tristana

Tristana means three places of attention. These three places are breath, bandhas, and drishti.

The tristana is a method to focus your attention to the present moment. Ashtanga teaches us to practice the tristana while we do asana (physical postures). 

The particular breath pattern we use in ashtanga is ujayii pranayama or breath practice. To do ujayii pranayama constrict the glottis at the back of your throat like you are whispering, fogging up a mirror, or blowing out a candle. Holding this constriction, as you breath in and out through your nose, you will create a resonance to your breath. 

Ujayii pranayama is added on top of sama vritti pranayama. Sama Vritti is making the length and intensity of your inhale equal the length and intensity of your exhale, again through your nose. 

So, all together ujayii is even metered inhales and exhales through your nose over your constricted glottis. It is not a forceful breath, just constricted to create length, heat, and resonance in your breath.

Bandhas are energetic locks in your body. They are a plexus where muscles and nerves meet and there’s three we use as part of the tristana. Mula bandha, or root lock, is essentially the inward and upward contraction of your pelvic floor.  For ladies it feels much like a kegel; for men somewhat like stopping the flow of urine. 

Uddiyana bandha, or flying up lock, is the engagement of your lower belly. Specifically the space in between the pointy parts of your hipbones. it feels like pulling your hipbones together and then straight back towards your spine. Holding your lower belly engaged shouldn’t interfere with your breath. 

Jalandhara bandha, or chin lock, is tucking your chin but keeping the back of your neck long— so ears in line with your shoulders. This bandha is not performed in every posture.

When all three bandhas are held at the same time it is called maha bandha. Maha bandha retains your energy.

Drishti is your gazing spot. Each posture has one. The purpose is to still your visual attention so that more of your attention can be turned inward rather than outward.