The Three Pillars of a Powerful Vinyasa Practice

Have you ever found yourself in the middle of a yoga class, moving through a sun salutation, but your mind is miles away? Maybe you’re replaying a conversation from work, planning dinner, or worrying about your to-do list. We’ve all been there. It’s part of the human experience to have a busy mind.

But here’s the secret: Yoga isn’t just about the shapes you make with your body. It’s about where your mind goes while you make them.

In the Vinyasa and Ashtanga traditions, we use a specific framework called Tristhana—which translates to “three places of attention.” Think of these as the three pillars of your practice. When you weave them together, the physical practice transforms into a moving meditation. You stop thinking about your emails and start arriving in the present moment.

These three pillars are Ujjayi (breath), Drishti (gaze), and Bandha (energy locks). Let’s explore how you can use them to find more focus, stability, and stillness on your mat.

1. Ujjayi: The Breath of Victory

The first and most vital pillar is the breath. You might hear teachers say, “breath before movement,” and there is a reason for that. The breath is the rhythm section of the band; if the drummer stops playing, the song falls apart.

In Vinyasa yoga, we use a specific technique called Ujjayi (pronounced oo-jai-yee). Often translated as “victorious breath” or “conquering breath,” this technique is designed to build heat in the body and focus the mind.

How to Find Your Ujjayi Breath

Ujjayi is a diaphragmatic breath where you inhale and exhale through the nose, but with a slight constriction in the back of your throat (the glottis).

Imagine you are trying to fog up a mirror with your breath. You’d open your mouth and make a “haaaa” sound. Now, try to make that same sound and sensation, but with your lips sealed. The result is a soft, oceanic whispering sound.

Why It Matters

• It anchors the mind: The audible sound of the breath gives your mind something to listen to. It becomes a focal point, drawing you away from external distractions and internal chatter.
• It builds internal heat: This friction in the throat warms the air before it enters the lungs, heating the body from the inside out. This prepares your muscles for movement and helps release stiffness.
• It regulates your nervous system: Long, slow, rhythmic breathing stimulates the vagus nerve, helping to shift you from “fight or flight” into “rest and digest,” even when you are holding a challenging pose like Chair Pose (Utkatasana).

Try this on your mat: Next time you find your mind wandering, simply tune back into the sound of your Ujjayi. Let the sound be loud enough for you to hear, but not so loud that it disturbs your neighbour.

2. Drishti: The Art of Focused Gaze

Where your eyes go, your attention follows. If your eyes are darting around the room—looking at the person next to you, checking your alignment in the mirror, or staring at a spot on the wall—your mind is likely jumping around too.

Drishti is the practice of gazing at a specific focal point. It’s not a hard stare; it’s a soft, steady gaze. By limiting visual distractions, we limit mental distractions.

The Nine Gazing Points

In the Ashtanga tradition, every single posture has a designated Drishti. While you don’t need to memorise them all to have a great practice, knowing where to look can revolutionise your stability.

Here are a few common ones you’ll use in a Power Living class:

• Nasagre (Nose tip): Used in Upward Facing Dog (Urdhva Mukha Svanasana) and Forward Folds (Uttanasana).
• Bhrumadhye (Third eye): Gazing between the eyebrows, often used in Downward Facing Dog (Adho Mukha Svanasana) or Meditation.
• Angusthamadhye (Thumbs): Looking up at the thumbs in Warrior I (Virabhadrasana A).
• Hastagrahe (Hand): Looking at the hand in Triangle Pose (Trikonasana).

Why It Matters

• It improves balance: Try standing in Tree Pose while looking around the room. Now, try it while locking your eyes on one unmoving spot. The difference is instant. A steady gaze equals a steady body.
• It cultivates withdrawal of the senses: In yoga philosophy, Pratyahara is the practice of withdrawing the senses to turn inward. Drishti helps you filter out the visual noise of the world so you can connect with how you feel, rather than how you look.

Try this on your mat: In your next class, notice if you have “wandering eyes.” Gently invite your gaze to settle on one spot. Soften your eyelids and notice how the rest of the room fades into the background.

3. Bandha: The Energy Locks

The final pillar is perhaps the most subtle, but it is the powerhouse of the practice. Bandhas are energetic “locks” or seals. Physically, they involve the engagement of specific muscle groups to support the spine and internal organs. Energetically, they help to contain and direct Prana (life force energy) within the body.

While there are three main bandhas, the two we focus on most during a physical practice are Mula Bandha and Uddiyana Bandha.

Mula Bandha (Root Lock)

This is the engagement of the pelvic floor. It provides a base of support for the entire spine and prevents energy from leaking out downward.

• How to feel it: Gently contract the perineum (the area between the genitals and the anus). It’s a subtle lift, not a clench. Think of it as a sense of containment at the base of your torso.

Uddiyana Bandha (Flying Up Lock)

This involves the lower abdominals. In a full Uddiyana Bandha (usually practiced separately from asana), the abdomen is drawn deeply inward and upward under the ribcage. In a Vinyasa class, we use a milder version often called “abdominal engagement.”

• How to feel it: Draw your navel gently in towards your spine and slightly up. This supports the lower back and creates lightness in your movements (essential for those jump-backs and handstands!).

Why It Matters

• It creates lightness: Have you ever watched a yogi float effortlessly from Down Dog to the top of the mat? That’s bandha control. It creates an upward lift that counteracts gravity.
• It protects your body: Engaging these deep core muscles stabilises the pelvis and lower back, ensuring you move safely through transitions.

Try this on your mat: Start small. You don’t need to hold these locks at 100% intensity for 60 minutes. Just try to find a gentle engagement of the low belly (Uddiyana) in your standing poses and notice if you feel lighter and stronger.

Bringing It All Together

When Ujjayi, Drishti, and Bandha work together, something magical happens. The sound of the breath sets the rhythm, the gaze focuses the mind, and the locks seal the energy.

This triad—Tristhana—is what separates a workout from a “work-in.” It is the difference between stretching and yoga.

It takes time to juggle all three. Some days you will focus on the breath and forget the gaze. Other days you’ll nail the bandhas but lose the breath. That is perfectly okay. It’s a practice, not a performance.

If you’re ready to explore these pillars deeper, join us on the mat. Whether you are a total beginner or a seasoned practitioner, there is always a new layer of depth to discover.

Come as you are. Breathe, look, engage, and transform.

The post The 3 Pillars of Vinyasa Yoga: Breath, Gaze, and Bandhas appeared first on Power Living Australia Yoga.