Recent studies and yoga philosophies suggest that yoga is a great way to calm the mind and improve concentration. Here are 7 poses and methods that will help you focus specifically on what you need.
For a long time, yogis knew that the benefit from ancient practice goes far beyond the physical. And now, science confirms the same thing! Recent studies have proved that doing yoga only 20 minutes a day can actually improve the functionality of the brain.
The researchers note that after the yoga “the participants were able to better use their mental resources, process information faster, more accurately, and also generalize, retain and update parts of the information.
And this is not surprising, because we are engaged in yoga, in order to calm the mind and remove distracting thoughts.
Here are 7 of the best poses and techniques for improving attention, concentration, and calming the mind:
Tadasana, hands in namaste
This variant of Tadasana is a great way to get in touch with your body and breathing before moving on to other asanas.
To make a pose, stand upright, feet together or on the width of the shoulders. Bring your hands to the center in the position of Namaste (Anjali mudra). Make sure that your weight is evenly distributed on your legs, the pelvis is in neutral position, and your shoulders are relaxed. Breathe deeply through your nose.
Pose of the eagle (Garudasana)
Balance postures help with concentration, but the Eagle Pose is especially useful for enhancing mindfulness. In fact, the pose got its name from the Hindu god of Garuda, known for his power and power.
Feet together, hands on hips. Bend your knees slightly, lift your right leg, and move it over your left thigh. Try to wrap your right foot behind your left shin. Then tear your hands from your hips and lead them straight in front of you. Cross your arms in front, the left over the right, and bend your elbows. Wrap your arms around each other and try to bring your palms together. Keep your back straight and be closely focused, like an eagle, on deep breathing through your nose.
Pose of Warrior 2 (Virabhadrasana)
In order to be a “warrior” you need intense concentration, attention and courage, and Pose Warrior 2 allows you to embody all these qualities. The posture requires a full immersion, and the view must be fixed in one place.
To make a pose, spread your legs about a meter apart. Pull your arms forward so that they are parallel to the floor, arms strong and palms down. Turn the right foot so that it points to the top of the mat, and the left foot, inside slightly at an angle. Bend the right knee and slide it forward, pulling the left leg. Turn your head to the right, and turn your gaze to the right middle finger. Keep the trunk pushing it aside (not forward). Breathe.
The pose of a raven (Bakasana)
This pose is also great for gaining attention and concentration.
To make this position, place your legs on the width of your hips in a squat position. Put your hands on the floor in front of your feet, shoulder width apart, straighten your fingers. Fix your view on the point on the floor in front of you. Then pull your knees to your armpits or triceps and slowly begin to carry the weight forward, lifting one foot from the ground, and then the other. Breathe deeply without being distracted.
Pose leaf (Pashchimotonasana)
The slopes forward are known for their help in calming the mind and relieving stress, and this can be very useful to you when you are trying to focus on something.
To make this pose, sit with your legs extended straight in front of you, toes up. On inhaling, open the chest and lengthen the spine. On exhalation bend forward from the hips and if possible, wrap your feet outside. You can also put your hands on the lower leg, or use a strap. Do not forget to breathe deeply, allowing exhalations, deepen the pose.
Nadi Shodhana Pranayama (Breathing in turn from the right and left nostrils)
Five minutes Nadi Shodhana Pranayama always helps to achieve a more calm, clear and focused state of mind. In yoga therapy, this respiratory practice is sometimes called “cure all”, since it helps increase your energy when you feel lethargic, and also relax and eliminate anxiety.
To practice, Nadi Shodhana, start by looking for a calm, comfortable, sitting position. Clamp the right nostril with your right hand and take a deep breath through the left nostril. At the end of breathing exercises, close the left nostril with a ring finger, exhale through the right nostril. Continue, breathing through the right nostril, closing it with the thumb of the right hand, and exhaling through the left nostril. Practice at least 3 minutes. When you are done, it takes some time for the breath to return to normal, in the aftermath you will notice a change in your breathing and mind.
Note: As you develop in practice, you can try to increase the length of inhalations and exhalations, and then double the length of the exhalation.
Meditation is very important for the brain and improving its abilities. Attentive meditation, which involves focusing on one point, such as breathing, reduces feelings of anxiety and relieves stress.
To practice it, just sit or lie down in a comfortable position (for example, not the full pose of the lotus or Shavasan) and breathe naturally, do not try to control your breathing. Just relax. Notice the flow of your breath as it enters and exits through the nostrils. Pay attention to its temperature, speed, strength, as your nostrils expand or contract when you breathe, and any other sensations that arise. When your mind starts wandering, just bring it back to your breathing. Practice at least 5 minutes.
Therefore, when you feel exhausted and absent-minded, after a busy day, or during it, pamper yourself, take a break, and practice yoga. Perhaps you will feel better after one posture, maybe after the complex, but in any case, the head will clear and reboot.