With all the daily distractions we are constantly faced with, it can be hard to stay focused and productive. Thankfully, yoga can help! According to yoga philosophy, dharana, which is a Sanskrit word that translates to ‘concentration’, is the sixth limb of yoga, which can be described as a state of focused attention used during asana, pranayama and meditation.
Working on dharana can increase your brain power, bring you into the present moment and reduce mental distractions. In theory, these yoga practices can possibly prevent or reduce the effects of dementia, ADHD, Alzheimer’s disease and other memory/mental issues.
Below are 7 yoga poses and a simple, yet effective yoga class you can practice to help stay present and better focused all around.
1. Tadasana (Mountain Pose)
This introductory balance pose is considered the ‘mother of all asanas’ as it’s the base from which all other yoga poses emerge. Mountain pose enables you to bring your full awareness to your breath as you begin to strengthen your nervous system and center your focus. It will improve your posture, steady your breathing and strengthen your ankles, knees and thighs.
How To Do It: Stand on your mat with your big toes touching and heels slightly apart. Next, lift your toes with control and slowly place them back on the mat. Firm your thighs, lift your kneecaps, tuck your tailbone slightly and keep your hips directly in line with your ankles. Keep the core slightly engaged by drawing the lower belly into the spine. Focus on pressing the crown of your head toward the ceiling while you inhale and then drop your shoulders and reach your fingers toward your mat as you exhale.
2. Phalakasana (Plank)
This common transitional pose increases strength in your core, arms and shoulder muscles. It tones your entire body and generates heat. It is the perfect pose for beginners and helps you develop focus and endurance.
How To Do It: Begin on all fours with your shoulders in line with your wrists and fingers active and spread. Engage your belly upwards as you extend one leg back at a time with your toes tucked and your thighs nice and flexed. Your spine is long and there should be a straight line from the head to your heels. Keep your arms engaged as you push up from the mat. Roll your shoulder blades down your back and lengthen your tailbone towards your heels.
3. uTKATASANA (Chair Pose)
This standing pose, which is included in Sun Salutation B, helps to strengthen the thighs, open shoulders in flexion, tone the arms and mobilize the upper back.
How To Do It: Stand in Mountain Pose. As you inhale, extend the arms up overhead and reach your fingers toward the ceiling. As you exhale, bend the knees and sink the hips down and back toward the floor. Press the shins back to move a bit more weight into the heels. Allow the shoulder blades to spin out and up away towards the outer armpits (upward rotation). Spin the inner thighs back and down. Draw the upper arms back in line with the ears while softening the front ribs.
4. Garudasana (Eagle Pose)
This standing balance pose strengthens the ankles/thighs, tones the inner thighs, stretches the outer hips, opens the upper back and improves focus and balance. It also improves your core strength.
How To Do It: Stand in Mountain Pose with your knees slightly bent. Shift your weight into your left foot and cross your right thigh over your left. See if you can hook your right foot behind your left calf. Engage the inner thighs by squeezing them into the midline. Feel how this brings more stability to the pose. Next, cross your right elbow over your left (like you're giving yourself a hug) and bring the palms of your hands (or the backs of your hands) together. Lift the elbows up and away from the face to bring more space across the upper back. Life the the sternum and spread the collarbones. Sit deeper, descending the tailbone.
5. virabhadrasana II (Warrior II)
This classic standing warrior pose strengthens the shoulders, arms and legs and stretches the legs, chest and shoulders. Practicing Warrior II improves your stamina, endurance, balance and concentration.
How To Do It: Begin in Mountain Pose, step your left foot back so that it’s parallel to the back of the mat. Feel the inside of your thighs open towards the outside edge of your feet. Extend your arms out through the fingertips as you draw the shoulder blades together. Arms parallel to the floor. Let the top of the shoulders drop away from the ears. Gaze over your right middle finger. Ground down the outside edge of the back foot and draw up through the inside of the arch. Shoulders over hips, elbows roughly over knees. Head above tailbone.
6. USTRASANA (CAMEL POSE)
This backbend improves focus and body posture and can help boost your energy and fight fatigue. Camel pose opens the entire frontside body and strengthens the back.
How To Do It: Sit in a kneeling position with your knees hip width distance apart. Bring your hands on your hips or to your low back. Gently squeeze the shoulder blades together and draw the elbows in toward your midline. Focus on lifting the sternum up toward the ceiling while you inhale and then press your hips forward to slowly bend backwards. As you exhale, slide your palms to your heels as you straighten your arms to come into the full variation.
7. PADMASANA (LOTUS POSE)
This cross-legged yoga pose is traditionally known to calm the mind and prepare you for deep meditation. Lotus pose stretches the knees, ankles and hips and strengthens the spine and upper back. Practice this pose at the beginning or end of your practice to help channel your thoughts in a single direction, thus improving concentration.
How To Do It: Sit on the floor with your legs extended. Bend your right knee and hug it to your chest. Next, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease. Then, bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. Draw your knees as close together as possible. Press your groins toward the floor and sit up straight. Rest your hands on your knees with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index finger and thumb, keeping the rest of the fingers extended. Soften your face and bring your gaze to your ‘third eye,’ the space between your eyebrows.
Practice online with me! Use this 30-minute class to improve your focus and concentration.