Nowadays people are so busy in the race to earn money, so,they don’t have time for their body, the most important thing is that since the short video platforms have become popular, people’s concentration is decreasing, i am going to discuss about 7 yoga poses for concentration which help people to focus for the long term, this problem is mostly seen in the young youth.
Concentration is important everywhere, whether you are a professional, a student who is preparing for the exam, or someone who is looking for mental peace – yoga can help you!
Yoga not only strengthens the body but also calms the mind, improves memory and sharpens focus. I am going to tell you about some special yoga poses and breathing techniques that help improve concentration by increasing blood flow to the brain, reducing stress and balancing the nervous system.
In this blog, I will tell you about 7 best yoga poses that will take your concentration and mental clarity to the next level.
1. Padmasana (Lotus Pose) - Best for Meditation
Padmasana or Lotus position is a cross-legged yoga posture which helps deep meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. In Chinese and Tibetan Buddhism, the Lotus pose is also known as Vajra position. This is one of powerful yoga poses for concentration and focus.
How to do it:
- Sit on the floor, straighten your legs
- Bend your right leg and place it on your left thigh
- Bend your left leg and place it on your right thigh
- Keep your spine straight, keep your hands in the Gyan Mudra and close your eyes
- Stay in this position for 5-10 minutes while doing deep breathing
Benefits:
- Improves digestion
- Reduces muscular tension and brings blood pressure under control
- Relaxes the mind
- Helps pregnant ladies during childbirth
- Reduces menstrual discomfort
2. Vrikshasana (Tree Pose) - For Balance and Focus
The Sanskrit word “vriksha” means tree. Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called “vriksha-asana.” This is one of the yoga poses for concentration and focus.
How to do it:
- Stand straight
- Put the weight on the left foot and keep the right foot near the left thigh
- Hands in namaste position near the chest
- Focus on a single point and maintain balance
- Hold for 30 seconds to 1 minute
Benefits:
- This pose leaves you in a state of rejuvenation.
- It stretches the legs, back and arms, and invigorates you.
- It brings balance and equilibrium to your mind.
- It helps improve concentration.
- It makes the legs strong, improves balance, and opens the hips.
3. Garudasana (Eagle Pose) - For Coordination
The name Garudasana is derived from the Sanskrit words, wherein Garuda means Eagle and Asana means Pose/Posture. Hence the name Eagle Pose. Also, as per Hindu Mythology, Garuda is depicted as a powerful and majestic bird-like creature and the king of birds. In addition to that, Garuda is a significant figure, and he serves as the vehicle (vahana) of Lord Vishnu, one of the principal deities in Hinduism.
How to do:
- Stand and bend your knees a little
- Cross your right leg over your left leg
- Cross your left arm over your right arm and join your palms
- Hold for 20-30 seconds and then change sides
Benefits:
- It improves balance and coordination
- It relieves stress
- It strengthens muscles
- Helps to enhance concentration
- Increases flexibility
4. Bakasana (Crow Pose) – For Mental Strength
Bakasana originated from Sanskrit words, ‘Baka’ meaning Crane, and ‘Asana’ meaning pose.
In the ancient scripture Mahabharata, Baka is described as a forest ogre who occupies the place where Pandavas came to live for their 12 years of exile.
After talking with the ogre, Yudhishthira (eldest Pandava) realizes that the ogre is not Baka but a mischievous nature spirit who’s here to test his patience. This story is symbolic of the power of calmness, communication, and kindness.
How to do it:
- Squat position in front
- Keep your hands at shoulder width
- Weight should be shifted upward by shifting the feet.
- Maintain balance for 10-20 seconds
Advantages:
- Improves core strength.
- Enhances focus and concentration.
- Strengthens and lengthens the spine.
- Tones the muscles in the upper body.
- Improves digestive and reproductive organs’ function.
- Strengths the shoulders, forearms, wrists, hip flexors, and traps.
- Activates Manipura Chakra (Solar Plexus) and increases the flow of Prana (energy).
5. Paschimottanasana (Forward Bend) - To calm the mind
Paschimottanasana, often known as the seated forward bend pose, is an asana that focuses on forward folding. The Sanskrit name is derived from three words: “Paschima,” meaning west or the back of the body; “Uttana,” meaning intense stretch; and “Asana,” meaning pose. This asana involves sitting with legs stretched out and bending forward at the hips, reaching for the toes. It provides a deep stretch to the entire back, targeting the spine, hamstrings, and shoulders. Paschimottanasana is renowned for promoting flexibility, calming the mind, and stimulating the abdominal organs, making it a valuable addition to yoga practices for physical and mental well-being.
How to do:
- Sit with legs straight
- Bend forward with hands raised
- Hold toes or ankles
- Hold for 30 seconds to 1 minute
Benefits:
- Reduces stress and anxiety
- Improves blood circulation in the brain
- Nervous system calms down
6. Sarvangasana (Shoulder Stand) - Memory Booster
Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.
How to do it:
- Lay down on the back of the head
- Lift your legs up, support your hips with your hands
- Hold for 30 seconds to 1 minute
Benefits:
- Stimulates the thyroid and parathyroid glands and normalizes their functions
- Strengthens the arms and shoulders and keeps the spine flexible
- Nourishes the brain with more blood
- Stretches the heart muscles by returning more venous blood to the heart
- Brings relief from constipation, indigestion and varicose veins
7. Bhramari Pranayama (Bee Breath) - For Instant Mental Clarity
The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere – at work or home and is an instant option to de-stress yourself.
How to do it:
- You will sit in Padmasana or Sukhasana.
- Ear’s be tied with fingers
- Take a deep breath and make a sound ‘mmmm’.
- Repeat 5-7 times
Advantages:
- Gives instant relief from tension, anger and anxiety.
- It is a very effective for hypertension as it calms down the agitated mind.
- Gives relief if you’re feeling hot or have a slight headache
- Helps mitigate migraines.
- Pranayama benefits in improving concentration and memory
- Pranayama benefits in reducing blood pressure.
- Helps calm the mind in preparation for meditation.
Final Thoughts:
If you practice these 7 poses daily, you can improve your concentration, focus, memory, and mental clarity. For even better results, you can meditate for 10-15 minutes.
Important Tip: Consistency is key—practice daily for noticeable improvements in focus and cognitive function.
Have you tried any of these yoga poses? Let us know in the comments!
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