## Introduction
In today’s fast-paced world, maintaining focus and concentration can be a real challenge. With endless distractions and multitasking becoming the norm, our ability to concentrate is often compromised. However, there are certain yoga poses that can actually help improve concentration and bring us back to the present moment. By incorporating these poses into our practice, we can enhance our ability to focus and concentrate both on and off the mat.
How Yoga Can Help Improve Concentration
The practice of yoga is centered around linking breath with motion and becoming fully present in mind and body. By focusing our attention on the breath, the alignment, and the movement, we can cultivate a state of concentration. Balancing postures, in particular, are a great way to improve concentration as they require us to be fully present and focused on maintaining our balance.
“By focusing your gaze on one spot, you can internally find equilibrium.”
Balancing poses force us to concentrate on the present moment and the task at hand. With so many factors that could physically and metaphorically make us fall during balances, we are forced to become present, concentrate, and focus on these points to maintain our balance. The power of drishti, or focused gaze, plays a crucial role in balancing poses. By finding a still, non-moving point to focus our gaze on, we can internally find equilibrium and improve our concentration.
Yoga Poses to Improve Concentration
1. Tree Pose (Vrksasana)
Tree Pose is a quintessential yoga balance posture that requires attention and concentration to stabilize. To practice Tree Pose:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Lift your right foot off the floor and externally rotate your hip so that your knee and toes are pointing outward.
- Draw your foot to press into your inner left thigh and reach your hands skyward.
- Modify or intensify as needed and hold for five deep breaths before switching to the opposite leg.
2. Eagle Pose (Garudasana)
Eagle Pose is another balance posture that requires concentration and focus. To practice Eagle Pose:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Bend your right knee and lift your left leg up and over, crossing at the knees and crossing again at the calf and ankle.
- Sink your hips toward the ground and open your arms out wide like wings, crossing your right elbow beneath your left.
- Modify or intensify as needed and hold for five deep breaths before switching to the opposite side.
3. Warrior III (Virabhadrasana III)
Warrior III is a flying warrior pose that requires focus and concentration. To practice Warrior III:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Lift your right knee hip level and begin to kick your right foot out behind you as you hinge your torso forward.
- Find your final expression by extending your arms out in front of you.
- Modify or intensify as needed and hold for five deep breaths before switching sides.
4. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose works the hips in the opposite direction of Warrior III and requires concentration of the mind. To practice Half Moon Pose:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Hinge from your hips to come into Standing Forward Fold and plant your left fingertips at the top left corner of your mat.
- Lift your right foot up off the floor and bring your right leg to hip level, externally rotating your hip so your right hip stacks on top of your left.
- Lift your right arm skyward, making one long line between both arms, and shift your gaze skyward.
- Modify or intensify as needed and hold for five deep breaths before switching sides.
5. Dancer’s Pose (Natarajasana)
Dancer’s Pose is a balancing backbend that requires focus and attention to detail. To practice Dancer’s Pose:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Bring your right arm out to the side like you’re holding a tray and bend into your right knee to grab onto your right foot.
- Square your hips toward the top of your mat and reach your left arm skyward.
- Begin to kick your right foot into your hand as you hinge your torso forward.
- Modify or intensify as needed and hold for five deep breaths before switching sides.
6. Extended Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana)
Extended Hand-to-Big Toe Pose challenges your balance and requires a big dose of concentration. To practice Extended Hand-to-Big Toe Pose:
- Start in Mountain Pose with your feet either touching or hip-distance apart.
- Find your drishti by focusing your gaze on one still point on the floor.
- Lift your right leg to hip level and grab your right big toe with your peace sign fingers.
- Begin to straighten your right leg forward away from your body, maintaining a tall spine and engaged core.
- Modify or intensify as needed and hold for five deep breaths before switching sides.
7. Side Plank (Vasisthasana)
Side Plank challenges your balance and alignment, requiring focus and concentration. To practice Side Plank:
- Start in Plank Pose with your feet touching and shift your weight into your right hand.
- Find your drishti by focusing your gaze on one still point on the floor.
- Roll to the pinky side of your right foot and stack your left foot on top of it.
- Press the floor away from you and lift your hips as you reach your left arm skyward.
- Modify or intensify as needed and hold for five deep breaths before repeating on the other side.
8. Crow Pose (Bakasana)
Crow Pose is a challenging arm balance that requires intense concentration and focus. To practice Crow Pose:
- Start in a Forward Fold with your feet touching and bend your knees until your palms can comfortably touch the floor.
- Bring your palms shoulder-width apart and spread your fingers wide.
- Bend into your arms and rise to the balls of your feet as you create a shelf with your knees on your upper arms.
- Squeeze your legs into the midline and find your drishti by focusing your gaze on one still point on the floor.
- Modify or intensify as needed and hold for five deep breaths.
9. Headstand (Salamba Sirsasana)
Headstand is an inversion that requires intense concentration and complete presence in the moment. To practice Headstand:
- From Tabletop position, bring your forearms to the floor and interlace your fingers.
- Place the crown of your head between your arms and lift your knees off the floor, walking your feet as close to your head as possible.
- Engage your core and draw your knees in closely toward your chest.
- Hugging both legs together, slowly extend them up toward the sky, pressing the floor away with your forearms.
- Modify or intensify as needed and hold for five deep breaths before resting in Child’s Pose.
10. Forearm Stand (Pincha Mayurasana)
Forearm Stand is a challenging inversion that requires intense concentration and focus. To practice Forearm Stand:
- Start in Dolphin Pose with your forearms shoulder-width apart and pressing down into the floor.
- Lift your right leg skyward and step your left foot about halfway up toward your hands, rising onto the ball of that foot.
- Find your drishti by focusing your gaze on one still point on the floor.
- Engage your core and lift your left leg off the floor, drawing your legs to meet directly aligned over your shoulders.
- Modify or intensify as needed and hold for five deep breaths before switching to kick up with the opposite leg.
Meditation for Concentration
In addition to these yoga poses, meditation can also play a significant role in improving concentration. Sitting quietly in Lotus Pose or cross-legged and focusing on the breath can help increase mental clarity and focus. Incorporating a regular meditation practice into your routine can enhance your ability to concentrate both on and off the mat.