How the Eyes Influence Our Practice
In Iyengar Yoga, the alignment of the body, breath, and even the gaze plays a crucial role in cultivating stability and mental clarity. The way we direct our eyes is not just about focus—it has a profound effect on our nervous system, our ability to quiet the mind, and our overall experience on the mat.
The connection between the eyes and the mind is deeply intertwined. Where we look affects our internal state—whether we feel calm or agitated, steady or uncertain. A misdirected gaze can create tension in the brain, making the practice feel harder than necessary, while a well-placed gaze can promote a sense of ease and balance.
The Eyes as a Tool for Awareness
The eyes guide both attention and energy. When they wander, so does the mind. But when we consciously place our gaze, we develop mental steadiness and emotional control.
In standing poses like Virabhadrasana II (Warrior II), keeping the gaze steady over the front fingertips helps anchor the body and mind in the present moment. Looking around or letting the gaze drop can create instability, while maintaining a soft but focused gaze supports both balance and awareness. The key is to let the gaze be alert yet relaxed, avoiding unnecessary tension.
Overcoming Fear with Eye Awareness
Fear and tension in the brain often go hand in hand. In Ustrasana (Camel Pose), for example, some students hesitate to drop their heads back due to fear of losing control. Keeping the eyes open and gazing softly along the cheekbones or slightly upward can create a sense of steadiness, rather than tipping the head back suddenly and triggering discomfort.
This principle applies beyond backbends—in balance poses and inversions, eye control plays a crucial role in overcoming fear. Keeping the gaze steady prevents the mind from wavering and encourages confidence in movement.
Practical Ways to Use the Eyes in Practice
To help keep your mind steady and body at ease, try these simple adjustments:
Keep the eyes soft and steady – Avoid straining or widening the eyes too much. Let your gaze be calm and relaxed.
Choose a clear focal point – In standing or balancing poses, pick a spot to look at that keeps you centered.
Avoid unnecessary tension – If you feel your forehead tightening or your eyes darting around, take a breath and gently refocus.
Use the breath as a guide – If your gaze starts to feel strained, check in with your breath and allow both to feel natural and steady.
Adjust in challenging poses – In backbends or inversions, direct the gaze in a way that supports stability rather than forcing a specific look.
A Soft Gaze for a Steady Mind
The relationship between the eyes, breath, and brain is a powerful yet often overlooked aspect of yoga. By refining how and where we look, we create a practice that is not just physically strong but also mentally resilient and focused.
The next time you step onto the mat, take a moment to observe your gaze—notice if small shifts in where you focus help bring greater clarity, ease, and depth to your practice.