Did you recognize that there are specific yoga poses that improve concentration?

We’ve all been there: multitasking, infinite to-do lists, and stimuli coming from every direction. These outside distractions drastically alter our ability to pay attention.

Have to focus without delay? Respiration is the quickest technique to bring your mind back to the current moment and task at hand. Try these one in all these respiratory exercises!

Attention deficit hyperactivity disorder (ADHD) increasingly affects our population as cell phones, TVs, tablets, laptops, and social media absorb our attention and distract us from being fully present in our day-to-day lives.

Consistently being bombarded by stimuli around us could make concentrating feel like an inconceivable task. Yet being mindful is vital to living in the current moment, and presence is vital to concentration and staying focused.

Thankfully, yoga might help. Bringing our awareness to the current moment and focusing our attention on our breath, the movement, and difficult poses will in turn improve our concentration.
 
 

How Yoga Can Help Improve Concentration

The physical practice of yoga is all about linking breath with motion and becoming fully present in mind and body. The practice itself is centered on concentration – give attention to the breath, the alignment, and the movement.
 

By focusing your gaze on one spot, you may internally find equilibrium.

 
Balancing postures specifically are an amazing technique to improve concentration. Balancing poses quite literally force us to focus on the current moment and the duty at hand. With so many aspects that would physically and metaphorically make us fall during balances, we’re forced to change into present, concentrate, and give attention to these points to keep up our balance.
 

 
 

The Power of Drishti

Drishti is possibly an important factor of balance poses. Meaning focus, drishti is the purpose where you shift your “gaze” in the course of the yoga practice. Drishti is the practice of steadying your gaze.

Where your eyes go, your attention follows. This could mean each the literal place where you look or the metaphorical place that holds your attention (reminiscent of your intention). When your gaze begins to wander, so do your thoughts.

While performing balancing postures in yoga, it’s super necessary to search out a drishti and persist with it throughout the duration of the posture. I at all times recommend to my students to search out a still, non-moving point in front of them (at eye level) where they will focus their gaze without altering it.

By focusing your gaze on one spot, you may internally find equilibrium. From there, you may focus your attention on only one thing. And honing in your attention lets you concentrate so a lot better. This alone can improve concentration!
 
 

Practice These 10 Yoga Poses to Improve Your Concentration:

As you practice these poses, notice how they’re actively difficult – and ultimately improving your concentration by requiring your full attention.
 

1. Tree Pose (Vrksasana)

The quintessential yoga balance, and a posture wherein you’re standing on one leg, Tree Pose really requires attention and concentration to stabilize.

Learn how to practice Tree Pose:

• Find Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Either draw your hands to your hips or bring your palms to satisfy at heart center
• As you inhale, lift your right foot off the ground
• As you exhale, externally rotate your hip in order that your knee and your toes are pointing outward
• As you inhale, draw your foot to press into your inner left thigh (at all times you should definitely avoid the knee joint)
• Reach your hands skyward
• Modify or intensify as you want, hold for five deep breaths, after which switch to the alternative leg

 
 
Learn how to modify Tree Pose:

• Use a wall or stable surface to carry onto with one or each hands to stabilize your balance
• As an alternative of pressing your foot into your thigh, you may either place your toes on the ground along with your heel pressing into your ankle or press the underside of your foot into your left calf

 
Learn how to intensify Tree Pose:

• You’ll be able to keep your drishti where it’s or shift your gaze to look upward and even attempt to close your eyes for a greater balance challenge
• Stand up onto the ball of your standing foot

 

2. Eagle Pose (Garudasana)

One other balance posture that requires you to face on one leg, Eagle Pose twists and binds your entire body, forcing you to focus on the current moment.

