Yoga techniques for concentration
With too many distractions around us, it is becoming increasingly difficult to concentrate. There are many yoga postures which help in increasing the power of concentration. Practice of pranayam or breathing exercises and meditation also helps in focusing the mind.
The yoga postures that help in concentration are:
The Surya Namaskar (The Sun Salutation Pose), which comprises of 12 poses –
- Stand erect with feet together and bring your palms in front of your chest in a prayer position.
- Breathe in and raise your arms over your head keeping your palms together. Bend the head and the upper trunk slightly backwards.
- Breathe out and bend down until your hands are touching your feet.
- As you inhale, stretch your right leg back and lift your chin.
- Stretch your left leg back, straighten your arms and lift your whole body into a straight slant, resting on your palms and toes.
- Lower your knees, chest and forehead on the ground without changing the position of your palms.
- Inhale and lift your upper body, straightening your arms and look up.
- Exhale and lift your hips up so as to form an arc, your feet and palms resting on the ground.
- Inhale and move your left leg back and your right foot between your palms. Lift your chin up.
- Exhale and bend forward till your hands are touching your feet.
- Breathe in and come back to position 3.
- Breathe out and come back to position 1.
All inverted postures including Viparitkarani (The Inverted Posture), Sarvangasana (the head-shoulder stand) and Sirshasana (The head stand) sharpen memory and increase the power of concentration. Other postures are Utthanasana (Standing Forward Bend), Paschimottanasana, Adha-mukha Swansana (Downward Facing Dog pose), Parvatasana (The Mountain Pose), Prasarita Padottanasana (Wide legs Stretching Pose), Vrikshana (The Tree Pose), Garudasana (The Eage Pose) and Savasana (The Corpse Pose) amongst many others.
Pranayam or rhythmic breathing technique also helps in focusing, as you breathe in and out. Counting of inhalatations and exhalations also compels you to concentrate.
Dhyan or meditation is another technique which helps in concentration. The mind is trained to concentrate on an outer or inner object at a stretch, eliminating all distractions. You can close your eyes and let your thoughts flow in a single direction. You can focus your gaze on a holy picture or any other symbol which inspires you.
