How many minutes can you spend without your mobile phone (of course when you aren’t sleeping)? Believe us, that’s not surprising since many of us are in the same boat regarding such distractions. So, are you looking for a resolution? Then, this blog is going to help you for sure. So, here we are, sharing a list of poses on how to increase concentration by yoga so that such distractions, unhealthy eating patterns, junk food intake, and poor postures cannot affect your health anymore.
1) Salutation Seal or Yoga Mudra
image credits – Freepik
This pose is the easiest yoga pose to increase concentration. This pose rids your mind of all the worries and takes away all your stress & tensions by soothing your nervous system. It also stimulates heart functions and promotes flexibility of wrists, hands, fingers, and arms. The easy steps involved make it the best yoga asana for enhancing student concentration.
How to do:
Sit upright in a comfortable position. Cross your legs and join your palms, resting your thumbs on your breastbone (sternum). Close your eyes and concentrate on your breath. Inhale through the nose and exhale through the mouth. Sit for at least 5 minutes or more.
2) Bee Breathing or Bhramari Pranayama
image credits – artofliving
This technique is another convenient yoga asana for improving concentration. It takes away all the negative thoughts and drives your focus to the present job or current task. It gives you instant relief from anger, agitation, frustration, stress, and anxiety by calming your mind. Moreover, it is not merely a yoga practice for concentration but also a healing technique to reduce high blood pressure, hypertension, and other health issues.
How to do:
Sit straight in a quiet place with your eyes closed. For the first few seconds, feel the sensations in your body. Next, place your index finger on the cartilage of your ear and take a deep breath. Then, breathe out slowly while making a humming sound & keeping the cartilage pressed. Continue the breathing pattern 3-4 times.
3) Tree Pose or Vrikshasana
image credits – Katee Lue
This pose again comes in the category of asanas for improving concentration. As the name suggests, this pose requires you to stand tall like a tree. And, believe us, if you will do it for the first time, you will have to concentrate on your posture. It helps you strengthen your legs and helps you achieve balance in all aspects of life. It also eliminates the risks of diseases for people who sit in front of their laptops for prolonged hours.
How to do:
Stand tall with your arms by the side of your body and your spine straight. Bend the right knee and place it on the left thigh such that the sole of the right foot lies flat on the left thigh. Then, try to balance your body by stabilizing this posture. Once you attain balance, slowly raise your arms over the head and bring the palms together (hand-folded position as we do ‘Namaste’), keeping the elbow unbent. Look straight at some distant object as it will help you maintain balance. Now, take a deep breath and hold the posture for a few secs. As you exhale, slowly bring down your hands and release the right leg. Repeat the same with the other leg.
4) Mountain Pose or Tadasana
image credits – Freepik
When we see our kids growing, our main concern is their height. So, let us tell you that this is the best way to make sure they attain a good one. Besides, it is a base of all standing yoga postures, and since it requires the engagement of the entire body, it is considered a good yoga asana for improving concentration. It also strengthens the lower legs, supports hips mobility, relieves back & digestion problems, and harmonizes the body & mind. And, the best part is it also helps you reduce weight.
How to do:
Stand on the ground barefoot with your feet slightly apart (hip-width apart) and make sure that your body weight is balanced on both feet equally. While inhaling, raise your hands above your head and interlock the fingers with your palms facing upwards. Lift your feet gently, stretch your hand upwards, lift your chest up and out, and raise your head while lengthening your neck aligned with your spine. Feel the breath going from toes, stomach up to the head, and maintain a steady gaze. Exhale and bring your heels down, release your fingers and relax.
5) Seated Forward Bend Pose or Paschimottasana
image credits – Freepik
It is another common yoga asana for concentration and focus, practised by people of all age groups. It is even taught in several schools and colleges to make the students learn how to increase concentration power by yoga. It stretches your spine, lower back, hamstrings, hips, shoulders, etc., and massages the internal organs. It is also beneficial for diabetic patients and women suffering from menstrual disorders.
How to do:
Sit straight with the legs stretched, keeping the spine erect. Inhale while raising your arms above your head. Breathe out while bending forward towards the toes. Try to hold your toes and place your hands on the legs without exerting any pressure. Take deep breaths. Again, breathe in, lift your head slowly, stretch the arms out, come back to the sitting position, and straighten your spine. Breathe out, lower the arms, and relax.
