232 Pilates Digest
Where You Gaze
A Pilates Perspective on Drishti
Our eyes are constantly feeding information to the brain. When my gaze wanders, it invites more decisions, more visual input and more comparison. A steady gaze, on the other hand, creates a quieter internal dialogue. Instead of thinking about everything happening around me, I become more aware of what my own body is doing in movement when practicing Pilates, or simply walking through NYC's dense urban landscape. This shift helps me stay in a state of flow, bringing greater ease, efficiency and connection to myself.
In yoga, there’s a concept called Drishti, a Sanskrit word meaning focused gaze. Through decades of yoga practice, I’ve come to appreciate how powerfully the eyes influence movement and that understanding naturally shapes the way I teach today.
While Pilates doesn’t traditionally use the term Drishti, I find the principle incredibly valuable in the studio. In lateral flexion for example, choosing a focal point forward as opposed to downward helps organize the body and allows movement to flow with greater ease.
At times I even stack my application of Drishti with other micro improvements that support my internal dialog. I gently lift the corners of my mouth (just short of a smile) to further test if I feel grounded; this adjustment along with the intentional gaze redirects my posture and even steadies my mood. Curling the lips up and relaxing the gaze may signal to the instructor that everything is okay. Whether or not we use the Sanskrit word, the principle of 'finding your gaze,' or Drishti applies beautifully to Pilates.
I often encourage clients to choose a focal point no more than ten feet away, for example. Rather than staring intensely downward, I suggest softening the gaze and lifting it slightly. As a gaze softens, this invites students to notice whether the face or any other part of the body is holding unnecessary tension. It’s remarkable how shifting the focus encourages the rest of the body to soften and align.
The focal point in any Pilates environment doesn’t have to be anything special. During a lateral stretch, it might be the top of a window frame to help keep the chest broad and open. During a flowing port de bras sequence, it might be that the fingertips become the point of focus. In a Downward Dog stretch during yoga, I look toward my navel, while in a universal hover or plank, I rest my gaze just a few inches in front of my hands to encourage a long, neutral neck.
Whether I’m teaching footwork, Teaser, side stretches, or working on the Ladder Barrel, it’s clear the eyes quietly help organize the movement before the rest of the body follows.
One of the first things I notice when teaching is where someone is looking. Newer students may sometimes let the eyes wander around the room, glancing at mirrors, watching other clients, or looking toward the next piece of equipment. It’s completely natural and okay for new students to learn and become comfortable with the method in this way.
I’ve noticed this in myself, and occasionally in the studio as well. When the gaze begins to wander, the mind often has too. Returning the eyes to one simple focal point becomes a gentle invitation back to the present moment.
The goal isn’t intense concentration or rigid focus. It’s quiet attention to the Pilates class. Perhaps notice where your eyes naturally drift. You may find that by choosing where you look with intention, your movement becomes more fluid, balanced and confident.
Sometimes the smallest adjustment isn’t in your shoulders, your hips, or your spine, it begins with your gaze.
-Diana Muchmore, July 10, 2026
232 Digest is a weekly journal on movement, Pilates, and intelligent exercise written from the studio floor at 232 Pilates in Williamsburg, Brooklyn.