Learn how to practice Eagle Pose:

• Find Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Bring your hands to your hips
• Bend into your right knee as you lift your left leg up and over, crossing on the knees and crossing again on the calf and ankle
• Sink your hips toward the bottom (as for those who’re sitting low into Chair Pose)
• Open your arms out wide like wings and cross your right elbow beneath your left, bringing your palms to the touch
• Modify or intensify as you want, hold for five deep breaths, after which switch to the alternative side

 
 
Learn how to modify Eagle Pose:

• Use a wall or stable surface to carry onto with one or each hands to stabilize your balance
• As an alternative of double wrapping your foot around your calf, release your right toes to the mat like a kickstand (this can even help with balance)
• In the event you aren’t in a position to touch palms, keep the elbows crossed and convey your hands to opposite shoulders as a substitute

 
Learn how to intensify Eagle Pose:

• Sit lower into your seat, reaching your hips toward a low squat
• Work toward Sleeping Eagle Pose by rounding your back and drawing your elbows toward your knees
• You’ll be able to keep your drishti where it’s or shift your gaze to look upward and even attempt to close your eyes
• You’ll be able to stand up onto the ball of the foot in your standing leg

 

3. Warrior III (Virabhadrasana III)

This flying warrior pose requires focus and concentration as you stabilize your body on one leg and draw your torso parallel to the ground. This difficult balancing yoga pose improves concentration big time!

Similar to your gaze, in case your thoughts begin to wander, chances are you’ll lose your balance. Discover a mental and visual drishti (a spotlight point to set your gaze/thoughts on).
 
Learn how to practice Warrior III:

• Start in Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Either draw your hands to your hips or bring your palms to satisfy at heart center
• Lift your right knee hip level, engage your core, and start to kick the appropriate foot out behind you as you hinge your torso forward
• Find your final expression by extending your arms out in front of you
• Modify or intensify as you want, hold for five deep breaths, after which switch sides

 
 
Learn how to modify Warrior III:

• Use a wall or stable surface to carry onto with one or each hands to stabilize your balance
• As an alternative of reaching your arms forward, you may place them onto yoga blocks in front of you or keep them at heart center, or spread them out like airplane wings (which helps with balance)

 
Learn how to intensify Warrior III:

• For an added balance challenge, try closing your eyes
• Take a reverse prayer along with your hands behind your back

 

4. Half Moon Pose (Ardha Chandrasana)

One other one-legged balance, Half Moon works the hips in the wrong way of Warrior III, creating openness inside the hip joint and concentration of the mind.

Learn how to practice Half Moon Pose:

• Find Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Hinge out of your hips to return into Standing Forward Fold
• Plant your left fingertips at the highest left corner of your mat and convey your right hand to your right hip
• Lift your right foot up off of the ground and convey your right leg to hip level
• Externally rotate your hip so your right hip stacks on top of your left. Keep each legs straight and powerful
• Lift your right arm skyward, making one long line between each arms, and shift your gaze skyward
• Modify or intensify as you want, hold for five deep breaths, after which switch sides

 
 
Learn how to modify Half Moon Pose:

• Use a wall or stable surface to carry onto with one or each hands (or press your hip against the wall or kick your foot into the wall) to stabilize your balance
• As an alternative of reaching your arm to the sky, leave it in your hip
• As an alternative of placing your fingertips on the ground, place them on a yoga block to bring the ground closer to you
• As an alternative of shifting your gaze skyward, keep your drishti in the unique spot you selected

 
Learn how to intensify Half Moon Pose:

• For an added balance challenge, try closing your eyes
• Try bringing your bottom hand to shin or for a good larger balance challenge, lift your fingertips up off the ground

 

 
 

5. Dancer’s Pose (Natarajasana)

This balancing backbend takes a complete lot of focus and a spotlight to detail to create openness and expansion while maintaining balance on one leg. Pointless to say, concentration is crucial to practice this pose, and because of this will improve concentration.
 
