Yoga asanas | Top 5 poses to increase your concentration!

 

Practiced by millions of people globally, yoga is one of the most beneficial forms of exercise. It keeps your body supple and detoxed, soothes your mind, and keeps you centered. Not to mention, practicing yoga asanas can help your body prevent infections and cure itself of several diseases. The benefits of yoga asanas are many, but we will start by looking at the poses that can help boost your concentration. Before we dig into that, let us see why yoga should be a part of your daily life. 

 

Why include yoga asanas in your daily routine?

Today, staying healthy – both physically and mentally – has become a top priority for everyone. Practicing yoga asanas daily can help you do this easily, as you do not need to get out of the house or go to a gym to be able to do yoga. Additionally, yoga asanas can significantly strengthen your body’s ability to fight diseases and sickness, helping you strengthen your immune system in an increasingly virus-threatened world.

Effect of yoga on concentration

The pandemic has locked us in hour homes for over 2 years now. And as we are forced to study and work online, it has become increasingly difficult to socialize, empathize, and stay focused. Getting distracted has become easier. Hence, practicing yoga to gain unwavering focus on the present and its value is the need of the hour. It will help us get through our daily lives without going through too much stress.

Best yoga asanas for students to increase focus

1. Vrikshasana (Tree pose)

A beginner-level hatha yoga asana, Vrikshasana (tree pose) aims at gaining stability, grace, and humility, just like a tree. You should perform the Vrikshasana in the morning on an empty stomach.

This yoga pose helps you stretch your body muscles and get rid of numbness. It also calms the nervous system while enhancing your body’s stamina. Vrikshasana helps you attain better composure, calmness, and focus, which further boost your confidence and self-esteem.

How to perform?

• Stand straight and keep your arms stretched by your side. 
• Slowly, place the left leg on your right leg’s inner thigh while maintaining your balance. 
• Once your balance is maintained, gently stretch your arms over your head to make a namaskar pose.
• Hold this position for 2-3 mins.
• Gently bring your arms down while releasing your left leg back to the straight posture.
• Repeat the same steps while placing your right leg on your left inner thighs. 

2. Tadasana (Mountain pose)

Possibly one of the simplest yet most helpful yoga asanas for the nervous system, Tadasana is a sought-after exercise that tones your abdominal and body muscles. It also gives you more flexibility in your thighs and joints. Practicing Tadasana will improve your body posture and boost immunity. What’s more interesting is that this yoga asana will boost your concentration and focus.

How to perform?

Here is how to do Tadasana–

• Stand straight on your yoga mat while keeping your feet slightly apart from each other.
• Keep your hands perfectly aligned with your body. 
• Inhale deeply while slowly raising your arms upwards.
• Once you lift your arms over your head, interlock your fingers. 
• Then, lift your heels and stand on your toes. 
• Stretch your body while looking in the upward direction.
• Once you stretch your body, place the body weight on your toes.
• Hold this position for a few seconds before exhaling and returning to the initial step. 
• Repeat these steps for 5 to 10 minutes. 

3. Dhanurasana (Bow pose)

Dhanurasana is one of the most effective and best yoga asanas for you to increase your concentration. To perform this yoga pose, you have to bend your body to form a bow shape. Because of this, the asana is also called the Bow pose.  Apart from acting as a stress buster, this pose also works well for the immune system. Additionally, Dhanurasana improves the flow of white blood cells in your body by rightly pressuring the digestive system.

How to perform?

Here is how to do Dhanurasana–

• Lie on your back on a yoga mat.
• Slowly fold the knees up while holding the ankles with your hand.
• Try to lift your chest off the ground.
• Gradually pull your legs up and stretch them out. 
• Hold this position for 10 to 12 seconds while taking long and deep breaths.
• Gradually release your chest and legs back to the starting position.
• Repeat this for 3 to 4 times. 

4. Anjaneyasana

Named after Lord Hanuman’s mother, Anjani, the Anjaneyasana yoga pose is considered the best for boosting your health, both mentally and physically. This asana is one of the simplest poses that helps increase focus and concentration while healing your muscles. Practicing the Anjaneyasana yoga pose will release the tension from your hips, stretch your hamstrings, and build a strong mental focus.

How to perform?

• Keep your body position straight.
• Then, place your left leg back while bending the knees and extending the toes. 
• Align the right knee with the right ankle. 
• Gradually push the pelvis downward while lifting your arms over the head.
• Bend the upper body backward to form an arch-like shape. 
• Hold the posture for a few seconds and gradually release to come back to the initial step. 
• Similarly, repeat the steps with your right leg.

5. Natrajasana (Dance pose)

Yet another yoga pose that is excellent for gaining focus is the Natrajasana. It is advisable to perform this pose early in the mornings on an empty stomach for best results. However, it may require some time, strength, and patience to master the pose. Also known as the Dance pose, Natrajasana helps enhance your blood circulation and increases endurance. It also reduces stress and anxiety, helping you improve your concentration power. In addition to this, the Natrajasana yoga pose also strengthens the ankles, chest, and thighs, while improving your metabolism, digestion, and much more!

How to perform?

For this yoga asana-

• You have to start by standing in the Tadasana or Mountain pose. 
• Keep your right leg on the ground steady while bending your left leg. 
• Then, push your left leg towards the back. 
• Now, hold the left foot with your left hand.
• Gradually extend the right hand outwards while maintaining your balance and the pose for around 15 to 30 seconds. 
• Similarly, you can try the pose by bending your right leg and keeping the left one on the ground. 

Key takeaways

In conclusion, you have to keep in mind that-

• Yoga helps your body as a whole. While it strengthens your immune system, it also increases your focus. 
• It is quintessential to keep yourself healthy physically and mentally.
• Practicing these yoga poses can help you boost your concentration while strengthening your body as a whole. 

Apart from these best yoga asanas, another effective yoga that you can undertake is Pranayama. Pranayama consists of breathing exercises that help in balancing the mind and body. Because of this, you can gain better mental focus and concentration during your studies.

Liked this blog? Read: The Father of Yoga: Tirumalai Krishnamacharya

FAQs

Q1. Which are some of the other yoga poses I can perform to increase concentration?

Answer – Some of the other yoga poses for increasing concentration include camel pose (ustrasana), crane pose (bakasana), corpse pose (savasana), and bridge pose (setu bandhasana). 

Q2. In addition to improving concentration, what are some other benefits of yoga?

Answer – In addition to improving concentration, yoga also helps in-

• Increasing flexibility
• Strengthening muscles and bones
• Promoting respiratory health
• Boosting energy levels
• Maintaining metabolic balance
• Aiding weight management
• Improving circulatory and cardiac health
• Enhancing athletic performance

Q3. Besides practicing yoga, what else can I do to improve my concentration?

Some beneficial lifestyle tips for increasing concentration include-

• Get 6-8 hours of sleep every day.
• Eat healthy food like fresh fruits, dry nuts, and vegetables, and avoid spicy and oily food.
• Drink sufficient water to stay hydrated and fresh. 
• Strictly follow a healthy routine that includes exercise and study hours. 
• Take some time for yourself to de-stress and relax.