used
in asana practice, traditionally Ashtanga, to bring you closer to dharana
(concentration) and pratyahara (sense withdrawal). Practicing drishti
teaches you to control your wandering eyes, limit your intake of external
stimuli and thus manage your mind instead of allowing it to manage you.
These components of the eight limbs of yoga asana, dharana and

24
pratyahara - along with the others of yamas, niyamas, pranayama, and
dhyana support the ultimate yoga goal of attaining enlightenment, or
samadhi.

Not only does a fixed gaze limit visual stimuli and distraction, it also
enhances your physical practice by preserving and directing your energy,
enhancing alignment and even deepens a pose. Think about it. Low Lunge
with an upward gaze lifts the chest, lengthens the spine, sinks the hips much
more so than if we collapse the chest, hunch shoulders and look down at the
toes. Downward Facing Dogs drishti is the navel, encouraging the lifting
up and back of the tailbone instead of rounding the spine to check out your
pedicure.

Of course, no matter the direction in which were physically looking, drishti

teaches us to hone the practice of looking inward. Drishti is a soft-focus
gaze, not a piercing stare, with relaxed, possibly even gently blurred eyes.
External data intake such as your reflection in the mirror and what others
are doing is replaced by internal reflection. Starting to wonder if you need
glasses? Lets break down the drishtis and youll be seeing (or not-seeing)
clearly in no time.

1. Thumb, or Angusthamadhye, as in Urdhva Hastasana (Upward Salute in

Sun Salutation).

2. Tip of the nose, or Nasagre, as in Uttanasana (Standing Forward Fold).

Also used frequently in inversions such as Adho Mukha Vrksasana
(Handstand) and backbends such as Urdhva Dhanurasana (Wheel) and
Ustrasana (Camel).

3. Hand, or Hastagre, as practiced in poses such as Trikonasana (Triangle)

and Utthita Parshvakonasana (Extended Side Angle) in which the hand
directs the poses energetic reach.

4 and 5. Sideways to the right and sideways to the left, or Parsva drishti.
Parsva drishti is potentially more ambiguous than other drishtis, as

25
sideways can be up for interpretation. Generally the sideways gaze
follows the direction as the head, ie, upward, level, downward, etc.
Practiced in twists such as Ardha Matsyendrasana (Half Lord of the Fishes),
Marichyasana (Marichis Pose) and Bharadvajasana (Bharadvajas Twist).

6. Upward, or Urdhva drishti. This drishti and both Parsva drishtis ask you
to gaze into infinity instead of at a specific part of your body. You may
practice this drishti in Utkatasana (Chair pose) or Virabhadrasana I (Warrior
I).

7. Navel, or Nabhichakra. The navel, also referred to as the magic circle, is

the focal point for poses such as Adho Mukha Svanasasana (Downward
Facing Dog).

8. Toes, or Padayoragre, as in Paschimottanasana (Seated Forward Bend)

and Janusirsasana (Head to Knee pose).

9. The third eye, or Bhrumadhye. Here, eyes are halfway or fully closed and
gazing toward the space between the eyebrows. Asanas include Matsyasana
(Fish pose), Viparita Virabhadrasana (Reverse Warrior) as well as seated
meditation.

So the next time your teacher instructs you to focus, to look, to gaze, ask
yourself what it is that you now see.

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Ti sao li l Bandhas, Breath v Drishti?

Trong lp hc Ashtanga u tin ca ti, gio vin cp n sn chu,

chuyn ng hng v pha trong ca nt bng, hi th v cc im nhn
chm chm. V cng nh mi ngi khc, ti lm theo hng dn v c
gng nhn vo rn ca ti, p c quan hu mn, ko bng di ca ti
xung v ht th nhanh. N khng phi l d dng, nhng rt nhanh chng,
ti cm thy rng iu ny thc s gip ti lm vic trong thch thc t
ra , un cong v pha trc v cn bng cc v tr k l.

Ti c rt nhiu sch v ch ny v ti tip tc khm ph nhng kha

cnh ca thc tin Ashtanga c v trnh kinh nghim v tr tu. Vi s
ngc nhin ca ti, ti pht hin ra rng bandhas, drishti v hnh ng ca
hi th mc th cht thc s kt ni vi h thn kinh giao cm v giao
cm.

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28
kinh giao cm (SNS).

Mng phi l mt c hnh vm c ngun gc t b mt bn trong ca xng

sn di 6 (T7 - T12), t sng tht lng pha trn 2-3 (L1 - L3) v phn
bn trong ca xng c (T6 - T9). V c bn, n phn tch phn trn (phi
v tim) v ni tng bn trong (d dy, rut, gan, vv), v khi chng ta ht
th. Ht thuc xy ra khi c honh gim xung ht khng kh, trong khi th
ra, n s tr li v tr trung tnh ht khng kh.

H thn kinh giao cm s dng n-ron trc v sau khp thn kinh
truyn cc tn hiu trong c th, u tin xut pht t khu vc thoraco-tht
lng ca ct sng (T1-L2) v tip tc ni cc dy thn kinh sau, C th (i
cao hn v so snh vi ngun gc ca c honh).

Do , khi chng ta ht th, mng ngn kch hot cc t sng cng c

kt ni vi cc n-ron ca SNS v nh s a n vo hot ng. SNS
n lt n c kt ni vi homeostasis v "phn ng bay-hay-chin
u". Sau ny chng ta s xem xt chi tit lin quan n thc hnh yoga ca
Ashtanga. Phn ng chuyn bay hoc bay lin quan n vic gii phng cc
hoocmon catecholamine, c sn xut trong cc tnh hung khi ng vt
v trc y con ngi i hi chin u hoc chy trn, lin quan n s
tham gia mnh m ca c. S gii phng cc hoocmon ny i km vi
nhng phn ng c th khc nhau, mt s trong ti s nhc n y:
Tng cng hot ng ca tim v phi - tt c chng ta u bit v

vic bm mu v gim hi th trong qu trnh thc hnh;

Flushing - Ti thng xuyn nhn thy nhng gng mt trong lp

hc;
Lm chm qu trnh tiu ho - v l do ny, khng nn n trc lp;

Hiu ng chung trn c vng - iu ny gip chng ta to ra "ting n

o" v cun Mala bandha, nhng ch c 2 trong s 50 c vng trong

c th;
Gii phng cht dinh dng (cht bo v glucose) cho c bp - v th

nhiu ngi tp yoga gim cn;

29
 Lc - bn bit ti ang ni g, phi khng?
V vy, im ca ti l duy tr mt tc mnh m ca luyn tp
Ashtanga mnh m, chng ta cn phi tham gia vo hi th su h thn
kinh giao cm ca chng ta hot ng. iu ny s cho php chng ti thc
hin nhng hnh ng thch thc, tip cn cc asana ng s v thc hnh
di v c yu cu v th cht.

H thn kinh giao cm (PNS), drishti v bandhas .

PNS l mt h thng cn i cn bng thng cm v chu trch nhim v

cc hot ng "ngh ngi v tiu ha" trong c th. Cc si thn kinh ca n
bt ngun t xng sng ct sng S2 - S4 v cc dy thn kinh s th 7, 9
v 10 (cc dy thn kinh ny tng ng lin quan n th lc, c ng c,
hng v, nc bt v c hng), xut hin trc tip t no. V l do , n
c lin quan n dng chy "cranio-sacral" chng li s thot ra ca
"thoraco-tht lng" ca h thn kinh giao cm. PNS gip chng ta th gin,
bnh tnh v h thp nhp tim, chnh xc l iu chng ta cn cn bng hot
ng ca h thn kinh giao cm.

Drishti (dch t ting Phn l "th gic") l cch chng ta ch o ci nhn

ca chng ta trong tp Yoga Ashtanga. Chng ti c 9 im chnh, c th l
mi hoc bn tay m chng ti ch o tm nhn ca chng ti trong sut
thc t. Khng ch iu ny gip chng ta tp trung v khng thc mc
xung quanh cn phng chng ta ang , m cn gip kch hot h thng
giao cm thng qua kch hot dy thn kinh s th ba.

Chng ta c ba bandhas hoc kha nng lng trong c th: mula, uddiyana
v jalandhara. Kha Mula c nh thc bng cch thu ht v nng khu
vc sn chu, l khu vc gia xng sng, xng mu v xng
ui. Uddiyana (bay ln) bandha c kt ni toning v ht nh v ln
khu vc ngay di rn, do cho php chng ti n nh xng
chu. V cui cng, jalandara l kha c hng, gip chng ta sp xp v
gii phng c bng cch a cm v xng c v pha nhau. Khng cn

30
phi ch ra rng hai u tin c lin quan n phn sacral ca PNS, trong
khi bandha jalandhara c kt ni vi 3 dy thn kinh s cui cng ca n.

V vy, v c bn, chng ta cn Tristana (bandha, drishti v hi th) mt

mt kch thch c th thc hnh hiu sut cao, v mt khc cho php
mnh th gin v bnh tnh mi lc. Cn thit phi tm thy s cn bng
hon ho gia hai kha cnh v cho rng trong mi t th chng ta cn phi
hiu lm th no tham gia vo mt s c bp trong khi th gin cc phn
khc ca c th. Chng ta cn phi hc cch kin tr thc hnh (abhyasa)
trong khi khng gn b vi tri cy ca n (vairagya). l hc cch c
can m thc hin mt bn tay ng s v lm vic vi ni s hi m
khng b m nh bi kt qu, m khng mun n qu nhiu, m khng b
tht vng nu n khng xy ra. y l mt qu trnh vnh cu p, nhng
hey, chng ta c mt thi gian c cuc i tn hng n!