Learn how to practice Dancer’s Pose:

• Find Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Bring your right arm out to the side such as you’re holding a tray. Bend into your right knee and grab onto your right foot
• Square your hips toward the highest of your mat and draw your knees toward one another as you reach your left arm skyward
• Begin to kick your right foot into your hand as you hinge your torso forward
• Expand your chest forward and chill with the identical amount of energy that you simply reach forward
• Modify or intensify as you want, hold for five deep breaths, after which switch sides

 
 
Learn how to modify Dancer’s Pose:

• Use a wall or stable surface to carry onto with one or each hands to stabilize your balance
• Start with holding your foot in your hand and standing upright to search out your equilibrium before advancing

 
Learn how to intensify Dancer’s Pose:

• Shift your gaze to look upward and even attempt to close your eyes
• Work toward a full Standing Split inside the backbend, attempting to straighten your lifted leg as much as possible
• Practice flipping your grip and hold onto your back foot with one or each hands reaching up over your head.

 
Keen on learning learn how to flip your grip? Practice these 8 Yoga Poses to Help You Flip Your Grip
 

6. Prolonged Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana)

As if balancing on one leg isn’t hard enough, this posture kicks it up a notch requiring strength, flexibility, and a giant dose of concentration.
 
Learn how to practice Prolonged Hand-to-Big Toe Pose:

• Find Mountain Pose along with your feet either touching or hip-distance apart
• Find your drishti by focusing your gaze on one still point on the ground
• Bring your hands to your hips.
• Lift your right leg hip level and grab your right big toe along with your peace sign fingers
• Begin to straighten your right leg forward away out of your body, maintaining a tall spine and engaged core
• Modify or intensify as you want, hold for five deep breaths, after which switch sides

 
 
Learn how to modify Prolonged Hand-to-Big Toe Pose:

• Use a wall or stable surface to carry onto with one hand to stabilize your balance
• As an alternative of holding your big toe, use a yoga strap across the ball of your foot
• As an alternative of straightening your leg, you may keep the knee bent as much as needed

 
Learn how to intensify Prolonged Hand-to-Big Toe Pose:

• Try reaching your free hand skyward
• Shift your gaze skyward and even attempt to close your eyes
• Fold forward over your prolonged leg

 

7. Side Plank (Vasisthasana)

This balance pose has two points of contact with the ground (the feet and one hand), but that doesn’t make it any easier . . . Requiring considerable focus to stabilize and align, this pose is a real test of awareness and might help improve concentration.

Learn how to practice Side Plank:

• Find Plank Pose along with your feet touching and shift your weight into your right hand
• Find your drishti by focusing your gaze on one still point on the ground
• Roll to the pinky side of your right foot and stack your left foot on top of it
• Press the ground away from you and lift your hips as you reach your left arm skyward
• Modify or intensify as you want, hold for five deep breaths, and repeat on side two

 
Need a refresher in your alignment in Plank Pose? Read Learn how to Appropriately Perform Plank Pose
 
 
Learn how to modify Side Plank:

• As an alternative of stacking your feet, drop your right knee to the mat
• Bring your right forearm to the bottom as a substitute of your right hand, taking Forearm Side
• Plank as a substitute

 
Learn how to intensify Side Plank:

• Bring your left foot to you right thigh, making a Tree Pose shape along with your legs
• Bring peace sign fingers to your left big toe and extend your leg straight up toward the sky to search out the total variation of the pose
• Shift your gaze skyward and even attempt to close your eyes

 

8. Crow Pose (Bakasana)

This difficult yet accessible arm balance requires attention to many details of alignment inside the body, forcing concentration and complete presence inside the moment.
 
Learn how to practice Crow Pose:

• Start in a Forward Fold along with your feet touching and bend your knees until your palms can comfortably touch the ground
• Bring your palms shoulder-width apart and spread your fingers wide
• Bend into your arms and rise to the balls of your feet as you create a shelf along with your knees in your upper arms, bringing them in as near your armpits as possible
• Squeeze your legs into the midline
• Find your drishti by focusing your gaze on one still point on the ground
• Round your back and strongly engage your core as you lean your weight forward until your feet change into light and begin to lift from the ground
• Draw your heels in toward your seat and press the ground away from you
• Modify or intensify as you want and hold for five deep breaths

 
Recent to Crow Pose? Then this Crow Pose Tutorial Video is what you’re in search of!
 
