Yoga has been practiced in India since ages. India is birth place of Yoga. Entire world has embraced technique of yoga to enhance quality of life. Yoga is not restricted to physical ailments; it deals with spiritual aspects as well. Yoga incorporates various poses or asanas that prove beneficial not only to the body, but also to the mind. Yoga increases physical endurance, makes you connect with yourself and imparts radiant glow to the face. Regular practice of yoga can give you a flexible body and keep weight related issues at bay.
Yoga has answers to all your problems. If you are a student or working professional, your mind has to constantly stay focused. You need to possess good level of concentration to get superior quality work done in short span of time. Practicing yoga on regular basis can give you razor sharp mind, boost your memory and avoid age related memory loss problems. If you are facing any concentration related issues, then consistent practice of yogasanas is the key to your problems.
10 yoga poses enlisted to help you to improve concentration:
The word paschimottanasan can be broken down into paschim, uttana and asana. Paschim does not literally mean west side of the body, but refers to back side of the body, uttana means stretch and asana means pose. It was first practiced by 11th century yogi Gorakhshanath.
Steps to perform pashimottanasan:
- Sit comfortably with legs stretched in front of you on a yoga mat
- Keep your spine erect and flex toes towards you
- Now breathe slowly and raise your arms
- Keeping your spine erect, bring stretched arms near your feet and try to touch your ankles
- Do not bend your knees
- You can also try to touch your head to the knees
- Sit in this position for as long as possible
- When you can no more hold this position, slowly lift your arms and come back to the original position without bending your back
- This asana should give a nice stretch to your spine, lower back, hamstring and hip muscles
The name Garudasana is derived from Sanskrit name of Hindu God “Garud”- known for focus, power and strength.
Steps to perform Garudasana:
- Stand straight on yoga mat keeping feet together
- Bend your knees a little and lift your right leg
- Place it across left thigh and hook right feet behind the back of left calf
- Stretch hands in front of you, bend your elbows and cross your arms in such a way that left arm lies on the right one or vice versa
- Now mark a point in front of you for focus
- Hold on this pose for as long as possible focusing all your attention on that focal point
- Breathe slowly
Virabhadrasana has three different variants- 1, 2 and 3. It is commonly known as warrior pose. It focuses on all the qualities that define a warrior- focus, concentration and courage.
Steps to perform Virabhadrasana:
- Stand straight on yoga mat. Spread out your legs keeping a distance of 3-4 feet within them
- Stretch out your arms away from you (sideways), keeping them parallel to the floor
- Turn your whole body towards right side. You will have to bend your right knee. Keep your toe of right leg pointing out in the right direction. Align left leg in accordance with right leg without bending it.
- Shift body weight on right leg
- Face right side and keep your palms facing towards the ground
- Try to focus all your attention on the middle finger of right hand
- Hold on to this position for as long as possible
Pada in Sanskrit means leg or related to lower body, hasta means hand and asana means pose. So as per the name, this asana gives a nice stretch to all the muscles involved- hands, spine, lower back, hips, thighs and calf.
Steps to perform Padahastasana:
- Stand straight and keep your feet together
- Raise your hands and give it a nice stretch
- Exhale out and bend downwards from hips so that your hands reach down to your feet
- Do not bend your knees
- It does not matter if you are not able to touch the floor. What matters is how well you perform this asana and how long you hold it. Gradually with practice, you will be able to stretch it out more
- Relax and stay focused
Sarva means all, ang means body and asana means pose. Sarvangasana exercises each and every body muscle.
Steps to perform Sarvangasana:
- Lie down on your back on yoga mat
- Bend your knees and with a jerk, try lifting your legs in upward direction
- Lift your legs upward till they align perpendicularly to the floor
- You may also place hands below your hips for support while trying out this pose
- To support head and shoulder, you can insert pillow or cushion under your head
- Beginners should try out this pose in supervision of yoga expert
Halasana is one of the toughest yoga poses and beginners should practice it under the guidance of yoga teacher.
Steps to perform Halasana:
- Lie down on back
- Bend your knees and lift your legs upwards by giving a jerk. Your legs should form right angle with the floor.
- Slowly, move your legs downwards over the head till they touch the floor
- Keep your hands in comfortable position and stay in this pose for as long as possible
Bakasana is an excellent yoga pose for all those who face concentration problems. It not only helps in building focus, but also makes muscles of arm strong and fit.
Steps to perform Bakasana:
- Stand straight and take shoulder distance between two feet
- Squat and place palms on the floor. Fingers should be spread out.
- Take a slight jerk and lift your body upside in the air. You can rest knees on the outer side of your hand for support and comfort.
- Fix your gaze at one point and breathe slowly
Tree stand pose has been practiced since ages to improve mind-body balance.
Steps to perform tree stand pose:
- Stand straight on floor keeping your spinal cord erect
- Inhale and raise your arms straight in the air, such that they are parallel to each other. Join the palms like in the form of namaskar
- Fold right leg and place feet on inner side of left thigh
- Stay relaxed in this position and try to maintain balance
Vajrasana is the only yoga pose that can be practiced immediately post meal. It accelerates speed of digestion and stimulates production of gastric-intestine acid.
Steps to perform Vajrasana:
- Kneel on the floor in such a way that your ankles and upper side of the feet touch the ground
- Shift all your weight on the feet and keep palms on your things
- Breathe slowly and relax
- Close your eyes and focus your attention on the point between your two eyebrows
- Supta Virasana Pose (Reclining Hero Pose)
Supta Virasana Pose offers good stretch to whole body; especially to spine and thigh muscles.
Steps to perform Supta Virasana Pose:
- Sit in Vajrasana pose (refer to above pose)
- Keep some distance between your feet and slowly bend backwards till your back touches the ground
- Stretch your hands backwards and hold on to this pose for at least few seconds
- Beginners may find it a bit difficult to perform. They may as well experience high stress on thigh muscles
One of medical cause for loss of concentration can be thyroid disorder. Patients suffering from thyroid problems can face issues related to focus and concentration. With regular practice of yoga, these symptoms may eventually fade out. To detect thyroid disorder, you can consult with doctor and carry out thyroid related tests. To know more about thyroid costs in India.
Other factors that hamper concentration level and focus can be tiredness, emotional stress, learning disabilities, allergies, vision issues etc. If these problems persist for long period of time, it is recommended that you consult with doctor for accurate diagnosis. Early diagnosis can reduce future turmoil and pain.
One can try other alternatives such as meditation and pranayam. These techniques boost concentration levels and enhance focus.
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