Tristhana Practice Principles
Latest Addition: 2026 NOVEMBER 11
This Tristhana Practice Principle series is a growing collection of short articles offering practical instruction and insightful guidance on the foundational principles and methodologies of traditional yoga.
New articles are published weekly. Please check frequently for new content.
Tristhana: lit. the three places of attention, these are 1. Breathing, 2. Posture, and 3. Drishti.
Tristhana Practice Principle #--
Published: 2026 November 13
“If you practice asana for a long time, pranayama will come easily. Then, if you practice pranayama for a long time, meditation will come easily.” — Pattabhi Jois
Asana ⇔ Pranayama ⇔ Meditation
Within Ashtanga Yoga, the ability to maintain an upright seated posture while regulating the breath forms the foundation of seated meditation practice. If one wishes to sit for an hour of meditation, one should begin by developing the capacity to sit for an hour of pranayama.
The principle is simple: Each stage of practice supports the development of the next. In this way, not only are many unforeseen problems avoided, but many unforeseen benefits also emerge. Moreover, each successive stage further develops and refines all preceding stages.
Tristhana Practice Principle #--
Published: 2026 November 6
QUESTION: How do we know when we are ready for headstand, and how do we know whether we are practicing it correctly or not?
Shirshasana — Headstand
Headstand is not a beginner’s posture. It requires strength and skill to practice safely and effectively.
Four Principles for a Healthy Headstand:
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Preparation: Headstand requires considerable strength and skill to support the neck properly. Wait until you have established a sufficient asana practice before beginning (traditionally: proficiency through navasana which is half Primary Series).
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Arm Support: Press the arms into the floor to support the body, allowing the neck to elongate and align with the upper back, thereby avoiding compression of the neck.
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Breathe Correctly: Listen to the breath. Ensure that both exhalation and inhalation have the correct deep diaphragmatic breathing sound. Moreover, breathe more slowly.
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Increase Gradually: Initially, one should not hold the posture for more than five breaths or 30 seconds. Once the above recommendations can be performed with moderate skill, one can gradually increase the duration according to one’s ability to maintain integrity.
The objective is not simply to stand on the head for a long time, but to skillfully support the body while inverted.
Sources: T. Krishnamacharya, Yoga Makaranda (1934), and Yogasanagalu (1941). Sri K. Pattabhi Jois, Yoga Mala (1962, 1999).
Tristhana Practice Principle #--
Published: 2026 October 30
Seek the progress only a trained eye can perceive.
Tristhana Practice Principle #--
Published: 2026 October 20
Just as you cannot practice asana while disregarding the breathing, neither can you practice pranayama without regard for the posture. In this same way, meditation is also an integral component of yoga practice.
Whether practicing asana, pranayama, or meditation, the aim is to integrate all three into a single technique. Each represents an inseparable dimension of the practice.
