Dharana Defined

Short Definition

The Sanskrit word dharana comes from the root dhri, meaning "to hold" or "to maintain." In practice, dharana is the act of holding your mind steady on one object, thought, or sensation. It's the sixth of Patanjali's Eight Limbs of Yoga — the limb where external practices turn inward and the real work of training the mind begins.

Where Dharana Fits in the Eight Limbs

Dharana doesn't arrive alone. It builds on everything that comes before it:

• Yama & Niyama — Ethical foundations that create a stable life
• Asana — Physical practice that prepares the body to sit
• Pranayama — Breath work that calms the nervous system
• Pratyahara — Sense withdrawal that turns attention inward
• Dharana — Focused concentration (you are here)
• Dhyana — Meditation that flows from sustained dharana
• Samadhi — Absorption, the culmination of practice

Think of dharana as the bridge. On one side: the physical, ethical, and preparatory practices. On the other: the deep stillness of meditation and beyond. Dharana is where you learn to cross.

What Dharana Looks Like in Practice

Dharana asks you to choose one thing and stay with it. The object of focus can be almost anything:

• The breath — Feeling the inhale and exhale at the nostrils or belly
• A mantra — Repeating a word or phrase silently
• A visual point (drishti) — A candle flame, a spot on the wall, the tip of the nose
• A sensation — The feeling of your hands resting on your knees
• An internal image — Visualizing a color, a symbol, or a place

The practice isn't about forcing the mind into silence — it's about noticing when attention wanders and gently returning it to your chosen point. Again and again. This returning is the practice.

How Dharana Appears in Yoga Class

Even if your teacher doesn't use the word "dharana," you've likely practiced it:

• Drishti in balancing poses — Fixing your gaze on a point during Tree Pose or Warrior III
• Breath counting — Following the count of inhales and exhales
• Body awareness cues — "Feel your feet on the floor" or "Notice your hands"
• Guided visualization — Imagining light moving through the body
• The moment before Savasana — When the teacher asks you to release effort and simply be present

These aren't just teaching techniques — they're dharana in action, preparing your nervous system for the deeper stillness that follows.

Why Dharana Matters Beyond the Mat

Concentration is a skill, and like any skill, it improves with practice. The benefits extend far beyond yoga:

• Reduced mental noise — Less rumination, fewer scattered thoughts
• Improved focus at work — The ability to stay present with complex tasks
• Emotional regulation — Space between stimulus and reaction
• Better listening — Actually hearing what someone says without planning your response
• Preparation for meditation — Dharana is the doorway; dhyana is what lies beyond

A Simple Dharana Practice

You can try this right now, wherever you are:

1. Sit comfortably. Close your eyes or soften your gaze.
2. Choose your focus: the sensation of breath at your nostrils.
3. Feel the cool air entering, the warm air leaving.
4. When your mind wanders — and it will — notice that it wandered.
5. Without judgment, return to the breath.
6. Continue for 3-5 minutes.

That's dharana. Simple, but not easy. The practice is the returning.