समं कायशिरोग्रीवं धारयन्नचलं स्थिरः। संप्रेक्ष्य नासिकाग्रं स्वं दिशश्चानवलोकयन्।।6.13।।
samaṁ kāyaśirogrīvam dhārayannacalaṁ sthiraḥ | samprekṣya nāsikāgraṁ svaṁ diśaś ca anavalokayān
Translation
Holding the body, the head and the neck erect and motionless; remaining firm; looking properly at his own nose-tip; and not looking at different directions;
Word Meanings
समं — equal; काय — body; शिरः — head; ग्रीवः — neck; धारयन् — holding; नचलं — not moving; स्थिरः — firm; संप्रेक्ष्य — looking at; नासिकाग्रं — tip of the nose; स्वं — one's own; दिशः — direction; अनवलोकयन् — not looking
Understanding the Verse
In this verse of the Yoga‑Sadhana chapter, Lord Krishna describes the physical posture that a true yogi must maintain during meditation. The emphasis is on a balanced and steady body (samam kāya) that is neither too rigid nor too lax. By keeping the torso, head and neck aligned (kāya‑śiro‑grīvam), the aspirant creates a stable channel for prāṇa (life‑force) to rise unobstructed towards the higher centers of consciousness.
The verb dhārayann (holding) indicates a conscious, gentle grip rather than a forced tension. The yogi must sustain this stance without any tremor (na‑acalam) and with inner steadiness (sthiraḥ). This firmness is not muscular strain but a calm resolve that arises from a deep mental equilibrium. When the body is steady, the mind finds a natural stillness, allowing the practitioner to turn attention inward.
The next instruction, samprekṣya (looking at), directs the gaze toward the tip of the nose (nāsikāgra). This subtle focal point, known as the "nasikagra drishti," helps to limit the visual field and curtail the mind's tendency to wander. By fixing the eyes just beyond the bridge of the nose, the practitioner creates a point of concentration that anchors awareness without causing strain on the eyes. This is often paired with the inner contemplation of the breath, creating a harmonious union of external sight and internal perception.
Additionally, the verse warns against looking in different directions (diśaś ca anavalokayān). Diversion of the gaze leads to dispersion of the mind. When the eyes dart to various objects, the senses feed the mind with external stimuli, making it difficult to attain the depth of meditation required for samādhi. Hence, maintaining a single, steady point of focus is essential for the yogi to transcend the realm of the senses and enter the inner world of the Self.
Overall, this verse encapsulates the principle that the outer posture mirrors the inner state. A balanced, unmoving body, a steady gaze, and a focused mind together form the foundation for deeper yogic practice. By mastering this simple yet profound alignment, the seeker prepares the subtle body for the higher stages of yoga, where the distinction between the observer and the observed dissolves and the ultimate truth of the Self is revealed.