Sc mnh ca Drishti
Vit bi Baptiste Certified Teacher v Leader Teacher Teacher
Member, Michel Eubank Spruance .
Bn bit cm gic ca mt "lp hc yoga tt". l kinh nghim v khng
gian v ha bnh.
Vng, ti mt n.
Ti mun phn ln lm ch mt studio . tr nn tp trung vo ph bnh
gio vin nh l mt phn ca cng vic ca ti m ti khng th ngng nh
gi. Tuy nhin su thm, ti bit l mt ci g nhiu hn. N dng nh
bin mt. Hoc ti ngh th, cho n khi ti bc ln tm thm ca mnh ti
Baptiste Power Flow Immersion vo thng Chn ny.
Hnh nh mt khng gian phng tp th dc khng l vi khong 400
ngi. Hnh dung cc hng ca yogis dnh ring khi ca h trc mt ca
h. Hy tng tng m thanh tp th ca hi su Ujayii khi c th di chuyn
ng thi, chm ch theo di cc khi ca chng mi cuc gi t Baron.

31
Baron ni vi chng ti: "Hy mt n khi nh ca bn. Ti lm.

"Ht vo, vn ln v gi cht mt nhn ca bn khi bn di chuyn ." Ti

lm.
"Th ra, gp li. Gi i mt ca bn trn khi. "Ti lm.
Ti di chuyn v ht th theo ch dn, i mt ca ti gn cht vo khi ca
ti vi mi thay i. Vo cui mi hi th / chuyn ng, ti dng li, gi
nh nhn ca ti v thi gian vn cn.
Ti khng bit liu chng ti c tp th dc ny trong 10 pht 30 hay khng.
Ti bit rng y l ln u tin trong mt thi gian di trn thm ca ti m
ti cm thy sng ng, kt ni, bnh yn v ti mi. Ti cm thy mnh
m.
Nhng ti sao? iu g lm cho thc t ny khc bit so vi nhng ngi
khc? Ti sao gi Drishti ca ti trn khi ca ti darn c hiu qu?
Ti tng ngh n Drishti nh mt danh t. u ngoi kia. Mt im
tm n. Khi ti nhm mt vo khi nh v theo ging ca Baron mt cch
chnh xc, Drishti bin thnh mt ng t, mt cuc luyn tp. Drishti
i t mt ni hnh ng. Mt nhn thc. l nhng g ti lm, khng
phi ni ti nhn.
Tp trung c quyn lc. N lm tng cng tp luyn yoga ca ti bng cch
mang li cho ti tr li n gin v t do. Ngy nay, vi thng sau, thc tin
ca Drishti lm thay i cch ti lm vic v sinh sng. Ti r rng ln
xn bng cch chn mt tp trung ti mt thi im. Ti t tm nhn ca ti
v mc tiu ca ti. Ti kim tra email ch hai ln mt ngy thay v tt c thi
gian ti c th cung cp nng lng cho cc nhim v quan trng. Ti cam
kt lm mt vic mt ln, hn l sng trong huyn thoi gy nhiu tranh
ci. Khi ti tp Drishti ra khi chiu ca ti, ti nhn c thc hin nhiu
hn v cm thy hnh phc hn trong tin trnh.
Trong Sc mnh ca t, Leo Babauta gii thch, "Tp trung vo t hn tr
nn hiu qu hn. Tp trung vo mt mc ch t c mc ch . Tp
trung vo nhim v ang din ra thay v thc hin nhiu thao tc, v bn s c
nng sut hn. Tp trung vo hin ti, gim bt lo lng. "Baron gip ti
tip cn d dng v r rng thng qua sc mnh ca s tp trung. Ti tp

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luyn Drishti mang li cho ti s bnh an trong phong tro cuc sng. Tp
trung to ra kh nng hon thnh mt ci g tuyt vi. Tp trung khng
phi l ngoi . Tp trung l ci g ti c th thc hnh. V khi ti lm
- khi ti thc s t Drishti - ti khng th ngn cn.
Michel Eubank Spruance tp yoga 14 nm. C y l mt gio vin c
chng thc Baptiste, thnh vin ca khoa gio vin Leader Baptiste, v ch
caBe Luminous Yoga , mt Studio cm hng Baptiste ti Seattle, WA.

Drishti

Drishti c ngha en l "???? Nhn thc ". Drishti l im

c th xem xt hoc tp trung s ch khi tp yoga. Nhn Drishti tp
trung tm tr v tp trung vo bn trong .

Khi chng ta thin, chng ta kha thn kinh quang hc ca chng ta. Khi
chng ta
kha dy thn kinh quang ton b u b kha, tm tr bn s dng li.
Thuc Drishtis kha thn kinh quang l: im lng my, u mi, cm.
Mt nhm li trong khi nhn vo cm v sau l mt 9/10 ng ca nhn
vo
mi mi; y l an ton nht ca tt c.

Khi iu ny xy ra, tm tr, c th v linh hn ang xp hng. Thng qua

kim sot vt l, tim thc pht hnh tt c cc loi t tng. Khi bn c
mt ngh tiu cc n i ngang, v khi bn ht mt thn ch n i ln,
thay i tiu cc thnh tch cc. l cch bn tiu th tim thc ca bn,
v khi tm tr tim thc trng rng, tm tr c thc r rng v bn khng
c nhng cn c mng. - Yogi Bhajan

Mc tiu ca chng ti khi thc hnh Yoga l nhn vo bn trong chnh chng
ta, lng nghe cc chc nng ca c th, v tch ri khi th gii bn ngoi.

Guruji vit rng Drishti kt ni vi hi th v s Vinyasa. S k l ca

Vinyasa hoc ht phi, ni u di chuyn ln trn, c lin kt vi mt th

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ba; Ngay c s lng ca Vinyasa, hoc th ra, ni u di chuyn xung,
c lin kt vi mi ca mi.

Nhn ln pha trn c th (bt c th g trn cao

bao gm c mt th ba) c mt hiu ng lan rng trn c th. Nhn xung
di (c bit l mi hoc rn) gi s ch vo bn trong v n nh.

Drishti ph bin nht l mi, nasagrai drishti, v n c ni vi kha gc,

hoc Mula Bhanda.

C chn im truyn thng l:

Mi hoc mi
Ln trn hoc urdhva drishti
Mt th ba hoc ajna chakra drishti
Tay hoc hastagrai drishti
Thumbs hoc angustha madyai drishti
Pha bn phi hoc parsva drishti
Navel hoc nabi drishti
Chn hoc padayoragrai drishti

Hi Yogini: Drishti l g?
NGY 7 THNG 7 NM 2014

Cn bng cuc sng, gia nh v th dc - d dng phi khng? Khng phi

lun lun! Nhn cc cu chuyn truyn cm hng cho bn ht th su v
thc hin cc la chn chnh thc bng cch ng k vo blog ca ti qua
email .

l ngy th Hai u tin ca thng v iu c ngha l n lc Hi

Yogini . Mi thng, ti s tr li mt cu hi v yoga - bt c iu g bn t
m. C nhiu kh nng, nu bn c cu hi, mt ngi khc cng vy!
Disclaimer: Trong khi ti l mt ging vin yoga chng nhn, ti khng phi
l ngi hng dn yoga ca bn. Hy thn trng v tn trng thn th ca

34
bn. Nhng quan im ny l ca ring ti, da trn kinh nghim ca ring
ti. Lun lun tham kho kin ca mt ging vin yoga c chng nhn
c hng dn thm v h tr.

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36
Bn ang trn chiu, tp yoga ca mnh. Bn bt u di chuyn qua mt s
t th kh x. C th bn ang tm kim s cn bng ca bn trong t th cy
ci hoc c th bn ang lc l qua li trong Warrior III. Gio vin yoga ca
bn nhc nh bn tm thy drishti v tp trung ca bn.
Tm ci g ca bn? C g l Drishti?
Drishti thng c ni n c ngha l "ci nhn" hay "ci nhn". N thc s
xut pht t gcr rc ting Phn, c ngha l "nhn thc" v vy ngha
ca n (v ng dng) i su hn mt cht so vi nh nhn th gic ca chng
ta.
N bt u vi ci nhn bn ngoi ca chng ta
t mt cch n gin, tm mt im n nh, khng di chuyn v c nh ci
nhn ca bn . iu ny s gip bn ng thng khi bn ang c gng cn
bng trong cc bi tp yoga khc nhau bng cch loi b s phn tm. Nhng
cng c th gip bn di chuyn v duy tr s lin kt ng n. Trong thc t,
trong Yoga Ashtanga, mi t th yoga c mt drishti c th (c chn im
nhn khc nhau).
V d, trong co co hoc vm cung, drishti ca bn l u mi ca bn. Bn
c th ngh v vic nhn chm chm vi inch trc mt ming ca bn
phn c ca bn vn cn di.
Hy xem mt hnh nh di y.
Nhn thy n nh th no ti ang c gng nng ngc ca ti bng cch nng
u ca ti? (Hu ht chng ta u c khuynh hng c gng dn u phong
tro vi u ca chng ta.) Xem hnh dng c ti nh th no? Ci nhn ca
ti nn c xung, theo mi ti v khong mt chn trc mt ti trn mt
t.

37
Ci to Mental Muscle ca bn
Khi mt chng ta lang thang, bi v chng ta ang qut phng, kim tra cc
sinh vin khc hoc nhn ra ca s, chng ta tr nn phn tm v suy ngh ca
chng ta lang thang. Gi s ch ca bn n nh s gip bn n nh tm tr
(v suy ngh trong u). S ch (v nng lng) ca chng ti chy vo ni
m s ch ca chng ti c tp trung.
Drishti l mt phn ca vic thc hnh tinh thn ca yoga v xy dng c
bp tm thn ca bn. N gip bn hc tp tp trung vo v ra khi thm,
iu g c li trong s thm ht s ch ca chng ta, vn ho cp nht
nhanh. Trong lc tp thin, bn hng mt nhn vo v tp trung vo mt
drishti bn trong.
Cui cng, thc t ca drishti c th gip bn nhn th gii nh n thc s
l. C mt khi nim trong trit hc yogic rng nhn thc v gii thch
ca chng ta v th gii c t mu v b nh hng bi nhng kinh nghim
ca chng ta v nhng cu chuyn m chng ta t ni vi mnh (hoc
c ni). Rng chng ta ang xp lp trn tm mn v che giu s tht.
38
 tng ca Drishti l cui cng, bn s c th nhn thy qua tt c cc tm
mn v nhn thy s tht v ngha thc s. Nhn thc s tht.

