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Nasikagra Drishti: Yoga On the Mat

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Last week, we learned about what mana mudras are, and focused more specifically on shambhavi mudra. In this final blog about these psychic gestures, let’s examine nasikagra drishti, or nose-tip gazing gesture.

If you’ve missed the previous blogs in this series, check out the introduction on mudra and hasta mudra part I & part II.

The word nasika means “nose” and agra “tip”.  Drishti is the Sanskrit word for “gazing” or “focal point”.  Therefore, nasikagra drishti is literally “nose tip gazing”.  Almost everyone can benefit from this mudra, except those suffering from glaucoma, diabetic retinopathy, or who recently had eye surgery.  As it’s an introverting practice, people with serious depression should also avoid it.

Nasikagra drishti not only strengthens the eye muscles, but also the mind.  It’s excellent for developing the powers of concentration, and calming anger and states of mental agitation.  While it can be practiced at any time, the best time to perform it is early in the morning and late at night before sleep.

To Practice:

-       Sit in any comfortable meditative position that encourages an upright spine. Close the eyes and take a few moments to smooth the breath and relax body and mind.

-       Once you feel more connected, open the eyes and focus them down the tip of the nose.  You want to see an inverted V-like image.  Concentrate on the apex of this V without straining the eyes.  Hold for a few seconds and then close the eyes.  Relax them before repeating.

-       Start with a moment or 2 of practice.  Eventually, practice for up to 5 minutes.

-       A note on the breath: Maintain normal, deep breathing.

-       The goal of this practice is to create introspection.  Limit thoughts and your overall awareness of the outside world.

* If you have a difficult time focusing on the nose initially, do this: Bring the thumb about one foot in front of the nose and focus the eyes on it.  Gently draw the thumb towards the tip of the nose, maintaining the focus.  Eventually, transfer your focus from the thumb to the tip of the nose.

Sophie Herbert is a yoga teacher, contributing editor to Whole Living, singer and artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.

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Comments (1)

  • I just started doing Yoga. So far it seems to be really helping me with weight loss and flexibility.

    I use the Feel Good Tracker App that I wrote to track my sessions.

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