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Yoga Exercises to Improve Concentration

Though yoga is popularly known for its significant role in treating medical conditions and helping people to keep good physical health, it also has the power to improve a person's mental focus and concentration. Following are some of the exercises that will definitely develop and improve your concentration level if you do them correctly.

Sarvangasana (Shoulder Stand Pose) It is the head of all the yogasanas. It covers almost all the benefits that are achieved from other asanas. In sarvangasana, you lie down straight and lift your lower body upwards and balance the whole body on your shoulders. As a beginner, remain in this pose for 30 seconds and slowly add 5-10 seconds to your stay until you reach 5 minutes. While coming down, remember to exhale when bending your knees, roll your torso carefully onto the floor. This asana increases the blood flow in the brain because of which blood cells in the brain area become more active. This helps the mind to concentrate more and work more efficiently. Even the eyes and the mind focus on balancing of the body, which improves the level of concentration.

Pranayama (Breathing Exercises) Pranayama is a 'sanskrit' word for yoga breathing exercises for concentration. It is the method of breath (prana) control. A regular deep breath can relax and calm your body, whereas an irregular breath can make you restless and uneasy. While doing pranayama, the mind focuses on the breath during inhalation and exhalation. This increases awareness about self improving the level of concentration. It can be done while doing other asanas or even in a normal sitting position. There are various types of breathing exercises but, we will look at the two that help in improving and also developing your power of concentration. Sama Vritti Pranayama: It means equal breathing through both the nostrils. You take a deep breath and lock it for sometime and then release. While doing it, you train your mind to concentrate on controlling the breath which increases the mind's capacity to contemplate on a single thought at a time. It helps in relaxing the body and focusing on the mind. Nadi Shodhana: It is nothing but alternate nostril breathing. You have to sit cross-legged with your back straight. Bring your right hand in front of your face and fold the pointer, middle and little finger. Take a deep breath and close your right nostril with the thumb to lock the breath. Now, release the breath from your left nostril. Again take a deep breath through your left nostril and close it with the ring finger and release the breath through the right nostril. Repeat this exercise a couple of times. It calms the body and increases concentration level of the mind.

Trataka (Meditation) Trataka is also one of the best yoga exercises that involve meditation techniques to develop concentration level. What you have to do is light a candle and sit in front of it. Close your eyes and meditate while chanting a mantra or just say Om (Ooo uuuu mmmm...) repeatedly. The positive vibrations created in the atmosphere are very helpful to balance your physical as well as mental state. When you are done with the meditation, open your eyes and focus on the candle flame. While looking at the flame, try to make your mind concentrate on a single thought which can actually be difficult initially.

Surya Namaskar (Sun Salutation) It is the most common yoga technique beneficial for any physical or mental problem. Even doctors recommend it as an additional treatment option for various physical and mental conditions. If you do a specific number of surya namaskars everyday, it can increase your resistance power. When you do the surya namaskar, your body gets relaxed and your mind becomes free from all the tensions and frustrations which helps you to increase the concentration level. How is it performed? Surya namaskar is the combination of twelve yoga poses done in a sequence. Every pose has its own mantra and all the twelve poses and the mantras are the celebrations of the divinity of the sun.

Vrikshasana (Tree Stand Pose) To improve concentration and memory, this asana is extremely effective. At the beginning, fold your left knee such that it touches your right thigh and balance yourself. Exhale once and while inhaling, take your arms in the upward direction and join them. Now, you can exhale the first inhalation. Fix your point of focus in front and try to concentrate on it. If you are comfortable in the position, take the next inhalation and hold the breath for about 20 to 30 seconds. Make sure that you do not lose your focus from the point. While exhaling, bring your hands and the left leg down and release the asana. Repeat this asana three to four times, changing the side.

Dhanurasana (The Bow) In this asana, you put your body in the pose of a bow. At the beginning, lay yourself on the floor. Make a pillow of your hands and rest one of your cheeks on the hands. Keep the toes on each other. Now, remove the hands from underneath your head and rest your chin on the floor. Fold your legs and try to hold your ankles with your hands. While inhaling, raise your body as much as you can. The chest portion and the knees should be prominently lifted so the weight falls on the abdomen. Try to be in the position for at least 20 to 30 seconds. Make sure not to control the breath in the bow position. Now, exhaling slowly, release the hands and bring the legs back to the floor and relax. It helps in improving concentration.

Ushtrasana (Camel Pose) Ushtra means camel. This exercise is also one of the balancing exercises. Balancing helps more in improving concentration. But how is this asana performed? You begin by sitting on your knees with the calves of the legs flat on the floor. Hold your right ankle with your right hand and the left ankle with the left hand and stretch as much as you can. Control the breath while stretching. Now releasing the breath slowly, come back to the initial position. The duration of the asana will depend on your breath controlling capacity or it can also be done for 30 to 40 seconds if you are not holding your breath.

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