Lm th no lm n
Ci nhn ca bn nn mm mi v trung lp v khng phi l mt ci nhn kh
khn ni i mt ca bn ang nh ra khi cm mt ca bn v khun mt
ca bn l clenched. ng p nhn ca bn. Bn khng nn cm thy cng
thng di bt k hnh thc no c v tinh thn hoc th cht. Thay vo ,
cho drishti ca bn pht trin t nhin. N s mt thi gian v thc hnh.
Chng ta c khuynh hng tp trung vo mt im trn mt t, c bit l
t th ng. Mc d iu ny c th gip bn duy tr s cn bng v s tp
trung, tuy nhin, khi bn nhn xung mt t, ngc bn c khuynh hng sp
v ng li. Thay vo , gi tm nhn ca bn mc mt hoc trn.
Hoc, nh mt trong nhng gio vin ca ti tng ni, khi bn nhn xung
t, chng ti ang trong b no "suy ngh" ca chng ti v chng ti
mun c gng thot khi b no suy ngh ca mnh cng nhiu cng tt. V
vy, hy nhn ln.
39
Drishti: K thut Yoga C i cho s cn bng, Tm nhn, v Tp trung
Bao gi nghe cu ni, "Ni m s ch ca bn i, nng lng dng
chy"? Cm t ny rt hu ch khng ch trong sut qu trnh tp yoga, m
cn trong cuc sng ni chung. Khi chng ta thc hnh yana asana, s ch
ca chng ta phi c thc hnh trn c th, s lin kt, th, v kt ni vi
thn thnh. Trong cuc sng, n phi l nhn thc thi im hin ti.

Thng thng, trong lp hc yoga, chng ta c th b phn tm bi nhng th

nh nhn mi ca lululemon qua qun ca ngi pha trc chng ta, ng
h trn tng, hoc ngay c nhng chng nng trong t th chin binh - nm
thc hnh ca chng ti v cn bng cch tt.

Tt nht l Guruji K. Pattabhi Jois ni: "Yoga l mt thc hnh ni b,

phn cn li ch l mt rp xic."

Drishti l g?
Drishti l mt k thut yoga c, tp trung mt vo mt im khng di chuyn
chc chn trong mt t th c th. Chng ta hiu ti sao khi nim ny li
quan trng n vy trong cn bng t th. Nu bn ch n ngi khc hoc
i tng ang di chuyn, chng ti c nhiu kh nng ri ra khi t th hay
tr nn khng n nh v lung lay.

Bn bao gi c ngm su trong m mng v ai vy tay trc mt

bn, nhng i mt ca bn vn gi c mt v tr? i mt ca bn b
kha, nhng bn ang nhn thc l ni khc. Trong nhng khonh khc ,
chng ta vt qu tm nhn. S khc bit duy nht l trong yoga, l mt
quyt nh c thc - s dng k lut gi cho i mt mt v tr c nh
(nhng nhn thc l rt ln).

Cch s dng Drishti

Chng ta thy Drishti c s dng di nhiu hnh thc khc nhau. Trong
truyn thng Ashtanga, c 9 im tp trung cho i mt. Chng hn mi mi
t th ni, gia lng my v hng vo trong mt ngi th ba trong lc
thin nh, rn con ch hng xung, bn tay Tam gic, ngn chn nm
pha trc, sang phi V li trong xon sng lng, ngn tay ci cho cc
phong tro u tin trong li cho nng, v ln n bu tri vo v cc trong
Warrior I. y khng ch l phc v nh l tp th dc cho mt, m cn sa
cha s sp t t th v t chc prana ca chng ti (nng lng) .

Trong bi tp yoga ca Bikram, ti thng nghe cc gio vin ni, "Nh

nhng nhn ln chn tri" - c ngha l tng tng hoc hnh dung chn tri
l pha trc ca bn (Drishti yu thch ca ti!)

40
 Trataka l mt k thut lm sch mt trong Hatha Yoga gip ci thin nng
v th lc. N bao gm ngm ngn nn cho n khi mt nc tm v lm sch
i mt. N cng l mt cch nhn thc c s thc gic v cc c ng
v thc nh nhp nhy.

Drishti cho tr em
Pht ti dy con mnh drishti, kh nng cn bng ca chng tng 10 ln (v
thc hnh thin cng vy). Tr c khuynh hng co git, lung lay v di
chuyn rt nhiu trong khi tp yoga v thin nh. Drishti l mt trong nhng
cng c quan trng nht ci thin s tnh lng. N cng pht trin mt ci
g gi l ekagraha hay s tp trung n, m thng l mt thch thc,
khng ch cho mt chng ta, m cn trong cuc sng hng ngy.

Con trai ti ni, "N ging nh c cuc thi chm chch vi bc

tng." Funny, tuy nhin, n ging nh c mt cuc thi chm chm vi chnh
mnh, nhng n khng phi l mt ci nhn chm chc mt rng - l mt
nh nhn thoi mi thm ch hi m.

Mc tiu cui cng ca vic s dng Drishti

Chuyn gia Vedic, Tin s David Frawley vit: "Khc phc s ch ...
khng ch tp trung tm tr m cn thu ht nng lng bn trong ca chng ta
cng vi n, m rng hnh ng ca pratyahara, hoc s tp trung yoga ca
prana v cc gic quan."

Tp luyn c th lm nhng g m tm tr ni l rt c quyn nng. N

cng tng cng trng tm v k lut. Kim sot cm gic ca chng ta
c s dng trong nhiu th k nh l mt cch vt qua - vt qua ni
au th xc, vt qua nm gic quan, vt qua o tng v s tch bit, vt
ln trn thc v tnh nht th cao hn.

Drishti c quy nh trong The Yoga Sutra ca Patanjali ci thin dharana

(tp trung) v pratyahara (cm gic rt lui). Nhng thc hnh ny l mt
hng dn cui cng t c samadhi hoc gic ng.

V vy, cho d bn ang c gng t c nhng chiu cao nh vy hay

ch mun ci thin s cn bng ca bn - s dng mt drishti l mt cng c
mnh m i vi c hai.

T KHO:

Tm quan trng ca Tp Yoga (V Cuc sng)

1.8K
41
 CHIA S
TWEET
GHIM
YU

Bn c th thng thc qu nhiu

Ti sao bn nn lun lun bt u u
Drishti l thut ng ting Phn m dch lng lo n mt khu vc tp trung,
mt ni tm kim. Drishti l mt k thut c lng ghp vo trong gio l
ca nhiu gio s yoga v i, c bit l Sri K. Pattabhi Jois trong thc tin
Ashtanga ca mnh, m cn bi BKS Iyengar, Desikachar v nhiu ngi
khc.

tng tp trung trong mt thc hnh yoga c ngha su sc v phong

42
ph.

N c v ging nh mt khi nim tinh t i vi nhng ngi lm ch nu

chng ta nhn n vi mt hp ng trit hc hn, nhng ti cm thy rng
drishti l mt cng c a lp c th h tr tt c yogis v yoginis, cho d bn
thc hnh trong 30 Nm hoc nu bn thc hin lp hc asana u tin
ca bn bao gi ht.
Lp tp trung u tin

Nu bn l ngi mi bt u tp yoga, hoc nu bn ang lm vic vi cc

t th mi m c th ca bn cha c s dng, drishti c th c s dng
trong biu cm c hc v c th ca n.

iu u tin m drishti cung cp cho bn trong thc hnh yoga l cn

bng. Nu bn ang trong mt t th ang thch thc s cn bng ca bn
hoc kh nng ca bn khng b ng gc trc sn nh, drishti l bn thn ca
bn.

C mt im tp trung r rng khi c gng vrksasana (t th cy) c th c

ngha l s khc bit gia cy ng vng chc v thi im "g". Quan im
tp trung ny s gip bn tm ra trung tm ca mnh v kt ni vi s n nh
bn trong c th bn.

Lp th hai ca Focus

Cc lp tip theo ca drishti bn c th bt u s dng l nh tp trung

vo mt mc tinh thn. Khi bn ang trong mt t th y th thch,
hoc nu bn bt u cm thy chn nn trong thc hnh ca bn, bn c th
nhn thy rng bn c kht vng tch ri tri nghim.

Mt trong nhng cch n gin nht tch ri bn thn khi mt tnh hung
kh chu l trnh xa mt ca bn. Nhn xung quanh cn phng cho cc hc
vin khc, nhn ra ngoi ca s, qut sn cho lng cu v bi bn c th gip
bn a ra khi tri nghim bn ang c trong c th.

Nhng g bn ang lm khi bt u kt hp drishti vo tt c cc t th ca

bn - nhng g c v quen thuc cng nh nhng g mi - l o to tm tr
ca bn li vi thi im hin ti.

Bn ang dy bn thn mnh lm th no gn b vi nhng kinh nghim

khi h ang xy ra, ngay c khi h hi kh chu (hoc hi kh chu). iu ny
lm tng kh nng ca bn lm iu ny trong cuc sng. Mn qu ca s

43
tp trung, hin ti s ch trong cuc sng hng ngy l v gi trong vic
gii quyt vn , truyn thng, v cuc sng chung.

Bng cch o to tm tr ca bn li vi thc t ca bn, bn s c

o to tm tr ca bn li vi cuc sng ca bn. y l hun luyn
chnh nim trc tip c xy dng thnh asana.