 
Learn how to modify Crow Pose:

• Place a yoga block in front of your face – it might probably act as a security net or you may rest your brow on it for added support
• Keep your feet on the mat and practice lifting one toe off the mat at a time to get a feel for the balance aspect

 
Learn how to intensify Crow Pose:

• Straighten your arms by firmly pressing the ground away and lifting your hips high, finding Crane Pose
• For an added balance challenge, try closing your eyes

 

9. Headstand (Salamba Sirsasana)

Turning the other way up and balancing in your head is a real test of concentration and present moment awareness (the important thing to improving concentration!) since you must steadily focus your attention fully on the duty at hand.
 
Learn how to practice Headstand:

• From Table Top, bring your forearms to the ground and grab opposite elbows to be certain your arms are shoulder-width apart. Release your elbows and interlace your fingers
• Plant the crown of your head between your arms and lengthen your neck. Your palms should create a basket for the back of your head
• Lift your knees off the ground and walk your feet as near your head as you may, working to stack your hips over your shoulders
• Actively engage your core and draw your right knee in closely toward your chest
• Without jumping, draw your left knee in closely toward your chest
• Hugging each legs together, slowly extend them up toward the sky, pressing the ground away along with your forearms
• Modify or intensify as you want, hold for five deep breaths, after which rest in Child’s Pose

 
 
Learn how to modify Headstand:

• Use a wall behind you to stabilize your balance
• As an alternative of lifting your feet off the ground, keep them on the bottom and give attention to engaging your core and pressing up out of your forearms

 
Learn how to intensify Headstand:

• You’ll be able to keep take any arm and/or leg variations that you simply like (like an Eagle Leg wrap)
• For an added balance challenge, try closing your eyes

 

10. Forearm Stand (Pincha Mayurasana)

Likely one of the vital difficult of all balance postures, inverting and balancing solely in your forearms definitely requires intense concentration to have the option to realize.
 
Learn how to practice Forearm Stand:

• Start in Dolphin Pose (either along with your forearms shoulder-width apart and pressing down into the ground or along with your elbows shoulder-width apart and your palms pressing together) and lift your right leg skyward
• Step your left foot about halfway up toward your hands and rise onto the ball of that foot
• Find your drishti by focusing your gaze on one still point on the ground
• Engage your core and lift your left leg off the ground, drawing your legs to satisfy directly aligned over your shoulders
• Actively press the ground away from you along with your forearms and send energy up through your feet, keeping your legs strong and energetic
• Modify or intensify as you want, hold for five deep breaths, after which switch to kick up with the alternative leg

 
Recent to Forearm Stand? Practice These 4 Yoga Poses to Help You Prepare For Forearm Stand
 
 
Learn how to modify Forearm Stand:

• Use a wall behind you to stabilize your balance
• As an alternative of kicking up, you may give attention to engaging your core and stabilizing your arms just by holding Dolphin Pose or One-Legged Dolphin Pose
• Take little hops floating up just barely off the ground (as a substitute of fully bringing your legs and hips over your shoulders)

 
Learn how to intensify Forearm Stand:

• Try different leg variations

 

11. Concentration Bonus! Meditation

A final yoga-based approach to cultivating more focus and improving concentration is thru meditation. In the event you have already got a gradual meditation practice, awesome! And if not, no worries. Even sitting quietly in Lotus Pose or cross-legged and specializing in your breath is a superb technique to increase mental clarity and focus.

You’ll be able to learn all concerning the centering advantages of meditation by reading concerning the Necessary Advantages of Meditation on the Brain
 
 

The Full Advantages of Practicing Yoga to Increase Concentration

Finding balance in our yoga practice symbolically allows us to search out balance in our every day lives. After we are in a position to focus and focus on the mat, that may equate to us having the ability to focus and concentrate off the mat as well.

The subsequent time you end up unable to pay attention, I invite you to practice some or the entire poses above to bring yourself back into the current moment, allowing your focus and concentration to enhance and change into a greater a part of your every day life.
 

0——96226—————March 15, 2023

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