When we are on the ma, how easily do our thoughts wander with our curious senses? By exploring the foundational principles of yoga, such as Tristana—the integration of breath, movement, and focus—we learn to navigate our practice and inner landscape with greater awareness and intention, no matter how painful it is to resist temptations.
Tristana consists of Ujjayi Pranayama (breathing technique), Bandhas (energy locks or seals), and Drishti (looking focus). Through this method we develop control of the senses and a deep awareness of ourselves and our inner sensations, emotions and workings of the mind.
Tristana translates to ‘three places’. The term was first coined by Pattabhi Jois to describe the techniques involved in his method of Ashtanga yoga. It is a tool to help cultivate the ultimate presence of mind, focus, and stability.
These three tools transform our asana (physical) practice from a simple body exercise into a total mind-body experience. Tristana helps us go from a huffing and puffing wicked game of twister into a graceful flow. The three essential pieces of tristana unite the actions of body and mind, using dharana (concentration) to allow the practice to become meditative.
The three elements of tristana are important and powerful on their own, but even more so when they work together. Focusing on our breath while keeping a steady gaze and using our energy locks increases the benefits of our practice. The sum of the three functioning together – Tristana – equates to more than each one of them on their own.
UJJAYI – VICTORIOUS BREATH
One of the most important aspects of yoga (and let's face it....LIFE!!!) is breathing. The fundamental technique of yogic breathing used in vinyasa flow practices is ujjayi breath, or “victorious” breath. It is the foundation for many pranayama techniques, as well as an important practice on its own.
Ujjayi breath slows down and lengthens the breath. By filling up the lungs entirely, we increase lung capacity and help increase the supply of oxygen to the muscles. We also learn to control the flow of breath. Ujjayi breath is a point of concentration for the mind that aids us in the practice of pratyahara (withdrawal of the senses). Focusing on the breath keeps the mind steady and calm, especially when poses get challenging.
BANDHAS – POWER CENTERS
Bandha means 'to bind' or 'to lock'. These locks activate the flow of energy in the body, moving prana from the base of the spine into the 72,000+ nadis (energy channels) of the body. As we create these locks, we are activating energy throughout the body, and locking it in so it does not escape from the body.
Beyond the energy flow in the body, the bandhas also help create support for the spine and lower back during transitions. Using bandhas creates lightness and grace in some of the more challenging poses, such as arm balances or jump-throughs.
DRISHTI – YOGIC GAZE OR POINT OF FOCUS
The yogic gaze, or dristhi, is the direction we look and the focus we maintain as we keep awareness on what we are seeing and doing.
The practice of dristhi is used to help us practice both focus and stability. It leads us to the concentration needed for balance and helps control the tendency to wander around and be distracted by following our senses. Dristhi is a perfect aid in the practice of pratyahara (withdrawal of the senses). It also initiates the practice of dharana (concentration).
Tristana is a powerful combination of tools and when used, will elevate our practice to a new level. It will help us step into a more grounded, graceful and easy practice. The more we put Tristan to use, our inner and outer awareness blooms and our yoga begins to encourage our truth to unfurl. By understanding these deeper layers, we transform past discomforts into present strengths. Discipline is no longer just about the practice; it becomes a dedication to ascend, become brilliant, and live closer to our dharma (God-given purpose) in all areas of our lives.
Do you seek ways to deepen and grow your practice? Take advantage of the various Soleil Lune offerings:
- Taking classes: in studio or virtually and commit to taking 3+ classes per week for 3 months and see what transpires!
- Register for the 4-week upcoming Grow Group: Rewire
- Register for the January 2025 200hr yoga teacher trading and advanced studies
- Already have your 200 hr? Register for the June 2025 300hr advanced yoga teacher training and studies
- Take a weekend immersion by registering for our Continuing Education Seminars on various topics such as transformative sequencing, hands-on assists, and the subtle body. For those that teach, these seminars offer CECs.
I can’t wait to delve deeper. Together. Onward and upward! See you on your mat!!
