samaṁ kāya-śiro-grīvaṁ dhārayann acalaṁ sthiraḥ samprekṣya nāsikāgraṁ svaṁ diśaś cānavalokayan
"Holding the body, head, and neck erect, motionless and steady, gazing at the tip of one's nose, not looking around..."
What This Means:
Posture instructions: spine, head, and neck aligned and straight. Be still and steady. Soft gaze toward the nose tip (or between the eyebrows). Don't let eyes wander around.
Going Deeper:
The aligned spine allows energy to flow freely. Stillness calms the nervous system. The nasikagra (nose tip) gaze turns attention inward without strain. Not looking around (anavalokayan) prevents the mind from following the eyes into distraction.
How To Apply This:
Sit with dignity—spine naturally erect, not rigid. Let eyes close or softly gaze downward. Physical stillness supports mental stillness. If the body keeps moving, the mind will too.
Key Sanskrit Terms: