Yogis have always known that the benefits of the practice of yoga go far beyond physical activities.

Through the ancient philosophy of yoga, we know that its practice is an excellent way to calm the mind. It can also improve the concentration and focus of our thoughts. Nowadays, science also confirms it: you can practice yoga to improve your attention.

Former University of Illinois students found that 20 minutes of yoga significantly improved participants’ reaction time and accuracy in tests of cognitive function. Patanjali already said it in his classic Yoga Sutras. He said: “Yoga is the reduction of the fluctuations in the mind”, meaning that we practice yoga to soothe the mind.

In this article, I propose a series of yoga postures and techniques to increase concentration and focus or refocus attention whenever you need it.

Postures and Techniques to Improve Concentration

• Prayer posture

This posture is a variation of Tadasana. It’s a great way to get in touch with your body and exercise your breathing before moving on to other asanas. We can do this pose in two ways:

Sitting cross-legged, with a straight back, or standing, also keeping the spine straight. Keeping feet slightly apart and in line with the shoulders.  The exercise consists of joining hands in the center of the chest at heart level in the Namaste position.

Check that your weight is distributed evenly across your body: your feet, calves, pelvis, and hips. Keep your shoulders relaxed. We breathe deeply through our nose, gradually feeling the sensations of these breaths in our bodies. We focus on the point between the eyes, which is known as the third eye.

• Eagle pose (Garudasana)

The eagle posture is beneficial in improving focus and attention. In fact, this asana is named after the Hindu god Garuda, known for his power, strength, and focus.

To do this pose, stand with your feet together and your hands on your hips. Then, imagine a point where you can center your attention. Bend your knees slightly, lift your right leg, and cross it over your left thigh. Try to put your right foot behind your left calf. Then, release your hands from your hips and bring them in front of you, cross your arms, left arm over the right arm. Bend your elbows.

Twists your arm around each other and try to put your palms together. Keep your back straight, and your eyes focused like an eagle on the spot you chose. Start breathing deeply through your nose.

• Warrior 2 (Virabhadrasana 2)

To be a warrior, you need intense concentration, great focus, and courage. The warrior 2 posture allows you to integrate all these qualities. The pose demands the use of your whole body and your gaze or Drishti. All fixed in one position.

To do this posture, stand with your legs about 3 or 4 feet apart. Stretch your arms out and make them parallel to the floor, keep your hands open, and palms down.  The heel of the front foot should be in line with the heel of the back foot. The back foot should be about a 90-degree angle.

Next, bend your right knee and move forward. The knee should be approximately at the height of your right ankle.  Turn your head to the right, and look at the middle finger of your hand. You should keep the torso to the side and take a deep breath.

• Nadi Shoddana Pranayama

To practice Nadi Shoddana, we must be in a relaxed position, feel comfortable. We can sit down if we want.

Start by pressing your right thumb against your right nostril and inhale deeply through your left nose. At the end of your inhalation, close your left nostril with your ring finger, then exhale through your right nostril.

Continue with this exercise, inhaling through the right nostril. Closing it with the right thumb, and exhaling through the left nose. Practice for at least 3 minutes. When you are done, take some time to allow your breathing to return to normal, noticing the changes in your breath and mind. As you practice it, you can try increasing the time of inhalation and exhalation.

 

Try practicing these exercises when you are not concentrated, or if you feel distracted. You will see how your concentration starts improving.

Feel free to send me your feedback on fredbusch@miamiyoga.com. If you liked the article, you can share it!