7 Types Of Yoga For Building Focus And Attention
If you have difficulty in developing concentration and focus, you should try yogasana. There are 7 asanas that can help in improving your focus and attention. Also, they will strengthen your muscles and joints.
The advantage of yoga is that it can be practiced without any additional accessories. Also, you can practice these asanas at home. A little training is needed for these asanas. You will feel amazing benefits in your focus and attention by practicing these asanas.
- Tadasana (Mountain Pose)
Tadasana improves posture by relaxing muscles and strengthening them over time. It improves flexibility by strengthening the leg and abs muscles. It works on the abdomen to boost the digestive tract function and system in the long run. It develops balance and offers a beginner-friendly yoga pose. Since it is a super accessible asana with multiple benefits, anyone can practice it.
How To:
• Stand straight with your feet hip-width apart and flat on the floor
• Press your heels and toes on the floor
• Lift your knees upward and turn the thighs slightly inward
• Take a deep breath and roll your shoulders up and back
• Release your shoulders and come in Tadasana position
• Let your arms hang naturally with palms facing forward
• Hold this position for as long as you can
- Vrikshasana (Tree Pose)
Concentration improves with the time span of the asana. Also, it stretches legs, back, and arms. According to research, it is also helpful in controlling sciatica pain. In addition to these benefits, it also strengthens leg and back muscles.
How To:
• Stand erect with your feet hip-width apart and feet flat on the floor
• Slowly lift your right leg and place your right foot on the root of the left thigh
• Balance your body on the left leg before raising your hands above your head
• Spread your hands and raise them in a circular motion and join your palms over your head
• Look straight and relax your muscles while maintaining the pose
• Release your hands and right leg in the similar motion
- Garudasana (Eagle Pose)
A great strength-building exercise, Garudasana stretches the hip muscles, thighs, lower and upper back, and shoulders. As you stand in a difficult pose with your hands and legs locked together, you learn to maintain balance. This asana loosens legs and hip muscles to give relief from sciatica and rheumatism.
How To:
• Come in Tadasana pose to start
• Carefully lift your right foot and slowly wrap it around your left thigh
• Curl your right foot behind your left calf and lock it there
• Reach your arms in front of your chest and wrap your left hand over the right
• Cross your left elbow over the upper right upper arm
• Cross your forearms, slide your right hand towards yourself, and join the palms
• Raise your elbows to your shoulder height to come in Garudasana pose
• Release the pose in a similar movement after some time
- Natarajasana (Dancer Pose)
It is good for improving balance and focus. Also, the stretching exercise boosts energy, fight fatigue, and strengthens the core and back muscles. This asana is also said to be good for draining mental and physical stress. Standing on one leg will develop thigh muscles and improve concentration.
How To:
• Start with Tadasana pose
• Stretch your legs and push your feet on the floor to get a firm grip
• Now slowly raise your right leg and bring your right ankle behind to the height of your hips
• Reach your right hand to the right ankle and hold the right toes
• Firm your grip on the right toes by stretching the legs upwards towards your back
• Stretch your left leg to strengthen the pose and maintain the balance
• Extend your right hand ahead and bend your torso to come in the pose
• Maintain the pose for a couple of minutes and then release
- Bakasana (Crane Pose)
It improves focus. Also, it stretches the buttocks, back, and palm sides of the wrists. It will also strengthen your core, hip flexors, hamstrings, back, arms, and shoulders.
How To:
• Come down on your knees
• Place your palms on the floor shoulder-width apart and at a distance of about a foot from your knees
• Lift your hips by taking the body weight on your palms, and press your knees towards the upper arms
• Tilt your torso forward to fit your knees between your upper arms
• Tuck your knees closer to your armpits for crane pose
• Press your arms as high as possible while closing your feet and buttocks
• Maintain the pose for up to 5 minutes
- Ustrasana (Camel Pose)
It improves digestion and lowers backaches. The stretching exercise also improves flexibility and strength. It strengthens back and shoulders muscles. Also, it is helpful in overcoming menstrual discomfort.
How To:
• Come down on your knees with the knees shoulder-width apart
• Engage your lower belly and draw your tailbone towards your pelvis
• Arch your back to reach your palms towards your feet
• Hold your feet comfortable by arching your body
• Your pals should be flat over your feet and eyes fixed on the ceiling
• Avoid straining your shoulders or thigh muscles
• Maintain the pose for a couple of minutes and then release
- Paschimottanasana (Seated Forward Bend)
This yogasana is a great stress buster. It calms down the tensed nerves, reduces anger, and relaxes the irritated muscles. Also, it is good for relieving constipation by stimulating the intestine and gall bladder function. Also, it is a stretching exercise that can strengthen your hip bones and stretch your shoulders.
How To:
• Come down in Dandasana pose with your legs stretched ahead and your hands beside your hips
• Stretch your toes to feel extend your legs further
• Straighten your back and raise your hands up in a circular motion to start
• Bend your torso towards your thighs without folding your back
• Extend your hands with your torso and walk your hands to your feet
• Hold your feet firmly and maintain the pose for a couple of minutes
• Release the pose in a similar motion
Disclaimer: The information is for educational purposes only and the readers are advised to practice yoga on under the supervision of a trained yoga teacher.
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