Drishti Gaze Balance Poses

Borrowing from yoga, students work through four balance challenges while fixing their gaze on a cone in front of them, discovering how vision steadies the body. A partner counts how many seconds each pose is held, always with slow breathing and no rushing.

How to play

1. Form pairs with one yoga mat each and place a cone on the floor about 6 ft in front of each mat as a focus point.
2. Pose 1 (90 seconds): tree pose, eyes on the cone and breathing through the nose; the partner quietly counts seconds, up to 30 per leg.
3. Pose 2 (90 seconds): dancer pose, holding one ankle behind with the hand and reaching the other arm forward.
4. Pose 3 (90 seconds): warrior III, with torso and one leg in a horizontal line and arms forward, holding for just 10 to 15 seconds.
5. Challenge 4 (90 seconds): repeat tree pose first looking at the cone and then with eyes closed, and compare the times.
6. Partners take turns in every pose; close with 1 minute discussing which pose the fixed gaze helped most.

Rules

• Go barefoot or in flat shoes on the mat, never in socks on a slick floor.
• The partner stands alongside, ready to steady an arm if balance is lost.
• If a pose hurts or makes you dizzy, stop right away.
• Breathe through your nose and don't hold your breath.

Variations

Adaptations

• Students with limited mobility can work on seated balance on a bench, lifting one foot or the arms while holding their gaze.
• For students who are blind or have low vision, replace the visual focus point with a steady sound in front of them, like quiet music.
• Students with weaker balance may keep one hand on their partner in the harder poses.

Learning goals

• Understand the role of vision in balance control.
• Hold static balance poses with controlled breathing.
• Support a partner responsibly and safely.

Equipment for a class of 25

• yoga mats: 13
• cones: 13

Teacher tip

Demonstrate each pose before starting and watch warrior III closely, since students often arch their lower back. If the floor is slippery, have them go barefoot.

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