Tp trung vo thin

a drishti vo thin nh hoc thc hnh chim nim ca bn l mt trong

nhng hin thn tinh t hn ca cng c ny. Bng cch mt nhm tp
trung vo mt im, bn s cho php tm tr gii quyt tt. Bn s c s
dng c th vt cht ca bn truyn t n tm tr ca bn rng tt c l
tt, n c th th gin v cho i.

Pht trin kh nng ngi vi i mt m ca bn tp trung vo mt im duy

nht l mt bi tp mnh m m s chuyn thnh quyn hn tuyt vi ca tm
trong cuc sng ca bn.

Bn c th thy rng thc tin ha gii ca bn tng ln rt nhanh khi drishti

c s dng. l mt cch c th gip n nh "ci tr kh" m tt c
chng ta dng nh n mt mc no .

Tp trung vo cuc sng

By gi, nu bn thch, bn c th ly khi nim v drishti v m rng n hn

na. Thut ng c th c dch sang ngha l mt quan im, tm nhn thng
minh, hoc c mt tm nhn. Cng c ny ca drishti l mt cng c c th
c s dng gip bn to ra cuc sng m bn mun sng, c trong v
ngoi mat ca bn.

C mt tm nhn r rng cho cuc sng ca bn, ni bn mun i, v bn

mun l ai l bc u tin trong vic to ra tm nhn . To ra cc bng tm
nhn, vit cc mc tiu trn giy, v ni vi bn b v gia nh v nhng c
m ca bn l tt c nhng v d v thc hnh drishti trong cuc sng thc.

Bng cch pht trin kh nng tn ti trong nhng tnh hung khng thoi
mi, kh nng n nh v tp trung tm tr, v kh nng c mt tm nhn cho
chnh mnh v cuc sng ca bn, bn s c cung cp cho mnh nhng
cng c c bn biu hin c m ca bn thnh hin thc.

44
NH MINNG NI KHC Y
Thin nh i vi nhng con ong bn: 3 li khuyn gip bn luyn tp
Ti mi cc bn s dng cng c mnh m ny trong hnh ng asana, thin
nh, hoc thit k cuc sng tip theo ca bn. Hy xem lm th no bin i
th gii thnh thn thnh v mc ch.

Ali Washington
Tc gi ca The Perception Diet , mt cun sch c thit k gip bn to
ra cuc sng v c th bn mong mun thng qua nhn thc v kt ni su
hn vi chnh mnh. Thng qua nhng n lc ca chnh bn thn mnh vi
cc vn hnh nh trong c th, Ali s dng yoga, thin nh, chnh nim
v bn thn mnh yu thng cha lnh. Gi y, s mnh ca c l truyn
b nhng cng c m c s dng t c sc kho ca mnh vi th gii.
Xem h s ca Ali

Mt drishti (xem hoc nhn) l mt tiu im c th c s dng trong lc

thin hoc khi ang gi t th yoga. Cc v yoga c pht hin ra rng ni
m s ch ca chng ta hng s quan tm ca chng ta theo sau, v rng
cht lng ca nh nhn ca chng ta c phn nh trc tip trong cht
lng ca nhng suy ngh tinh thn ca chng ta. Khi s nhn chm chm c
nh vo mt im duy nht, tm tr s b gim bt bi s kch thch ca tt c
cc i tng bn ngoi khc. V khi nh nhn c nh vo mt im duy nht
bn trong c th, nhn thc ca chng ta hng vo bn trong v tm tr vn
khng b xo trn bi cc kch thch bn ngoi. Nh vy, vic s dng mt
drishti cho php tm tp trung v di chuyn vo trng thi tp trung su
sc. V ng dng lin tc ca drishti pht trin ekagraha, s tp trung n
nht, mt k thut yoga thit yu vn c s dng cho tm tr.

TI TR CA CHNG TI

Jane Inc.
Gi bng hu c & Gi mt Mn trong hn 30 kiu khc nhau c sn xut
ti Hoa K

45
YogaDirect
Mua mt ci c c mt giao dch min ph v tuyt vi khc trn thm v
thit b yoga

Xem tt c Nh ti tr
Mt drishti thng c s dng trong thin tp trung v tp trung tm
tr. Cc im drishti hu ch nht c s dng l hi th v trung tm mt
th ba. Cc tiu im ngoi cng c th c s dng, chng hn nh u
mi, nn hoc mandala.

Trong t th yoga, drishti c s dng lm su sc thm phong tro chnh

ca t th, cng nh gi cho tm tr tp trung v tp trung. s dng mt
drishti trong khi tp yoga, ch cn chn im m s ch ca bn c
hng dn t nhin bi s sp xp ca t th. Vic s dng drishtis trong t
th yoga s c pht trin chm theo thi gian. u tin phi pht trin v
tp trung vo s lin kt ca t th, sau l hi th, v cui cng l
drishti. S dng drishti c bit hu ch nu bn gi mt t th trong mt thi
gian di, v s rt hu ch trong khi thc hnh cn bng t ra.

Trong Yoga Ashtanga, tm loi drishtis c th c s dng v m

t: Nasagrai Drishti , nhn chm chm mi, nh c s dng trong con ch
i din hng ln v ng xp li pha trc. Angusta Ma Dyai Drishti ,
ngm nhn nhng ngn tay ci, nh c s dng trong chin binh
I. Nabi Chakra Drishti , chim ngng rn, nh c s dng trong con ch
i mt xung. Pahayoragrai Drishti, nhn chm chm vo ngn chn, c
s dng trong tay ngn chn v hu ht ngi pha trc un
cong. Hastagrai Drishti , nhn chm chm vo tay, nh c s dng trong
tam gic v chin binh II. Parsva Drishti , nhn sang mt bn, nh c s
dng trong xon sng ty sng. Urdhva Drishti , nhn ln trn, nh c s
dng trong gc chin binh, Cn bng na mt trng, v s xon cu
nguyn. Naitrayohmadya hoc Broomadhya Drishti , nhn vo mt th ba
hoc trn, nh c s dng trong c, ln pha trc gp li, v o ngc
chin binh II.

Khi s dng drishti, ng lm cng mt. Cc c xung quanh mt nn c

th gin v nh nhn nn c mm mi. Ni chung, nn s dng bahya (bn
ngoi) quan st cc hot ng yoga nh hng bn ngoi v antara (bn
trong) nhn chm chm cho thc hnh chim nim v thin nh. Nhng cng
c gi tr nhm mt v s dng antara drishti trong t th yoga, v iu ny
to ra mt trng thi thin nh su sc v tp trung vo trong khi gi t th.

46
 Trong bhakti yoga, drishti c s dng theo mt cch hi khc: mt ci nhn
thng yu v khao kht lin tc c chuyn hng ti khi nim, tn hoc
hnh nh ca Thin Cha. Drishti cng c th c ngh n trong mt bi
cnh rng hn, c quan im hoc vin cnh thch hp trong cuc sng ca
mt ngi. Bng cch pht trin kh nng thch ng vi quan im ca mt
ngi thch ng vi s thay i lin tc trn th gii, chng ta c th trnh
c nhng chp trc khng cn thit m gy ra cho chng ta au kh.

Xem chi tit hn bng cch thc hnh Drishti

Drishti l mt k thut quan st pht trin tp trung - v dy bn nhn th gii

nh thc s l vy.
DAVID LIFE
AUG 28, 2007

CU CHUYN C TI TR
Nhng yu t cn thit cho cuc sng khng gian nh
TINH THN
Nhng g bn khng hc trong YTT: Lm th no ging dy cc ch
tinh thn vi tnh xc thc v nhy cm vn ho

LIFE
Probiotics l xu hng, nhng liu h c ng khng?

Thc tin ca drishti l mt k thut quan st pht trin s tp trung - v dy

cho bn nhn th gii nh thc t.
Con ngi chng ta l nhng sinh vt th gic ch yu. Nh mi ngi tp
yoga khm ph ra, ngay c trong lc luyn tp, chng ta thy mnh ang
nhn vo t th ng , trang phc, hoc kiu tc mi ca hc sinh trn tm
thm k tip. Chng ta nhn chm chm ra ngoi ca s hoc da trc ln gia
hai ngn chn ca chng ta, nh th nhng iu ny th v hn l tp trung
vo vic nhn ra Thin Cha. V th! Mt ca chng ti c hng dn, s
ch ca chng ti sau.

S ch ca chng ta l iu qu bu nht m chng ta c, v th gii c th

nhn thy c th l mt thu ht gy nghin, qu cng iu, v lm suy nhc

47
tinh thn. Thi quen nm bt th gii rt ph bin n ni gio vin thing
ling Osho t ra mt thut ng cho n: "Kodakomania." Nu bn c bt k
nghi ng v sc mnh ca hnh nh th gic v gi tr ca s ch ca bn,
ch cn ngh v hng t la ngnh cng nghip qung co chi cho nhip nh
mi nm!

Khi chng ta b cun vo s xut hin bn ngoi ca s vt, prana ca chng

ta trn ngp chng ta khi chng ta qut nhng im tham quan kch
thch. Cho php mt i lang thang to ra s xo trn dn chng ta xa hn
yoga. chng li nhng thi quen, kim sot v tp trung s ch ny l
nhng nguyn tc c bn trong thc hnh yoga. Khi chng ta kim sot v ch
o tp trung, u tin ca con mt v sau ca s ch , chng ti ang s
dng k thut yogic gi l drishti.

S ph bin ngy cng tng v nh hng ca phng php AshtangaVinyasa

ca yoga, c Sri K. Pattabhi Jois ging dy hn 60 nm, gii thiu
drishti vi hng ngn hc vin. Trn mt mc n gin, k thut drishti s
dng mt hng nhn c th mt kim sot s ch . Trong mi asana
Ashtanga, hc sinh c dy hng nhn vo mt trong chn im c th.

