Dharana - Concentration

Dharana is one-pointed concentration.  Continuing from Saturday's post on pratyahara, BKS Iyengar has the following to say about dharana in asana practice:

"...most people, even yoga practitioners, are under the impression that asanas are merely external and physical... Patanjali defines concentration as the focusing of attention either within or outside the body. If, in performing an asana, one directs the organs of action and senses of perception towards the mind, and the mind towards the core, the external sadhana (practice) is transformed into internal sadhana. If the limbs, the senses of perception, the mind and the discriminative intelligence are then yoked and fused with the energy of the soul, this becomes the innermost sadhana."

In my opinion, the easiest way to focus concentration is visually. Fortunately, there's a visual focal point built into all of our asanas!  They are called drishti points.  There are eight drishti points used in Ashtanga Vinyasa:

1. upward
2. the third eye
3. the corners of each eye (both to the right or left)
4. the tip of the nose
5. the hands
6. the thumbs
7. the navel
8. the big toes

To begin integrating dharana (and pratyahara) into your practice, try introducing drishtis to your asanas.  Below are the drishtis for the basic surya namaskara to get you started.  If you'd like a list of drishtis for the remainder of the primary series let me know and I can send then to you or post them if I get a lot of requests!

Samasthiti - tip of nose
Ardha Chakrasana - third eye
Uttanasana - tip of nose
Ashwa Sanchalasana - third eye
Santolasana - tip of nose
Ashtanga Namaskar - tip of nose
Bhujangasana - third eye
Adho Mukha Swanasana - big toes (or navel for more advanced)
Ashwa Sanchalasana - third eye
Uttanasana - tip of nose
Ardha Chakrasana - third eye
Samasthiti - tip of nose

Practice Practice Practice!  =)