"While working in asana, if the action is ‘done’ solely from the front brain, it blocks the reflective action of the back brain. The form of each asana needs to be reflected to the wisdom body (vijnanamaya kosa) for readjustment and realignment. Whenever asana is done mechanically from the front brain, the action is felt only on the peripheral body, and there is no inner sensation, there is no luminous inner light. If the asana is done with continual reference to the back of the brain, there is a reaction to each action, and there is sensitivity. Then life is not only dynamic, but it is also electrified with life force." – B.K.S. Iyengar
B.K.S. Iyengar’s words point to a profound shift in how we experience asana—not as a mechanical form but as a dynamic, living process. The distinction he makes between the front brain and the back brain in practice speaks to how we engage with asana and, more broadly, with life.
When action is dictated solely from the front brain—the seat of planning, control, and willpower—it can become rigid and effortful. The asana may appear correct, but it lacks inner luminosity. The deeper intelligence of the practice—what Iyengar calls the wisdom body (vijnanamaya kosa)—is bypassed.
But when there is a continual reference to the back brain, something shifts. Instead of force, there is sensitivity. Instead of doing, there is receiving. Instead of asana being an external shape, it becomes an internal experience of life force.
How do we cultivate this shift?
Understanding the Front Brain vs. Back Brain in Asana
The front brain, or prefrontal cortex, is essential for organizing movement, making decisions, and focusing attention. It is responsible for conscious effort and willpower, but when over-relied upon, it creates a practice that is driven by achievement rather than awareness.
The back brain, or the occipital region, is the seat of perception, sensitivity, and reflection. It allows for an internal dialogue in the pose, where action is met with response. When we engage the back brain, we move beyond doing and into feeling—creating space for realignment and depth.
A front-brain-dominated practice feels like:
Pushing toward an idealized version of the pose.
A rigid focus on external form, rather than inner experience.
Tension in the forehead, eyes, and jaw.
A lack of fluidity or responsiveness.
A back-brain-informed practice feels like:
A conversation between effort and response rather than just execution.
Awareness expanding beyond the periphery, reaching the inner body.
A sense of spaciousness, even in strength.
Subtle adjustments that arise naturally rather than being imposed.
This shift in awareness is what turns asana into yoga, rather than just movement.
Practical Ways to Cultivate Back Brain Awareness in Asana
1. Observe Where Your Attention Resides
Next time you hold a pose, ask yourself: Where is my attention coming from? Are you fixated on doing the pose, or is there space for reflection?
Check for tension in the forehead and eyes. If the front brain is overactive, the gaze may feel fixed or strained.
Soften the eyes and bring awareness to the back of the skull. Feel how this shifts your presence in the pose.
2. Work with Your Gaze (Drishti)
Your gaze affects where awareness settles. A locked, rigid focus can reinforce a front-brain approach, while a soft, receptive gaze can bring the back brain into play.
In Vrksasana (Tree Pose), lift your gaze slightly above eye level. This can create an internal lift and sense of openness.
In forward bends, instead of collapsing into the pose with the forehead leading, keep awareness in the back of the skull.
3. Let the Breath Guide the Sensation
A strained or erratic breath is often a sign that the front brain is driving the action. Instead, let breath become a connector to inner sensation.
Try this in Uttanasana (Standing Forward Fold):
Inhale and lengthen the front body without hardening.
Exhale and allow the back body to receive the movement rather than forcing it.
Observe how this changes the pose—does it feel more integrated?
4. Find Reflection, Not Just Action
The back brain thrives on response rather than just initiation. If a pose is held too rigidly, it remains mechanical rather than alive.
In Trikonasana (Triangle Pose), instead of stretching only through the front body, bring awareness to the back ribs and shoulder blade.
In Tadasana (Mountain Pose), sense the back of the skull subtly lifting, allowing for an effortless sense of verticality.
5. Use Props as Tools for Reflection
Props are often seen as support, but they also serve as mirrors for awareness.
In Savasana, placing a folded blanket under the back of the skull brings awareness to the occipital region, encouraging a shift toward the back brain.
In Setu Bandha Sarvangasana (Bridge Pose) with a block between the thighs, the body learns to respond rather than react.
6. Carry This Awareness Beyond the Mat
The way we engage in asana is often the way we engage in life. If we move through practice mechanically, chances are, we’re also moving through daily life without sensitivity or reflection.
Are you pushing through tasks with effort and willpower, or is there space for listening and adjusting?
Are you forcing conversations, or are you allowing space for response?
Are you approaching challenges with rigidity, or is there room for sensitivity and refinement?
Yoga is not just about postures—it’s about how we engage with life itself.
Final Thoughts
As B.K.S. Iyengar reminds us, when we practice from the front brain alone, asana becomes a mechanical action rather than a living experience. But when we engage the back brain, the practice breathes, responds, and illuminates from within.
The key is to shift from force to receptivity, from effort to awareness, from doing to being.
So the next time you step onto your mat, ask yourself:
Am I doing this pose, or am I experiencing it?
That moment of inquiry is where the true light of yoga begins.