best yoga poses to increase concentration


8 Best Yoga Poses To Increase Concentration

Beth Mole

Recent studies indicate that performing yoga helps to improve concentration. And this discipline goes far beyond the physical, being an excellent practice that helps to calm the mind and our thoughts. So this exercise routine will make a difference on those days that you feel out of focus. Here, we’ll tell you the best yoga poses to increase concentration that will help you.

Yoga Poses To Increase Concentration

1. Prayer Pose

This posture is excellent for getting in touch with the body and exercise breathing.

How To Do:

  • Stand with your back straight with your feet together or hips shoulder width, toes pointing forward.
  • Bring your hands to the middle of the chest in the Namaste position.
  • It consists of hand clasping in the center of the chest at the level of the heart so that the body remains evenly distributed.
  • Breathe deeply through your nose, noticing the sensation of these breaths.
  • Ideally, do this asana with your eyes closed for a more significant benefit.
2. Supported Shoulderstand Pose

This asana increases blood flow in the brain that makes the blood cells in the brain more active. It helps the mind to concentrate more and work more efficiently. Even the eyes and the mind concentrate on the balance of the body, which improves the level of concentration.

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How To Do:

  • Lie straight on your back and lift your lower body and balance your entire body on your shoulders.
  • Stay in this position for 25 to 30 seconds and slowly add 10 seconds every time you do this pose to reach 5 minutes.
  • As you go down, exhale when you bend your knee, roll your torso carefully on the floor.
3. Crane Pose (Crow Pose)

It is an excellent posture that helps to improve attention and concentration. Arm balances are also excellent for the cultivation of attention and concentration, and the raven pose is a great day to start.

How To Do:

  • Place your feet across your hips and bring your hands to the ground, at a 20 cm distance in front of your feet.
  • Fix your gaze on the floor and bring your knees to your armpits little by little.
  • Start balancing your weight forward by lifting one foot and then the other until you find the balance of the body.
  • Take a deep breath and stay focused.
4. Eagle Pose

The eagle posture is beneficial to improve the focus.

How To Do:

  • Stand with your legs together and your hands on your hip.
  • Seek to focus the gaze in front of you.
  • Now bend your knees slightly, lift your right leg and cross over your left thigh.
  • Drop your hands and bring them in front of you.
  • The left arm on the right and bends the elbows.
  • Wrap your arm around each other to try to put your palms together.
  • Keep your back straight and breathe deeply through your nose.
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5. Warrior 2 Pose

This posture helps to improve concentration and courage. It requires full body activation and staring at one point.

How To Do:

  • The forward leg remains flexed, trying to maintain a right angle with thigh and calf.
  • With the chest in line at the hip, stretch the arms one forward and the other back.
  • The foot of the forward leg is in line forward, and the rear turned inward at a 45º angle.
  • Look towards the advanced hand focusing just above the middle finger.
  • Remember not to turn the trunk, and you have to breathe deeply through your nose.
6. Seated Forward Flexion

This posture helps to calm the mind and relieve stress; both of them can be useful for focus on something.

How To Do:

  • Sit and extend legs in front of you, toes pointing up.
  • In your inhalation, open the chest and lengthen the spine.
  • On your exhale, bend forward from the hips and seize the outside of the feet, if possible.
  • You can rest your hands on shins.
  • Remember to breathe deeply, allowing your exhalations to take you further in the posture.
7. Pranayama (Breathing Exercises):

Pranayama is the method of breath control. Regular deep breathing can relax and calm your body, while irregular breathing can make you feel restless. While doing pranayama, the mind focuses on breathing during inhalation and exhalation. It increases and improves the level of concentration. It can do while performing other asanas or even in a normal sitting position.

How To Do:

  • Stay in a relaxed position, with the legs crossed and the spine straight.
  • With the right thumb, press the right nostril and inhale deeply from the left, then exhale from the right.
  • Then in reverse, close the left nostril and inhale on the right.
  • Practice this for at least 3 minutes.
  • You can try to increase the time of inhalation and exhalation, reaching 4-5 minutes.
  • When you finish, take your time to return to normalize the breath and notice the changes in the breathing and the mind.
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8. Meditation

Meditation has excellent benefits for body and mind. It helps to reduce stress, anxiety and helping you to focus your thoughts. You must expel any thought that comes to mind at that time, and concentrate on your breathing, temperature, strength, and speed. If your mind get distracted, go back to the starting point, relax, and start again with the breathing work.

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