How does one build motivation to train physically every day?
Today I propose a series of postures and techniques to practice yoga to build motivation or refocus your attention whenever you need. So we propose you
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7 yoga postures to build motivation
1. Prayer posture
This posture is a variation of Tadasana, it is a great way to get in touch with your body and exercise your breathing before moving on to other asanas.
We can perform this position in two ways, sitting cross-legged in front of us, with a straight back, or standing up, keeping the back straight and with the feet slightly separated and aligned with the shoulders. The exercise consists of joining your hands in the center of the chest to the height of the heart in position Namaste ( Anjali Mudra ). We check that the weight is distributed evenly throughout your body: the feet, calves, pelvis and hips. We keep the shoulders relaxed. We breathe deeply through the nose, gradually noticing the sensations of these breaths in the body. I recommend doing this exercise with closed eyes to achieve a greater benefit, and we concentrate on the point between the eyes, which is known as the third eye.
2. Posture of the Eagle (Garudasana)
That the equilibrium postures help to improve the concentration is known by all, but it is the posture of the eagle that is especially beneficial for achieving better focus. In fact, the posture gets its name from the Hindu god Garuda, known for his power, strength and focus.
To perform this position, we must stand with our feet together and our hands on our hips, and we look for a point where we can focus our gaze constantly in front of you. Bend your knees slightly, raise your right leg, and cross over your left thigh. Try to support your right foot behind the left calf. Next, release your hands from your hips and carry them in front of you, cross your arms, your left arm over the right, and bend your elbows. Wrap your arm around the other and try to put your palms together. Keep your back straight and your gaze focused like an eagle to the point you chose, and start to breathe deeply through your nose.
3. Gerrero 2 (Virabhadrasana 2)
To be a “warrior” requires intense concentration, great focus and courage, the posture allows you to embody all these qualities. The posture requires the intervention of your entire body in full and your look or ” drishti , fixed in one place.
If we want to practice yoga to improve concentration we can do this position, stand with your legs spread about 3 or 4 feet apart. Stretch your arms out and away from you, and keep them parallel to the floor, keep your hands open, and palms down. Turn the right foot so that it is pointing towards the top and your left foot is slightly angled inwards. Bend the right knee and move forward, the knee should be approximately at the height of your right ankle. Turn your head to the right, and put your eyes on the middle finger of your hand. You must keep the trunk to the side, not in front. Breath deeply.
4. Crow posture (Bakasana)
This is an excellent posture that will help us improve attention and concentration. The posture of the crow is a highly recommended exercise to start the day.
To do this posture, start by putting your feet apart by the width of your hips, and in squatting position, or for more experienced professionals, in a forward bend. Place your hands on the ground, approximately at a distance of twenty centimeters in front of your feet, your hands should be with your fingers extended. Fix your gaze on a spot on the ground in front of you. Next, bring your knees to your armpits or triceps and slowly begin to swing your weight forward, lifting one foot off the ground, and then the other, until you achieve balance with your feet without touching the ground. Breathe deeply and keep your concentration by observing the point on the ground.
5. Sitting with the body flexed forward (Paschimottanasana)
The positions that make us lean forward are known to help calm the mind and relieve stress, therefore they are also yoga exercises to increase concentration. They are highly recommended when we try to concentrate on something.
To do this posture, you must sit with your legs extended in front of you, and with your toes pointing up. To perform the exercise, when you inhale, you should open the chest as much as you can, stretching your back and trying to put your spine straight. The moment you exhale, bend your body forward, trying to catch your feet, if possible. You can also rest your hands on the shins, or use a strap. Remember to breathe deeply, allowing your exhalations little by little to take you further by performing the posture.
6. Alternating breaths with the nose (Nadi Shoddana Pranayama)
To practice Nadi Shoddana, we must be in a relaxed position, feel comfortable, we can do it sitting down if we want. Start by pressing your right thumb against the right nostril and inhale deeply through the left nostril. At the end of your inhalation, you close the left nostril with the ring finger, then exhale through the right nostril. Continue this exercise, inhaling through the right nostril, closing it with the right thumb, and exhaling through the left nostril. Practice for at least 3 minutes. When you are done, take some time to allow your breathing to return to normal, noting changes in breathing and mind. As you develop your practice, you can try increasing the time of inhalation and exhalation, doing counting exercises up to 4 or 5,
Meditation has also been studied extensively and proven all the benefits that our brain provides. It helps us directly in increasing concentration and improving focus, as well as reducing stress and anxiety. Meditation is having full attention.
To practice this, you simply need to sit or lie down in a comfortable position (like Half Lotus or Savasana) and breathe naturally, without trying to manipulate or control your breathing. Just relax. Observe the flow of your breathing as it enters and exits through your nose. Observe its temperature, speed, strength, how your nostrils expand or contract when you breathe, and any other sensations that arise. When your mind is distracted, simply try to return to the initial state, relax again and start again with your breath. Try to practice it for at least 5 minutes.
Well, you know, when you feel tired, have a lack of focus, you notice scattered or simply deconcentrated while working, or in any other situation, take a break and try to practice some of these positions to improve concentration, or all of them , and you will see how little by little you will have clarity of mind, to be focused and focused on everything you are doing, need and want. Put these exercises into practice and they will surely help you to improve concentration and focus in your day to day life.