The 8 Limbs of Yoga - Dharana, the 6th Limb

The Eight Limbs of Yoga, 6th Limb: Dharana (focus)

We’ve previously explored the first five limbs of yoga:

1st Limb: Yama, Ethical guidelines or moral disciplines (how we relate to the world)

2nd Limb: Niyama, Personal observances or self-discipline (how we relate to ourselves)

3rd Limb: Asana, Physical postures that we practice in classes

4th Limb: Pranayama, The art of conscious breathing

5th Limb: Pratyahara, Withdrawal of the senses

Today, we’re diving into the 6th limb of yoga: Dharana, Concentration or Focused Attention.

If you’ve ever been in yoga class and caught yourself planning dinner during Tree Pose, you’ve already met the challenge of the 6th limb of yoga.

The 6th limb is Dharana, which is usually translated as concentration or focused attention. It sounds simple, just focus on one thing, but we all know it’s not that easy in a world full of distractions and things (and people) that want our attention. Dharana is actually one of the most transformative, but also one of the most difficult, parts of yoga and life itself. Not because it’s some mystical thing that’s completely out of reach, but because it asks us to do something modern life doesn’t always allow us to do: focus on one thing at a time.

Here, we’ll talk about what Dharana really means and how we can learn to practice it.

What Is Dharana?

In the Yoga Sutras, Dharana is described as the ability to hold the mind steady on a single point. That point could be:

• The breath

• A sensation in the body

• A mantra or affirmation

• A visual focus (like a candle flame or a spot on the wall or floor, especially helpful when practicing balancing poses on the mat)

• A feeling or intention

The key idea isn’t what you focus on, it’s the act of choosing one thing and returning to it again and again.

One thing is certain: the mind will wander, but that’s not failure. The whole practice of Dharana is noticing when it does and then gently guiding it back, without judgement.

How We Practice Dharana on the Yoga Mat

Most yoga classes are quietly teaching Dharana, and you’ll definitely have heard it mentioned in my classes if you’ve listened closely to the meditations at the beginning or end.

During our practices together, we talk a lot about focusing on your breath when the mind begins to wander, or focusing on one spot on the floor or wall during balancing poses. The act of focusing on one thing at a time helps regulate our nervous system by giving it a steady, predictable anchor. When our attention has somewhere to rest, the nervous system gets the message: I am safe enough to relax.

Dharana in Real Life

Off the mat is where Dharana becomes really powerful. Below are some ways you can practice it:

1) Doing one thing at a time. Eating without scrolling on your phone, drinking your first cup of coffee without distractions, waking up and not immediately reaching for your phone, and simply focusing on getting ready for the day. There are lots of ways to practice this, but first you have to notice when you’re multitasking before you can choose differently. Multitasking has its place, but practicing Dharana, focusing on one thing at a time, can help life feel less hectic.

2) Feeling emotions without numbing or distracting yourself from them. When we sit on the mat in a yoga class, we begin to feel again. We have time to notice what comes up for us, and taking this practice off the mat can be deeply supportive.

3) Focusing on your breath when you’re feeling anxious. The breath is our anchor. It will always be there to help calm us down.

4) Choosing what deserves your attention and what doesn’t. Setting boundaries creates more space for what truly matters and allows us to focus fully on those things. This kind of focus is a form of self-respect.

Dharana is gentle effort, repeated return, and patient training. Just like strengthening a muscle, focus grows through repetition, not perfection.

Why the 6th Limb Matters So Much

Dharana is the bridge between the outer practices (posture, breath, ethics) and the inner ones (meditation and absorption).

Without concentration:

• Meditation feels impossible

• Life feels scattered

• The mind runs the show

With concentration:

• You feel more grounded

• You respond instead of react

• You experience moments of true presence

And it all starts with noticing where your attention is and choosing, kindly and with compassion, to bring it back.

A Simple Way to Practice Dharana Today

Pick one ordinary activity, brushing your teeth, drinking your tea or walking your dog and give it your full attention. When the mind wanders, notice, smile to yourself, and come back.

That’s it. That’s the 6th limb of yoga.

Off the mat, Dharana becomes a practice that can calm a fizzing nervous system, slow a racing heart, and help life feel less stressful.

Next time, we’ll explore the seventh limb: Dhyana (meditation), a deep, uninterrupted state of contemplation that arises from sustained concentration ✨🧘‍♀️🧘‍♂️