6) Dance Pose or Natarajasana
image credits – beyogi
Yoga concentration exercises include this unique pose in the list as well. It is a great stress buster that calms your mind and rejuvenates your body. It is not only a yoga asana for concentration but a great way to strengthen your joints and body parts collectively. Moreover, it also supports weight loss.
How to do:
Stand upright with your feet comfortably apart and arms by your sides (as in Mountain Pose). Breathe in and push your right leg backward with your right hand holding the raised foot. To maintain balance, stretch your left hand frontwards till it is 45 degrees from the floor. Make sure to lift the right leg high to form a curve with the right hand. Try to maintain the pose for 15-30 seconds by holding on your gaze to a particular spot and keep breathing. Gradually lower your raised leg and return to the initial Mountain Pose. Repeat the same for your left leg.
7) Eagle Pose or Garudasana
image credits – theyogacollective
You all might be aware of the name Garuda, the king of birds. The asana is named after the same bird trying to save Sita from Ravana as per Hindu mythology. This pose strengthens your calves, ankles, knees, thighs, hips, upper & lower back muscles, etc. It also improves balance and enhances flexibility in the body joints, making it another beneficial yoga asana for increasing concentration.
How to do:
To initiate this pose, first stand straight in a Mountain Pose. Bend your knees to lift your left foot and cross it over the right foot such that your body weight is balanced by the right one alone while resting on the ground. Ensure that your left thigh is over the right one while your left foot’s toes point downwards. Next, lift both your arms forward to the level of your shoulders. Cross the right arm over the left, hooking the elbows perpendicular to the floor. Ensure that the fingers point upwards with your palms touching each other. Now, hold this posture for a few seconds and keep your gaze focused at one point. Then, slowly release your hands and legs. Come back to the Mountain Pose. Repeat the same with the other leg.
8) Camel Pose or Ustrasana
image credits – bonnieespinozaeu
This pose is another good option in the list of yoga asanas to increase concentration. This pose also helps in reducing thigh fat and stimulates endocrine glands, increasing the energy levels considerably. Of course, we all want comfort while watching TV, eating food, and doing work. But do we realize that the posture we sit in is good for us health-wise or not? Of course, many a-times, they are not. So, why not adopt some good habits to maintain our body postures.
How to do:
Kneel on the mat with your arms resting on the hips. Ensure that the sole of your feet faces the ceiling. Then, slowly stand on your knees, keeping your hands sideways. Raise your right hand. While exhaling, place the right palm on the right heel. Do the same with the left hand. Inhale and push the hips forward as you bring your chest outward and bend your head backwards. Maintain the pose for a few secs. While exhaling, release your hands slowly and come back to your initial sitting position.
9) Extended Hand-to-Big Toe Pose or Utthita Hasta Padangusthasana
image credits – yogateket
Asanas for improving concentration include this great pose in the list as well. It enhances the blood flow in our body and mind, leading to the optimal functioning of our organs. It also strengthens legs, hamstrings, hips & ankles, fostering balance & stability in our body.
How to do:
Start by standing upright in Mountain Pose. Pick a spot in front of you at eye level to focus your gaze. As you exhale, transfer your body weight to your left foot and lift your right knee. Extend your right hand to hold your right toe. Place your left arm on the left side of your waist. Firm your left hip and straighten your spine, keeping your chest open. As you inhale, start extending your right leg out as much as you can without bending your spine. Maintain the pose for a few secs. Then, exhale and lower the right leg back to the ground. Repeat the same with the other leg.
10) Corpse Pose or Shavasana
image credits – yogi
This pose is another efficient yoga asana for concentration and focus. It is usually done at the end of the yoga sessions to relax our body and mind. It stimulates proper blood circulation in our body and improves mental health leading to a rejuvenated body.
How to do:
Lie flat on your back and close your eyes. Keep your feet slightly apart with the toes facing to the sides. Keep your arms sideways with your palms open and facing upward. And, relax. Now, breathe in through your nose. And slowly breathe out through your mouth (exhale all your stress, anxiety, fatigue, and depression). Keep doing the same for 3-5 mins and make sure that you do not fall asleep while doing this asana.
Which one is your favourite yoga asana for improving concentration?