V d, trong Urdhva Mukha Svanasana (u Ch Ch Ln trn), chng ta

nhn vo u mi: Nasagrai Drishti. Trong thin nh v trong Matsyasana(C
Pose), chng ta nhn v Chakra Ajna, mt th ba: Naitrayohmadya (cn gi l
Broomadhya) Drishti. Trong Adho Mukha Svanasana , chng ti s dng
Nabi Chakra Drishti, nhn chm chm vo rn. Chng ti s dng Hastagrai
Drishti, nhn chm chm vo tay, trong Trikonasana (Triangle Pose). Trong
hu ht cc ch cong pha trc, chng ti ngm nhng ngn chn to:
Pahayoragrai Drishti. Khi chng ti xon sang tri hoc phi trong xon sng,
chng ti nhn chng xa nht c th theo hng xon bng Parsva
Drishti. Trong Urdhva Hastasana , phong tro u tin ca Li cho ca Mt
Tri, Chng ti ngm nhn ngn tay ci, s dng Angusta Ma Dyai
Drishti. Trong Virabhadrasana I (Chin s Pose I), chng ti s dng Urdhva
Drishti, ngm nhn n v tn. Trong mi asana, cc drishti quy nh h tr

48
tp trung, h tr chuyn ng, v gip nh hng c th pranic (trn y
nng lng).

ngha y ca drishti khng gii hn gi tr ca n trong asana . Trong

ting Phn, drishti cng c th c ngha l mt tm nhn, mt quan im, hoc
thng minh v tr tu. Vic s dng drishti trong asana phc v c hai nh l
mt k thut hun luyn v nh mt php n d tp trung thc hng ti
mt tm nhn v s hip nht. Drishti t chc b my nhn thc ca chng ti
nhn ra v vt qua nhng gii hn ca tm nhn "bnh thng".

Mt ca chng ta ch c th nhn thy nhng vt th pha trc chng ta m

phn chiu quang ph nhn thy c ca nh sng, nhng cc v yoga mun
tm mt thc ti bn trong khng nhn thy c bnh thng. Chng ta nhn
thc c b no ca chng ta ch chng ta nhn thy nhng g chng ta
mun nhn thy - mt d phng nhng tng hn hp ca chng ta. Thng
thng kin, nh kin v thi quen ca chng ta ngn cn chng ta nhn
thy s thng nht. Drishti l mt k thut tm kim Thin Cha khp
mi ni - v do nhn thy chnh xc th gii chung quanh chng ta. c
s dng theo cch ny, drishti tr thnh mt k thut loi b s thiu hiu
bit che giu tm nhn chn thc ny, mt k thut cho php chng ta nhn
thy Thin Cha trong mi th.

Tt nhin, vic s dng c thc i mt trong asana khng gii hn trong

truyn thng Ashtanga Vinyasa. V d nh trong Light on Pranayama , BKS
Iyengar nhn xt rng "i mt ng vai tr ch o trong vic thc hnh
asana." Ngoi vic s dng asana, drishti c p dng trong cc thc hnh
yoga khc. Trong k thut thanh lc ( kriya ) ca trataka , hay ngn nn ang
ngm nhn, mt c gi cho n khi nc mt hnh thnh. K thut ny
khng ch lm cho mt ra mt m cn thch thc hc sinh thc hnh nhng
s thc p v thc - trong trng hp ny, l ng lc nhy mt.

i khi trong thin nh v pranayama thc hnh i mt c gi m mt

na v nh nhn c chuyn hng v pha mt th ba hoc mi ca
mi. Trong Bhagavad Gita (VI.13) Krishna hng dn Arjuna, "Ngi ta nn

49
gi c th ca mnh v u thng ng thng v nhn chm chm vo mi ca
mi." Khi s dng nh nhn bn trong, i khi c gi l Antara Drishti, m
mt ng li v nh nhn hng vo v hng v pha nh sng ca mt th
ba. Nh Iyengar ni, "vic nhm mt ... ch o ngi sadhaka (hnh gi)
suy nim v ng thc s l mt ca mt ... v cuc sng ca cuc sng."

Mo Drishti
Ging nh nhiu k thut tinh thn, vi drishti c nguy c sai lm k thut
cho mc tiu. Bn nn dnh cho vic s dng c th (bao gm c mt)
vt qua s nhn din ca bn vi n. V vy, khi bn nhn vo mt i tng
trong khi thc hnh, ng tp trung vo n bng mt ci nhn kh. Thay vo
, s dng mt ci nhn nh nhng, nhn qua n hng v mt tm nhn v
s thng nht v tr. Lm mm s tp trung ca bn gi s ch ca bn
vt ra ngoi b ngoi n bn cht bn trong.

Bn khng bao gi nn t buc mnh phi nhn theo cch m lm cng mt,
no hoc c th. V d nhiu ch un cong pha trc, im nhn chm
chm c th l ngn chn to. Tuy nhin, nhiu hc vin, nhng giai on
nht nh trong s pht trin ca h, phi chm sc khng to ra s co li
mnh m c sau ca c th m s kh chu ny vt qu mi nhn thc
khc. Thay v bt buc phi nhn thng vo mt, bn nn cho php n pht
trin t nhin qua thi gian.

Nhn chung, cc hc vin nn s dng cc im nh gi bn

ngoi Bahyatrong cc hot ng yoga nh hng bn ngoi, bao gm asanas,
kriyas (lm sch), seva (cng vic dch v ca yoga karma), v bhakti (sng
knh); S dng ci nhn chim ngm ( antara ) nng cao thc hnh chim
nim v thin nh. Nu bn thy mnh nhm mt trong bt k tp luyn no
v tp trung vo cc b phim truyn hnh hay nhng s phc tp ca cuc
sng thay v gi c trng tm trung lp, tch ri, hy thit lp li mt ci
nhn ngoi. Mt khc, nu ci nhn bn ngoi tr thnh s phn tm i vi
nng ca bn, c l cn iu chnh hng ni tm.

50
Mt ci nhn c nh c th gip rt nhiu trong cn bng cc nhn vt
nh Vrksasana (Tree Pose), Garudasana (Eagle Pose), Virabhadrasana
III(Chin binh Pose III), v cc giai on khc nhau ca Hasta
Padangusthasana (Hand-To-Big Toe Pose). Bng cch c nh tm nhn ca
mt im khng di chuyn, bn c th gi nh cc c tnh ca im , tr
nn n nh v cn bng. Quan trng hn, ng dng lin tc ca drishti pht
trin ekagraha , tp trung n nhn. Khi bn hn ch s tp trung trc quan
ca bn n mt im, s ch ca bn khng b ko t i tng n i
tng. Ngoi ra, nu khng c nhng phin nhiu ny, bn s d dng nhn
thy s lang thang bn trong s ch ca bn v duy tr s cn bng trong
tm tr cng nh c th.

Drishti-The True View

Trong sut lch s yoga, nhn thc r rng, ng n l c thc hnh v
mc tiu ca yoga. Trong Bhagavad Gita, Cha Krishna ni vi t ca
mnh, Arjuna, "Bn khng th nhn thy ti vi i mt ca bn, ti a cho
bn con mt thn thnh, xem yoga Cha ca ti" (11.8). Trong bi thuyt trnh
c in v yoga, Kinh Yoga, Patanjali ch ra rng khi nhn th gii, chng ta
thng khng nhn thc t mt cch r rng, nhng thay v b hiu lm bi sai
lm ca nhn thc sai lm. Trong Chng II, cu 6, ng ni rng chng ta
nhm ln hnh ng nhn thy vi ngi tri gic thc s: purusha , T
ng. ng tip tc, trong cu 17, ni rng s nhm ln ny v mi quan h
tht s gia hnh ng thy, i tng c thy, v nhn dng ca Ngi
tin kin l nguyn nhn gc r ca au kh.

Lm th no chng ta lm iu ny? Bng cch duy tr mt tp trung ko

di, lin tc, n nho vo mc ch ca yoga: samadhi , hoc hp thu hon
ton vo purusha. Thc hnh ca drishti cho chng ta mt k thut pht
trin tp trung s ch n l. Yogi Hatha s dng mt loi "th gic tia X"
bao gm viveka (phn bit gia "quan im thc" v "ci nhn khng r rng,
r rng") v vairagya (tch ri t nhn dng sai lm vi dng c nhn thy
hoc ci c nhn thy ). S nhm ln c bn ny c gi l avidya (v
minh), v i tng ca n l vidya , l bn sc ch thc ca chng ta.

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 Ngi tu hnh bhakti dng drishti theo mt cch hi khc, lin tc bin mt
nh mt yu thng, khao kht v Thin Cha. Thng qua tng tng, tm
nhn ca Thin Cha xut hin di dng Krishna, v c th gii tr thnh
prasad (dng cht thn thnh). Trong c hai trng hp, drishti cung cp mt
loi th lc yoga tng cng cho php chng ta nhn thy s khc bit bn
ngoi trong qu kh ( asat , bng ting Phn) vi ni tm bn trong hoc
Chn l ( sat ). Nu chng ta loi b v minh thng qua cc thc hnh ny,
sau chng ta c th nhn thy thng qua la di v o tng.

Khi chng ta nhn vo mt ca chng ta vi tm nhn yoga, chng ta s thy

Chn l ch thc ca chng ta. Khi chng ta nhn chm chm vo ngi
khc, chng ta nhn thc c hnh dng ca chng ta, chnh l tnh
yu. Chng ta khng cn nhn thy nhng au kh ca nhng chng sinh
khc bit vi chng ta; Tri tim ca chng ta trn ngp lng trc n v s vt
v ca tt c nhng linh hn ny tm thy hnh phc. Ci nhn yoga xut
hin t s mong mun mnh lit t c mc tiu cao nht ca thc
khng ng nht, ch khng phi t cc ng c egoistic to ra s tch bit,
gii hn, phn on v au kh.

