The practice of yoga gives peace to the mind and the distracting thoughts go away to a great extent. Maharishi Patanjali, who wrote the great treatise like the ‘Yoga Sutras’, said, “Yoga Chitta Vritti Nirodha”. This means, Yoga can reduce the fluctuations in your mind and mind. It removes the constantly wandering and stuck thoughts in the mind and also helps you to achieve better concentration.
All the ancient yogis of India believed that divine powers are hidden in yoga. It was through the practice of yoga that the yogis were able to enable themselves to remain absorbed in samadhi for a long time. Science later found and validated these claims in its investigation.
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Yoga for Concentration:
1. Paschimottanasana / Seated Forward Bend
Paschimottanasana or Seated Forward Bend is an easy yoga posture performed by bending forward. The focus of this asana is more towards the back. Practice the asana on an empty stomach and only after going to the toilet. If you are doing these asanas in the evening, then do it only after at least 4 to 6 hours after having a meal. Digested food releases energy, which can be used to practice these yoga asanas.
Paschimottanasana is basically the pose of hatha yoga. It can be practiced for 30-60 seconds at a time. It is possible that initially the hands may not reach the feet. In case the hands do not reach the feet, you can use a towel. But make sure to keep the spine as flat as possible while attempting to bend forward.
Method of doing Paschimottanasana:
- Sit on the yoga mat with both legs spread straight, there is no distance between the two legs and keep the legs as straight as possible.
- Keep the neck, head and spine straight, place both the palms on both the knees.
- Slowly tilt the head and trunk forward.
- Touch the toes with the fingers of the hands without bending the knees, inhale deeply and exhale slowly.
- Try to touch the head and forehead with both the knees, bend the arms and try to touch the ground with the elbows.
- Exhale completely and remain in this posture for some time, then after a few seconds come back to the previous position, breathe normally and repeat this posture 3 to 4 times.
How does it work?
Paschimottanasana is an asana to relieve stress. It calms and concentrates the mind by removing anger and tension. Paschimottanasana can control the production of cortisol by increasing blood circulation to the brain. It removes the problem of constipation and stimulates the function of the intestines and gallbladder, cures stomach ache, headache and piles. It strengthens your hip bones and stretches your shoulders, it activates your spine and body. This mudra increases your appetite and reduces obesity.
2. Ustrasana Yoga / Camel Pose
Ustrasana or Camel Pose is a yoga posture performed by leaning backwards. A yogi sitting in this posture looks like a camel when viewed from a distance. Ustrasana should be practiced in the morning on an empty stomach and only after going to the toilet. If this is not possible, then it is okay to do the asana in the evening as well, but make sure that you have your meal four to six hours before the practice. Ustrasana is a yoga posture with a basic level of difficulty. It should be practiced for at least 30-60 seconds.
Method of doing Ustrasana Yoga:
- Lie down on your knees on a yoga mat, placing your hands on your hips.
- Knees and shoulders should be in the same line.
- The soles of the feet will remain towards the ceiling.
- While inhaling, apply pressure to move the lower spine forward.
- During this, full pressure should be felt on the navel.
- Fold the waist backward.
- Gently strengthen the grip of the palms on the feet.
- Leave the neck loose. Do not put any tension on the neck at all.
- Maintain the posture for 30 to 60 seconds, while exhaling, slowly release the posture and return to the old position.
How does it work?
Ustrasana strengthens and stretches your back and shoulders. It improves your posture. It’s gives relief from back pain. It balances life by improving the functions of respiration, digestion and excretion. It restores concentration and balance while also healing your chakras. It’s stimulates the endocrine glands. This mudra takes care of your overall health, it activates your nerves, and reduces body fat.
3. Garudasana Yoga / Eagle Pose
Garudasana or Eagle Pose, is dedicated to the vehicle of Lord Vishnu and named after Garuda, the king of birds. Garuda has a special place in the mythology of India, in the Ramayana, Garuda is also said to cut the bonds of Lord Rama and Lakshmana. Garudasana should be practiced in the morning on an empty stomach. Garudasana is an easy or basic level of difficulty yoga posture of Vinyasa yoga. asana can be practiced for 10-30 seconds.
Method of doing Garudasana Yoga:
- Stand straight on the yoga mat, slowly bending the right knee down.
- Try to wrap the left foot around the right leg and the heels of the feet will come on top of each other, your left foot should touch the lower part of the right shin.
- Raise both hands to shoulder height.
- Wrap the right hand around the left.
- During this, your elbows will remain bent at an angle of 90 degrees, keeping the balance, slowly bring the hips down.
- Keep the knees in the middle of the body, do not let them bend to the right or left of the body.
- Stay in this position for 15-30 seconds.
- Keep breathing deeply and slowly in and out.
- Close your eyes and try to focus on the third eye, say it again and again to throw negative thoughts away from your mind.
- Slowly come back to the normal position, now practice the same posture again with the other leg.
How does it work?
Garudasana strengthens your leg muscles and balances your body, makes your hips and legs more flexible and restores neuromuscular balance. To do Garudasana, the balance of the whole body has to be created. The concentration that is needed to create this balance, the same power comes in handy even after asanas.