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Welcome to Week 6 of Yoga Talks. This week, we explore the 6th limb of yoga, Dharana, the practice of concentration—the ability to focus the mind entirely on a single point. It is the gateway to deeper meditation and ultimately to self-realization.
What is Dharana?
In Sanskrit, Dharana means "to hold" or "to concentrate." It is the practice of sustaining attention on one object, thought, or sensation without distraction. Unlike meditation (Dhyana), which is a continuous flow of awareness, Dharana is the act of fixing the mind on one thing, training it to remain steady and undistracted.
Dharana in Asana Practice: Cultivating Concentration on the Mat
Your yoga practice offers a natural and accessible way to cultivate Dharana (concentration). Every time you step onto your mat, you have the opportunity to refine your focus, directing your awareness toward specific aspects of your practice. By training the mind to stay engaged with a single point of attention, you develop mental steadiness that extends beyond your yoga session into everyday life.
Using Asana as a Tool for Focus
In yoga, the body, breath, and mind work together. However, without mindful awareness, it’s easy for the mind to wander—drifting to thoughts about your day, your to-do list, or even self-judgment about your practice. Dharana in asana practice means intentionally choosing an anchor for your attention, such as:
Sensations in the Body – Notice the grounding of your feet, the stretch of your muscles, the engagement of your core, or the alignment of your spine.
The Rhythm of the Breath – Use your breath as a metronome, feeling each inhale and exhale deepen your connection to the present moment.
A Drishti (Focused Gaze) – Fix your eyes on a single unmoving point to steady your attention and prevent mental distractions.
The Space Between Thoughts – Observe the pauses between breaths or moments of stillness in movement, creating a quiet gap in the mind.
Balancing Poses: A True Test of Dharana
Balancing postures are particularly effective at revealing the power of focus—or lack of it. The moment your mind drifts, you may wobble or lose stability. That’s why these poses offer a profound training ground for Dharana:
Tree Pose (Vrksasana) – This posture requires singular focus. Ground one foot firmly, engage the standing leg, and choose a drishti (focused gaze) to steady yourself. If the mind wavers, so will the body.
Eagle Pose (Garudasana) – With the body wrapped and compressed, maintaining balance demands unwavering attention to breath, alignment, and gaze.
Dancer’s Pose (Natarajasana) – The challenge of holding this elegant pose with stability reinforces the need for concentration and breath awareness.
Warrior III (Virabhadrasana III) – Balancing in this pose requires complete engagement—mental and physical—keeping the gaze, breath, and muscles working in unison.
Taking Dharana Beyond the Mat
The discipline of Dharana in yoga asana creates a ripple effect into daily life. When you learn to concentrate on a single point in your practice, you develop the ability to:
Be more present in conversations
Stay focused on tasks without distraction
Approach challenges with a calm, centered mind
Reduce stress by anchoring attention to the present moment
Each time you step onto your mat, ask yourself: What will I choose as my point of focus today? The more you refine your ability to concentrate in asana practice, the more you’ll experience the transformative power of Dharana both on and off the mat.
The Path Forward
In a world that constantly pulls our attention outward, Dharana invites us to turn inward—to focus, to be present, and to discover the stillness that already exists within us.
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