For a beginner in yoga, constant attention is given with difficulty. He gets tired quickly, often loses concentration, starts to consider or think about his problems, and the flow of energy weakens - the force dissipates with attention, the practice becomes less effective (read: "How to independently learn to meditate").
Can help drishti, attention technology. It is to simultaneously with the implementation of asana or vinyasa direct your attention to a specific point and concentrate on it. It helps to mobilize strength and better use your energy.
Eight points of concentration
Dristi perform as follows: relax the eyes, fix the eye and direct attention to one of eight points:
Nasagra - the tip of the nose
Bhrumadhya - eyebrow point
Nabi Chakra - navel
Hastagra - fingers of hands
Padhioragra - big toes
Parshva - right, left
Angushtamadhya - on the palm
Urdhva (Antara) - up into the sky
At the same time, it is not necessary to look directly at the point, it is enough to concentrate attention and direct it to the right place.
Drishti for asanas
Each asana corresponds to a certain point of drishti. For example, if you perform a standing posture with a grip of the big toes (padangushthasana), you need to concentrate on the tip of the nose (nasagra). In the "posture of the chair" (utkatasana) and in the "pose of the dog face down" (adha mukha shvanasana) attention should be directed upwards to the sky (urdhva). During the “bridge”, or “posture of the wheel” (chakrasana) - on the navel (nabi-chakra).
“It’s not necessary to concentrate on the eight points mentioned,” says Irina Stupina, a teacher at the Ura Yoga school. It is better - and easier - to start with a concentration on breathing. It should not be tense, restrained or intermittent, it is necessary to breathe slowly, calmly and measuredly. And only when you no longer need to make efforts for proper breathing, you should try to concentrate on the points of the drishti.
During meditation, at least the simplest, you can concentrate on a flower, a tree, a candle, the sun, etc. "At the same time, attention no longer accumulates in the body, but is directed outward: the person relaxes, the clamps leave, both physical and mental." - says Irina.
Such training attention during practice makes a person more collected and in life. “You need to perform some kind of work task - and you see the maximum of opportunities, you do not miss anything necessary, because you are used to concentrating,” says Irina. By the way, meditation with the practice of drishti is a great way to relax in the middle of a busy day.
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