Ging nh tt c cc thc hnh yogic, drishti s dng nhng mn qu may

mn ca c th con ngi v tr c nh mt im khi u kt ni vi tim
nng y ca chng ta - l ngun gc ca c thn v tm. Khi chng ta
r rng tm nhn ca chng ta v cc thi quen, kin, tng, v d on
ca h v nhng g l tht v ci g l sai, chng ta nhn xa hn nhng khc
bit bn ngoi v chn l tuyt i.

Yoga ca 9 Drishtis: Nhng iu bn cn bit

Bi Elizabeth RowanNgy 21 thng 8 nm 2012 4:00 CH

TIT KIM

52


C PHN
843

Nhiu ngi trong chng ta nghe gio vin yoga ca chng ti ni, "Tm
drishti ca bn. Khc phc s ch ca bn. "Nhng bn c bit bn c ti
chn la chn? C kh nng l bn luyn tp chng sut. ng tic l
'ng h ni ny Drishti u?' 'Ngi hng xm ca ti c th gi
Bakasana lu hn ti c th Drishti' v 'Tm ngun cm hng mng Yoga
trc mt ti Drishti' khng ng v tr no. Vy bn trng u, v
bn ang tm kim ci g?

Drishti, thut ng Phn ng v th gic, hng hay s ch tp trung, l

mt cng c c s dng trong thc hnh asana, theo truyn thng l
Ashtanga, a bn n gn hn vi dharana (tp trung) v pratyahara (ngha
l rt lui). Thc hnh drishti dy bn kim sot i mt lang thang ca bn,
hn ch vic hp th kch thch bn ngoi v do qun l tm tr ca bn
thay v cho php n qun l bn. Cc thnh phn ca tm chi ca yoga -

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asana, dharana v pratyahara cng vi nhng yama khc,
niyamas, pranayama , v dhyana h tr mc tiu cui cng ca vic t
c gic ng, hoc samadhi.

Khng ch c mt ci nhn c nh gii hn kch thch th gic v s phn

tm, n cng tng cng thc hnh th cht ca bn bng cch bo tn v
ch o nng lng ca bn, tng cng lin kt v thm ch lm su sc
thm mt t th . Suy ngh v n. Lunge thp vi s ngng cao hng nng
ngc, ko di xng sng, chm hng nhiu hn nu chng ta sp xung
ngc, vai sn v nhn xung cc ngn chn. Drishti ca ch Xung l rn,
khuyn khch nng ln v lng ca xng ui thay v lm trn ct sng
kim tra chn ca bn.

Tt nhin, bt k hng m chng ta ang tm kim v mt th cht, drishti

dy chng ta trau di vic nhn vo trong. Drishti l mt ci nhn tp trung
nh nhng, khng phi l ci nhn chm chc, vi i mt du dng, nh
nhng. Vic nhp d liu bn ngoi nh s phn chiu ca bn trong gng
v nhng g ngi khc ang lm l thay th bng s phn chiu bn
trong. Bt u t hi nu bn cn knh? Chng ta hy chia nh git nc
mt v bn s nhn thy (hay khng thy) r rng ngay thi.

1. Ngn tay ci, hay Angusthamadhye, nh trong Urdhva Hastasana (Chiu

cho ln trong li cho ca Sun).

2. Mo ca mi, hoc Nasagre, nh trong Uttanasana (ng Ngn). Cng

c s dng thng xuyn trong cc cuc o chnh nh Adho Mukha
Vrksasana (Handstand) v cc nhm ph tr nh Urdhva Dhanurasana
(Bnh xe) v Ustrasana (Camel).
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3. Tay, hoc Hastagre, nh thc hnh cc v tr nh Trikonasana (Tam
gic) v Utthita Parshvakonasana (Gc m rng), trong bn tay hng
n s tip cn mnh m ca b.

4 v 5. Xoay bn phi v sang tri sang tri, hoc Parsva drishti. Parsva
drishti c kh nng m h hn cc loi drishtis khc, v "sideways" c th
c gii thch. Ni chung, nh nhn i ngang theo hng nh u, tc l
ln trn, ngang, xung, vv Thc hnh theo cc ng xon nh Ardha
Matsyendrasana, Marichyasana (Marichi's Pose) v Bharadvajasana
(Bharadvaja's Twist).

6. Tr ln, hoc Urdhva drishti. iu ny drishti v c hai Parsva drishtis

yu cu bn nhn vo v cc thay v mt phn c th ca c th. Bn c
th thc hnh php ny trong Utkatasana (Gh Gh) hoc Virabhadrasana I
(Chin binh I).

7. ui, hoc Nabhichakra. Rn, cn c gi l vng trn ma thut, l

im nhn cho cc nhn vt nh Adho Mukha Svanasasana (Downward
Facing Dog).

8. Ngn chn, hoc Padayoragre, nh trong Paschimottanasana (Ngi ti

Ngang) v Janusirsasana (u gi).

9. Mt th ba, hoc Bhrumadhye. y, i mt c na chng hoc

ng kn v quan st khong cch gia lng my. Asanas bao gm
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Matsyasana (C t ra), Viparita Virabhadrasana (o ngc Chin binh)
cng nh ngi thin.

V vy, ln tip theo bn gio vin hng dn bn tp trung, nhn, nhn, hy

t hi mnh l g by gi bn thy.

nh minh ha: China Fagan

Vi s ngc nhin ca ti, ti pht hin ra rng bandhas, drishti v hnh

ng ca hi th mc th cht thc s kt ni vi h thn kinh giao
cm v giao cm.

V vy, v c bn, chng ta cn Tristana (bandha, drishti v hi th) mt

mt kch thch c th thc hnh hiu sut cao, v mt khc cho php
mnh th gin v bnh tnh mi lc. Cn thit phi tm thy s cn bng
hon ho gia hai kha cnh v cho rng trong mi t th chng ta cn phi
hiu lm th no tham gia vo mt s c bp trong khi th gin cc phn
khc ca c th.

Khi chng ta thin, chng ta kha thn kinh quang hc ca chng ta. Khi
chng ta
kha dy thn kinh quang ton b u b kha, tm tr bn s dng li.
Thuc Drishtis kha thn kinh quang l: im lng my, u mi, cm.
Mt nhm li trong khi nhn vo cm v sau l mt 9/10 ng ca nhn
vo
mi mi;
56
Khi iu ny xy ra, tm tr, c th v linh hn ang xp hng. Thng qua
kim sot vt l, tim thc pht hnh tt c cc loi t tng. Khi bn c
mt ngh tiu cc n i ngang, v khi bn ht mt thn ch n i ln,
thay i tiu cc thnh tch cc. l cch bn tiu th tim thc ca bn,
v khi tm tr tim thc trng rng, tm tr c thc r rng v bn khng
c nhng cn c mng. - Yogi Bhajan

Mc tiu ca chng ti khi thc hnh Yoga l nhn vo bn trong chnh chng
ta, lng nghe cc chc nng ca c th, v tch ri khi th gii bn ngoi.

Nhn ln pha trn c th (bt c th g trn cao bao gm c mt th ba) c

mt hiu ng lan rng trn c th. Nhn xung di (c bit l mi hoc rn)
gi s ch vo bn trong v n nh.

Drishti thng c ni n c ngha l "ci nhn" hay "ci nhn". N thc s

xut pht t gcr rc ting Phn, c ngha l "nhn thc" v vy ngha
ca n (v ng dng) i su hn mt cht so vi nh nhn th gic ca chng
ta.

Khi mt chng ta lang thang, bi v chng ta ang qut phng, kim tra cc
sinh vin khc hoc nhn ra ca s, chng ta tr nn phn tm v suy ngh ca
chng ta lang thang. Gi s ch ca bn n nh s gip bn n nh tm tr
(v suy ngh trong u). S ch (v nng lng) ca chng ti chy vo ni
m s ch ca chng ti c tp trung.
Drishti l mt phn ca vic thc hnh tinh thn ca yoga v xy dng c
bp tm thn ca bn. N gip bn hc tp tp trung vo v ra khi thm,
iu g c li trong s thm ht s ch ca chng ta, vn ho cp nht
nhanh. Trong lc tp thin, bn hng mt nhn vo v tp trung vo mt
drishti bn trong.

Ci nhn ca bn nn mm mi v trung lp v khng phi l mt ci nhn kh

khn ni i mt ca bn ang nh ra khi cm mt ca bn v khun mt
ca bn l clenched. ng p nhn ca bn. Bn khng nn cm thy cng
thng di bt k hnh thc no c v tinh thn hoc th cht. Thay vo ,
cho drishti ca bn pht trin t nhin. N s mt thi gian v thc hnh.
Chng ta c khuynh hng tp trung vo mt im trn mt t, c bit l
t th ng. Mc d iu ny c th gip bn duy tr s cn bng v s tp

57
trung, tuy nhin, khi bn nhn xung mt t, ngc bn c khuynh hng sp
v ng li. Thay vo , gi tm nhn ca bn mc mt hoc trn.

Drishti: K thut Yoga C i cho s cn bng, Tm nhn, v Tp trung

Bao gi nghe cu ni, "Ni m s ch ca bn i, nng lng dng
chy"? Cm t ny rt hu ch khng ch trong sut qu trnh tp yoga, m
cn trong cuc sng ni chung. Khi chng ta thc hnh yana asana, s ch
ca chng ta phi c thc hnh trn c th, s lin kt, th, v kt ni vi
thn thnh. Trong cuc sng, n phi l nhn thc thi im hin ti.

"Yoga l mt thc hnh ni b, phn cn li ch l mt rp xic."

