Basic yoga exercises to improve concentration


Surely you will know it... Infinite with tasks you still have to complete and no one else instead of you... You will end one task and another 3 will be added? Today's fast-paced times, never-ending stimulus from all sides and demands to manage several tasks at once, the so-called multitasking that mothers and children in particular could talk about.

Constantly jumping our attention from one topic to another to get the most out of it is really exhausting for our brains, as it always needs some time to adapt. If he gets it for too little time, we may suddenly be more distracted, unconcentrated and unable to finish one thing properly.

Therefore, the relentless attack of our minds by new stimulus from the environment makes full concentration suddenly very difficult to achieve. However, there is definitely no need to despair, as the ability to concentrate can also be trained, and yoga can help you very well.

Focusing our attention on the present moment through our breathing, focusing on the movement and position we are currently in (which is not the easiest for us) helps our ability to concentrate.

Mindfulness and observation (so-called mindfulness) is the key to the present moment, and the present moment is the essential essence of concentration.


Would you like to have a better concentration ability at which you achieve better results and suddenly the completion of any task is easier? Who wouldn't want... It probably won't be a snap, but practicing yoga can be a very effective helper on this journey...

Recently, the word yoga (mainly in the sense of physical exercise, the so-called asanas) has been associated with all sorts of benefits as if it were a panacea, and this would probably be too simplistic simplification. However, one thing is certain about yoga practice. The practice of yoga itself is about concentrating on what is here and now. Yoga is about connecting the breath with movement and being fully present in your mind and body in the present moment.

Within a myriad of yoga positions, balance positions are very ideal for improving concentration. Balancing often on one leg or hand literally gives us no choice but to focus on the current moment and task, so that we do not fall out of position and maintain balance.


By focusing on one place during yoga practice, you can rediscover your "lost" balance. Drishti is one of the most important factors in balance.

Where your eyes lead, your attention is directed. This can be a literal place where you look, but also a metaphorical place that holds your attention (for example, determining the intent of your yoga practice at the beginning of the class). If your gaze begins to wander, it is very likely that your thoughts will also wander.

When practicing balance positions, it is very important to find the drishti and keep it in position throughout the posture. Therefore, find one fixed point where you focus your gaze without changing it. You will focus on one thing, which helps you find balance in your position so that you do not fluctuate too much in it, and it also strengthens your ability to concentrate.

1) Vrksasana - the position of the tree

yoga tree position

  • Start from the position of the mountain (Tadasana). Your feet are either touching or your widths.
  • Find your drishti by focusing your gaze on one point in front of you, down on the floor or something motionless in space.
  • When you inhale, lift your right foot off the ground. Put your hands either sideways or join your palms in front of the heart or raise them above your head, there are no limits to variations.
  • When exhaling, try opening the right side more by pointing your knee and toes outwards.
  • Push the right foot into the inner thigh, but don't forget to avoid the knee.
  • Hold in position for at least five deep breaths and then try the same with your left foot.


yoga exercise tree


2) Garudasana - the position of the eagle

yoga asana eagle

  • Start from the position of the mountain (Tadasana). Your feet are either touching or your widths.
  • Hands sideways.
  • Lift the right leg and guide it in front of the left leg, if possible wrap it with the instep to the left calf.
  • From their gentle initial rotation to the side (which was created by folding your foot over your leg), try to correct the hips in the middle and try to go a little deeper into position as if you wanted to sit in a chair.
  • Open your hands wide and place your right hand under your left hand, keep your arms crossed and join your palms, pulling your shoulders away from your ears.
  • Five deep breaths and the same on the opposite side.


yoga exercise eagle


3) Warrior III (Virabhadrasana III)

asana warrior i

  • Start from the position of the mountain (Tadasana). Your feet are either touching or your widths.
  • Find your drishti by focusing your gaze on one point down the floor.
  • Either put your hands aside or join your palms in the middle of your chest in front of your heart.
  • Lift your right leg, strengthen yourself, engage your center, and start kicking your right leg back, with your torso going down, and try to finally have your entire body with your leg raised parallel to the mat.
  • You can stay with your arms outstretched to the sides or bend your palms together by stretching your front, tangling your fingers and wiping your index fingers.
  • Five deep breaths and the same on the opposite side.

4) Side plank (Vasisthasana)

side plank exercise

  • Start in the plank position with your feet touching and consciously move the body weight to your right hand.
  • Find your initial drishti by focusing your gaze on one point on the mat.
  • Use your left hand to push yourself away from the mat, turn your body to the right side so that you balance on your little edge of the right foot, which touches the pad, and the left foot is placed on top of the right foot.
  • Lift your hips and move your left hand up. Lift your hips so that the body (head, torso, hips) is in one plane.
  • If you feel that you have basic stability in a managed position, direct your drishti's gaze upwards on your left hand.
  • Five deep breaths and the same on the opposite side.


5) Utthita Hasta Padangusthasana

yoga exercises concentration

  • Start from the position of the mountain (Tadasana). Your feet are either touching or your widths.
  • Put your hands aside.
  • Raise your right foot to hip level and grab the right toe with your thumb, forefinger, and middle finger of your right hand.
  • Start straightening your right leg forward from your body, keeping your back straight and your body centered, your right knee slightly bent rather than your back bent.
  • If you feel that you have basic stability in a mastered position, direct your gaze drishti in front of you to one point in space.
  • Five deep breaths and the same on the opposite side.

I hope that with these asanas you have created at least a little more concentration and balance in your mind and body.

Namaste friends!


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Practicing yoga provides great benefits, but you need to realize that only you know your own body and its limits. Talk to your doctor before starting exercise, especially pregnant and breastfeeding women. Also, consult him with any questions or concerns about your medical condition. The recommendations, exercises, thoughts and other opinions expressed on this site reflect our own experience and are not intended to replace professional medical assistance.

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Source: Leah Sugerman :