The 9 Drishtis in Ashtanga Yoga: Seeing with More Than Just the Eyes

I want to start by sharing a personal story that shaped this reflective and informative blog post about the concept of Drishti in the Tristhana approach to the yoga practice. Sometime in late 2024, I developed a corneal ulcer and temporarily lost vision in one eye. For someone who spends a good portion of their day practicing and teaching yoga, this was not just inconvenient—it was unsettling. I couldn’t read, couldn’t drive, and my practice had to shift entirely.

That week forced me to slow down in ways I hadn’t anticipated. Without the clarity of sight, I started noticing what else was guiding me—breath, sound, sensation, and a quiet but steady sense of awareness. It was as though something internal woke up, asking me to look deeper. Our eye sight is one of the key senses/indriya in our body. It shapes the way we perceive the external world.

But this experience got me thinking about Drishti in Ashtanga Yoga, the practice of intentional gaze—not just where we look during asana, but how we see things in our lives. The inner gaze, the perspective we carry into our relationships, our self-view, the way we respond to challenges. In Ashtanga, we’re taught that Drishti helps direct our energy and focus. But it’s also an invitation to see beyond the surface.

What is Drishti in Yoga?

In yoga, Drishti means “gaze” or “viewpoint.” In the Ashtanga tradition, Drishti is a core part of the Tristhana method, which includes asana (posture), pranayama (breath control), and drishti (gaze). Each movement, each breath, and each gaze point helps pull the senses inward and stabilise attention.

But Drishti is more than where we look with our eyes. It’s also about where we direct our attention, energy, and awareness. It shapes how we perceive not only our practice, but also ourselves and the world around us.

In moments of transition—on the mat and off—where we choose to focus can shift the entire experience.

Why Drishti Matters: Energy, Awareness, and Inner Vision

• Focus: A steady gaze supports a steady mind.

• Energy flow: Like breath and bandhas, Drishti helps direct prana within the body.

• Perception: It changes how we see ourselves—less judgment, more curiosity.

• Intuition: When external cues fade, inner clarity grows.

Across yoga philosophy and practice, we’re reminded again and again that the outer world is a reflection of the inner one. In Sutra 1.2, Patanjali tells us:

Yogas chitta vritti nirodhah – Yoga is the stilling of the fluctuations of the mind.

Drishti is one way we begin stilling those waves—one gaze point at a time.

The 9 Drishtis (Nava Drishti) in Ashtanga Yoga

Each Drishti in the Ashtanga method is linked to specific asanas, and more importantly, each one serves a purpose—physical, energetic, and meditative.

Let’s explore them, with examples from the traditional sequence:

1. Nasagrai Drishti – Tip of the Nose

This is the most common Drishti in Ashtanga. It's grounding, inward-turning, and available in almost every posture—even when neck movement is limited. It encourages a quiet, humble awareness.

Gaze: Tip of the nose

Asana examples:

• Padmasana (Seated Lotus)

• Chaturanga Dandasana (Four-Limbed Staff Pose)

Pro tip: If you're ever unsure of the correct drishti in the asana, you can default to gazing at the tip of the nose.

2. Bhrumadhya Drishti – Between the Eyebrows (Third Eye)

Often associated with intuition and inner guidance. This drishti can feel subtle but powerful, connecting us to a space beyond logic.

Gaze: Between the eyebrows

Asana examples:

• Yoganidrasana (Yogic Sleep Pose, from the intermediate series in Ashtanga)

• Matsyasana: (Fish Pose from the finishing sequence in Ashtanga)*

*In the ashtanga method in the Jois lineage, the drishti in this one is nasagrai. Experiment and feel the difference for yourself

3. Nabhi Chakra Drishti – Navel

This drishti draws energy into the core, encouraging movement from a place of deep internal strength and centred-ness.

Gaze: Toward the navel

Asana examples:

• Adho Mukha Svanasana (Downward Facing Dog Pose)

Pro Tip: Even if you cannot or don't see your navel, continue gazing in that direction. This allows the back of the neck to lengthen and supports futher elongation in the spine.

4.Hastagre Drishti – Hand (Tip of the Middle Finger)

This one brings awareness to our reach, our offering, and our effort. It’s a reminder to move with intention and grace.

Gaze: Tip of the middle finger

Asana examples:

• Utthita Trikonasana (Extended Triangle)

• Utthita Parsvakonasana (Extended Side Angle)

Pro tip: Think- "Reach out! Reach high! Reach beyond!"

5. Padagre Drishti – Big Toe

A deeply grounding gaze that invites humility and surrender. It’s also helpful in forward folds to keep the spine long and the focus steady.

Gaze: Big toe

Asana examples:

• Paschimottanasana (Seated Forward Fold)

• Janu Sirsasana (Head-to-Knee Pose)

6. Parsva Drishti – Right Side

A symbol of moving forward, this gaze reminds us to stay open to what’s ahead and to act with clarity.

Gaze: Over the right shoulder

Asana examples:

• Ardhamatsyendrasana (Seated Twist – right)

• Parivrtta Parsvakonasana (Revolved Side Angle – right)

7. Parsva Drishti – Left Side

Turning the gaze to the left often represents looking back—reflection, integration, understanding where we’ve come from.

Gaze: Over the left shoulder

Asana examples:

• Marichyasana C&D (Seated Twist – left)

• Parivrtta Trikonasana (Revolved Triangle – left)

8. Angushtha Madhye Drishti – Thumbs (Where They Meet)

Often used in upward-reaching postures, this gaze point symbolizes expansion and aspiration.

Gaze: Where the thumbs meet

Asana examples:

• Utkatasana (Chair Pose)

• Virabhadrasana A (Warrior I)

9. Urdhva Drishti – Upward Gaze

An energising drishti that connects us to a sense of openness, lightness, and surrender. It asks us to lift—not just the eyes, but also the spirit.

Gaze: Upwards

Asana examples:

• Ubhyapadangustasana (Hands to big toes pose)

• Upavistakonasana B (Wide Legged Seated Upright Forward Bend B)

Drishti off the Mat

This practice of intentional gazing doesn’t stop in asana. It stays with us in daily life—in how we view challenges, how we relate to others, and how we see ourselves. It translates into our perspective on life and its various aspects. Our vision of the past, present and future. Energy flows where attention goes.

Losing my sight, even briefly, reminded me that clarity doesn’t always come from the eyes. Sometimes it’s the inward gaze—the quiet inner voice, the subtle shift in perception—that brings true understanding.

The invitation is simple, really:

🌿 What are you focusing on?

🌿 Can you soften your gaze and still stay present?

🌿 What would it feel like to look at yourself with kindness, and at life with curiosity?

Let your Drishti be more than where you look. Let it shape how you see.

If this post resonated with you, feel free to share it or reach out. I love hearing how others experience these inner shifts in practice—and in life.

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