Drishti l g?
Drishti l mt k thut yoga c, tp trung mt vo mt im khng di chuyn
chc chn trong mt t th c th. Chng ta hiu ti sao khi nim ny li
quan trng n vy trong cn bng t th. Nu bn ch n ngi khc hoc
i tng ang di chuyn, chng ti c nhiu kh nng ri ra khi t th hay
tr nn khng n nh v lung lay.

Bn bao gi c ngm su trong m mng v ai vy tay trc mt

bn, nhng i mt ca bn vn gi c mt v tr? i mt ca bn b
kha, nhng bn ang nhn thc l ni khc. Trong nhng khonh khc ,
chng ta vt qu tm nhn. S khc bit duy nht l trong yoga, l mt
quyt nh c thc - s dng k lut gi cho i mt mt v tr c nh
(nhng nhn thc l rt ln).

Chng hn mi mi t th ni, gia lng my v hng vo trong mt

ngi th ba trong lc thin nh, rn con ch hng xung, bn tay Tam
gic, ngn chn nm pha trc, sang phi V li trong xon sng lng,
ngn tay ci cho cc phong tro u tin trong li cho nng, v ln n bu
tri vo v cc trong Warrior I. y khng ch l phc v nh l tp th dc
cho mt, m cn sa cha s sp t t th v t chc prana ca chng ti
(nng lng) .

Drishti l mt trong nhng cng c quan trng nht ci thin s tnh

lng. N cng pht trin mt ci g gi l ekagraha hay s tp trung n,
m thng l mt thch thc, khng ch cho mt chng ta, m cn trong cuc
sng hng ngy.

N ging nh c cuc thi chm chch vi bc tng." Funny, tuy nhin, n

ging nh c mt cuc thi chm chm vi chnh mnh, nhng n khng phi

58
l mt ci nhn chm chc mt rng - l mt nh nhn thoi mi thm ch
hi m.

Chuyn gia Vedic, Tin s David Frawley vit: "Khc phc s ch ...
khng ch tp trung tm tr m cn thu ht nng lng bn trong ca chng ta
cng vi n, m rng hnh ng ca pratyahara, hoc s tp trung yoga ca
prana v cc gic quan."

Drishti c quy nh trong The Yoga Sutra ca Patanjali ci thin dharana

(tp trung) v pratyahara (cm gic rt lui). Nhng thc hnh ny l mt
hng dn cui cng t c samadhi hoc gic ng.

iu u tin m drishti cung cp cho bn trong thc hnh yoga l cn

bng. Nu bn ang trong mt t th ang thch thc s cn bng ca bn
hoc kh nng ca bn khng b ng gc trc sn nh, drishti l bn thn ca
bn.

Nhng g bn ang lm khi bt u kt hp drishti vo tt c cc t th ca

bn - nhng g c v quen thuc cng nh nhng g mi - l o to tm tr
ca bn li vi thi im hin ti.

Bn ang dy bn thn mnh lm th no gn b vi nhng kinh nghim

khi h ang xy ra, ngay c khi h hi kh chu (hoc hi kh chu). iu ny
lm tng kh nng ca bn lm iu ny trong cuc sng. Mn qu ca s
tp trung, hin ti s ch trong cuc sng hng ngy l v gi trong vic
gii quyt vn , truyn thng, v cuc sng chung.

Mt drishti (xem hoc nhn) l mt tiu im c th c s dng trong lc

thin hoc khi ang gi t th yoga. Cc v yoga c pht hin ra rng ni
m s ch ca chng ta hng s quan tm ca chng ta theo sau, v rng
cht lng ca nh nhn ca chng ta c phn nh trc tip trong cht
lng ca nhng suy ngh tinh thn ca chng ta. Khi s nhn chm chm c
nh vo mt im duy nht, tm tr s b gim bt bi s kch thch ca tt c
cc i tng bn ngoi khc. V khi nh nhn c nh vo mt im duy nht
bn trong c th, nhn thc ca chng ta hng vo bn trong v tm tr vn
khng b xo trn bi cc kch thch bn ngoi. Nh vy, vic s dng mt
drishti cho php tm tp trung v di chuyn vo trng thi tp trung su
sc. V ng dng lin tc ca drishti pht trin ekagraha, s tp trung n
nht, mt k thut yoga thit yu vn c s dng cho tm tr.

s dng mt drishti trong khi tp yoga, ch cn chn im m s ch ca

bn c hng dn t nhin bi s sp xp ca t th. Vic s dng drishtis
trong t th yoga s c pht trin chm theo thi gian. u tin phi pht

59
trin v tp trung vo s lin kt ca t th, sau l hi th, v cui cng l
drishti. S dng drishti c bit hu ch nu bn gi mt t th trong mt thi
gian di, v s rt hu ch trong khi thc hnh cn bng t ra.

Trong Yoga Ashtanga, tm loi drishtis c th c s dng v m

t: Nasagrai Drishti , nhn chm chm mi, nh c s dng trong con ch
i din hng ln v ng xp li pha trc. Angusta Ma Dyai Drishti ,
ngm nhn nhng ngn tay ci, nh c s dng trong chin binh
I. Nabi Chakra Drishti , chim ngng rn, nh c s dng trong con ch
i mt xung. Pahayoragrai Drishti, nhn chm chm vo ngn chn, c
s dng trong tay ngn chn v hu ht ngi pha trc un
cong. Hastagrai Drishti , nhn chm chm vo tay, nh c s dng trong
tam gic v chin binh II. Parsva Drishti , nhn sang mt bn, nh c s
dng trong xon sng ty sng. Urdhva Drishti , nhn ln trn, nh c s
dng trong gc chin binh, Cn bng na mt trng, v s xon cu
nguyn. Naitrayohmadya hoc Broomadhya Drishti , nhn vo mt th ba
hoc trn, nh c s dng trong c, ln pha trc gp li, v o ngc
chin binh II.

Khi s dng drishti, ng lm cng mt. Cc c xung quanh mt nn c

th gin v nh nhn nn c mm mi. Ni chung, nn s dng bahya (bn
ngoi) quan st cc hot ng yoga nh hng bn ngoi v antara (bn
trong) nhn chm chm cho thc hnh chim nim v thin nh. Nhng cng
c gi tr nhm mt v s dng antara drishti trong t th yoga, v iu ny
to ra mt trng thi thin nh su sc v tp trung vo trong khi gi t th.

Drishti l mt k thut quan st pht trin tp trung

Cho php mt i lang thang to ra s xo trn dn chng ta xa hn yoga.

chng li nhng thi quen, kim sot v tp trung s ch ny l nhng
nguyn tc c bn trong thc hnh yoga.

Drishti t chc b my nhn thc ca chng ti nhn ra v vt qua nhng

gii hn ca tm nhn "bnh thng".

Drishti l mt k thut tm kim Thin Cha khp mi ni - v do

nhn thy chnh xc th gii chung quanh chng ta.

BKS Iyengar nhn xt rng "i mt ng vai tr ch o trong vic thc

hnh asana." Ngoi vic s dng asana, drishti c p dng trong cc thc
hnh yoga khc. Trong k thut thanh lc ( kriya ) ca trataka , hay ngn nn
ang ngm nhn, mt c gi cho n khi nc mt hnh thnh.

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Khi s dng nh nhn bn trong, i khi c gi l Antara Drishti, m mt
ng li v nh nhn hng vo v hng v pha nh sng ca mt th ba

Thay vo , s dng mt ci nhn nh nhng, nhn qua n hng v mt tm

nhn v s thng nht v tr. Lm mm s tp trung ca bn gi s ch
ca bn vt ra ngoi b ngoi n bn cht bn trong.

Bn khng bao gi nn t buc mnh phi nhn theo cch m lm cng mt,
no hoc c th. V d nhiu ch un cong pha trc, im nhn chm
chm c th l ngn chn to. Tuy nhin, nhiu hc vin, nhng giai on
nht nh trong s pht trin ca h, phi chm sc khng to ra s co li
mnh m c sau ca c th m s kh chu ny vt qu mi nhn thc
khc. Thay v bt buc phi nhn thng vo mt, bn nn cho php n pht
trin t nhin qua thi gian.

Nu bn thy mnh nhm mt trong bt k tp luyn no v tp trung vo cc

b phim truyn hnh hay nhng s phc tp ca cuc sng thay v gi c
trng tm trung lp, tch ri, hy thit lp li mt ci nhn ngoi. Mt khc,
nu ci nhn bn ngoi tr thnh s phn tm i vi nng ca bn, c l
cn iu chnh hng ni tm.

Ngi tu hnh bhakti dng drishti theo mt cch hi khc, lin tc bin mt
nh mt yu thng, khao kht v Thin Cha. Thng qua tng tng, tm
nhn ca Thin Cha xut hin di dng Krishna, v c th gii tr thnh
prasad (dng cht thn thnh). Trong c hai trng hp, drishti cung cp mt
loi th lc yoga tng cng cho php chng ta nhn thy s khc bit bn
ngoi trong qu kh ( asat , bng ting Phn) vi ni tm bn trong hoc
Chn l ( sat ).

Drishti, thut ng Phn ng v th gic, hng hay s ch tp trung, l

mt cng c c s dng trong thc hnh asana, theo truyn thng l
Ashtanga, a bn n gn hn vi dharana (tp trung) v pratyahara (ngha
l rt lui). Thc hnh drishti dy bn kim sot i mt lang thang ca bn,
hn ch vic hp th kch thch bn ngoi v do qun l tm tr ca bn
thay v cho php n qun l bn.

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Vi s ngc nhin ca ti, ti pht hin ra rng bandhas, drishti v hnh
ng ca hi th mc th cht thc s kt ni vi h thn kinh giao
cm v giao cm.

V vy, v c bn, chng ta cn Tristana (bandha, drishti v hi th) mt

mt kch thch c th thc hnh hiu sut cao, v mt khc cho php
mnh th gin v bnh tnh mi lc. Cn thit phi tm thy s cn bng
hon ho gia hai kha cnh v cho rng trong mi t th

Drishti trong Yoga

Khi thc hnh Yoga, chc hn i mt bn vn cn lang thang u , tm tr
bn vn cn lang thang u , v Drishti trong Yoga l g?
Thc hnh Drishti gip bn kim sot i mt lang thang ca bn, hn ch
hp th nhng kch thch bn ngoi. Thay v cho php nhng yu t bn ngoi
iu khin bn th bn dng i mt ch vo bn trong, lng nghe c th
r hn.

8 nhnh ca Astanga Yoga gm: 5 yamas (tun th nhng iu lut v lun

thng o l), 5 niyamas (tit ch to s lim chnh), Asana (t th),
Pranayama (iu khin hi th), Pratyahara (thu cc gic quan v), Dharana
(tp trung), Dhyana (thin nh), Samadhi (gic ng).

Khng nn tch bit 8 nhnh Yoga mt cch n l, tt c u cn c s lin

kt, ha quyn ln nhau. ng l asana l mt trong 8 nhnh ca Astanga
Yoga, hin nay mi ngi hu ht ch thc hnh Yoga qua Asana, nhng xin
ng coi Asana l mt mn th thao, mt s vn ng c th n thun.

Thc hnh Asana kt hp Dhyana (thin nh), Pranayama (iu khin hi

th) bn s cm nhn thn, tm ha quyn v th gin. Vy mun tng thm
hiu qu khi thc hnh Asana, Drishti cng l mt trong nhng k thut ca
Yoga c gip bn t c s cn bng, tp trung.
C 9 Drishti trong thc hnh Yoga: con mt th 3 (bhru madhya), chp mi
(Nasagrai), rn (Nabi chakra) ch p mt, cc ngn chn (Padhayoragrai),
ngn tay ci (Angustha madyai) chin binh I, bn tay phi (parsva), bn tay
tri (Parsva) tam gic hoc chin binh II, hng ln trn v ln tri Urdhva).

Mt drishti (xem hoc nhn) l mt tiu im c th c s dng trong lc

thin hoc khi ang gi t th yoga. Cc v yoga c pht hin ra rng ni
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m s ch ca chng ta hng s quan tm ca chng ta theo sau, v rng
cht lng ca nh nhn ca chng ta c phn nh trc tip trong cht
lng ca nhng suy ngh tinh thn ca chng ta. Khi s nhn chm chm c
nh vo mt im duy nht, tm tr s b gim bt bi s kch thch ca tt c
cc i tng bn ngoi khc. V khi nh nhn c nh vo mt im duy nht
bn trong c th, nhn thc ca chng ta hng vo bn trong v tm tr vn
khng b xo trn bi cc kch thch bn ngoi. Nh vy, vic s dng mt
drishti cho php tm tp trung v di chuyn vo trng thi tp trung su
sc. V ng dng lin tc ca drishti pht trin ekagraha, s tp trung n
nht, mt k thut yoga thit yu vn c s dng cho tm tr.

s dng mt drishti trong khi tp yoga, ch cn chn im m s ch ca

bn c hng dn t nhin bi s sp xp ca t th. Vic s dng drishtis
trong t th yoga s c pht trin chm theo thi gian. u tin phi pht
trin v tp trung vo s lin kt ca t th, sau l hi th, v cui cng l
drishti. S dng drishti c bit hu ch nu bn gi mt t th trong mt thi
gian di, v s rt hu ch trong khi thc hnh cn bng t ra.

Khi s dng drishti, ng lm cng mt. Cc c xung quanh mt nn c

th gin v nh nhn nn c mm mi. Ni chung, nn s dng bahya (bn
ngoi) quan st cc hot ng yoga nh hng bn ngoi v antara (bn
trong) nhn chm chm cho thc hnh chim nim v thin nh. Nhng cng
c gi tr nhm mt v s dng antara drishti trong t th yoga, v iu ny
to ra mt trng thi thin nh su sc v tp trung vo trong khi gi t th.

Ngi tu hnh bhakti dng drishti theo mt cch hi khc, lin tc bin mt
nh mt yu thng, khao kht v Thin Cha. Thng qua tng tng, tm
nhn ca Thin Cha xut hin di dng Krishna, v c th gii tr thnh
prasad (dng cht thn thnh). Trong c hai trng hp, drishti cung cp mt
loi th lc yoga tng cng cho php chng ta nhn thy s khc bit bn
ngoi trong qu kh ( asat , bng ting Phn) vi ni tm bn trong hoc
Chn l ( sat ).
Drishti, thut ng Phn ng v th gic, hng hay s ch tp trung, l
mt cng c c s dng trong thc hnh asana, theo truyn thng l
Ashtanga, a bn n gn hn vi dharana (tp trung) v pratyahara (ngha
l rt lui). Thc hnh drishti dy bn kim sot i mt lang thang ca bn,
hn ch vic hp th kch thch bn ngoi v do qun l tm tr ca bn
thay v cho php n qun l bn.

Drishti thc s xut pht t ting Phn, c ngha l ci nhn hay nhn
thc. Drishti chnh l mt phn ca vic thc hnh tinh thn Asana. Ni bn
nhn, chnh l dng chy ca nng lng. Mt bn nhn, tinh thn bn tp
trung, c th bn vn ng, bn ch ang sng trong hin ti.

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Drishti l mt k thut trong thc hnh Yoga c, tp trung mt vo mt im
khi gi asana, s dng k lut gi cho i mt mt v tr c nh.

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Drishti khi thc hnh Asana i mt bn u trong phng tp Yoga?

1. Drishti l g?

i mt lang thang, tm tr lang thang, bn c t hi thng xuyn ri vo

tnh trng ny khi thc hnh Asana? Lm th no ch vo bn trong, lng
nghe c th r hn? Drishti chnh l mt trong k thut Yoga c kim sot
thn, tm qua i mt.

Drishti ngun gc t ting Phn, c ngha l ci nhn, nhn thc . Do ,

ngha ca Drishti su xa hn so vi nh nhn ca th gic thng ngy.
Drishti gip bn kim sot i mt lang thang, hn ch hp th nhng kch
thch bn ngoi, gip bn qun l tm tr thay v ngoi cnh qun l tm tr
bn.

Trong Yoga c 9 Drishti. Ni n gin cho d hiu v d nh, Drishti gm 3

nhm:

Nhm 1: con mt th 3 (gia i lng my); chp mi; nhn hng ln trn
(kiu nhn xa xm ).

Nhm 2: lng bn tay (sau khi xoa nng bn tay p vo mt, lc b tay ra mt
thng nhn vo lng bn tay); hng nhn v tay phi; hng nhn v tay tri
(chin binh 2); ngn tay ci (chin binh 1).

Nhm 3: rn (tam gic ngc) , ngn chn ci (fold forward).

Asana l 1 trong 8 nhnh Yoga Antanga. Luyn tp thin nh (Dhyana) l

nhnh gn nht t ti s gic ng (Samadhi); nhng hu ht hin nay
chng ta thc hnh Yoga qua Asana. Ta khng nn tch ring Asana ra l mt
hot ng th cht n thun (nu nh vy chng khc no mt mn th
thao).

Bn c th s dng Drishti l mt trong nhng k thut a bn n gn

hn vi iu khin hi th (Pranayama), s tp trung (Dharana), thin nh
(Dhyana). Bn s cm nhn thn, tm ha quyn v th gin ngay khi ang
thc hnh Asana.

2. Cch xc nh Drishti

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Drishti l cch nhn nh nhng nhng tp trung. Cc hnh gi Yoga c pht
hin ra rng ni m s ch ca chng ta chnh l ni chng ta quan tm.
Cht lng ca nh nhn phn nh trc tip cht lng suy ngh tinh thn. Khi
s nhn chm chm c nh vo mt im duy nht, tm tr s b gim bt bi
s kch thch ca tt c cc i tng bn ngoi khc, hng vo ni tm bn
trong, a bn vo mt trng thi tp trung su sc.

Nhng bc c bn cn ch khi thc hnh Asana l chuyn ng vo

th, tm v tr t chn tay, kch hot c; th hai l tm Drishti v cui cng l
iu khin hi th u.

Trong th tri ni nhn vo chp mi; ngi thin nhn vo con mt th 3; tam
gic ngc nhn vo rn; nhn vo ngn tay ci trong bc u tin ca cho
mt tri; nhn ln bu tri trong chin binh 1...

Nhng khng cn thit p dng mt cch rp khun my mc. V d, theo l

thuyt, khi fold forward bn nhn vo ngn chn ci. Nhng vi nhiu ngi
cha vo c fold forward chun (lng thng, chn thng, gp t hng, u
c th gn chm gi) th c th xc nh 1 im nhn ngay pha trc mt v
tp trung vo cho n khi chuyn Asana khc.

Ty vo tng chuyn ng ca c th v gi th m ta c Drishti khc nhau.

Khi nhn ln trn hoc nhn xa (k c con mt th 3) bn s c cm gic c
th rng m, khong t. Khi nhn xung di (c bit l mi hoc rn) s
ch ca bn su vo bn trong v n nh.

Ngi tu hnh li s dng Drishti theo mt cch hi khc, h a Drishti

thnh mt nh mt yu thng, khao kht v Thin Cha. Mnh l a phi tn
gio, nn i vi mnh Yoga cng khng phi l mt tn gio. Mc d mnh
khng nhn thy Thin Cha nhng vn thc hnh Yoga hng ti thn,
tm an lc. Khi tm tm hiu v nh tuyn, gii phu (Yoga hin i) thy
nhiu mu thun, mnh li mun tm hiu su hn na v trit l, tinh thn
Yoga cm nhn Yoga n gin, gn gi hn.

P/s: Li ta cho tm hnh Fish Pose Nu nh gi s thng minh ca mt

con c qua kh nng leo cy, th c i n s ngh rng mnh l k ngc.

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