Focusing on the task is very important for success in any task. But in many cases it becomes a big problem for many people. You can take help of Yogasana in this case for concentration.
Also, several simple asanas like Vrikshasana are very effective in increasing our concentration. How to do Ustrasana to strengthen the spine?
If you find it difficult to concentrate on a task or your mind wanders frequently, you can add some yoga to your workout routine.
4 Best standing yoga poses that help improve focus and concentration
- Tadasana (Tadasana/Mountain Pose)
Tadasana, also known as Mountain Pose, is a basic yoga pose that forms the basis of many other yoga poses. Although this exercise seems simple, it helps in increasing the physical structure, concentration.
How to do Tadasana (Mountain Pose):
- Starting position:
- Stand straight with your feet together, heels slightly apart and toes pointed forward. Make sure that your body weight is balanced on both legs.
2.Position of feet and toes:
• Keep your feet on the ground and spread your toes wide. Press the corner of each foot into the ground – the base of the big toe, the base of the little toe, and both sides of the heel.
3.Footwork:
• Tighten your leg muscles without locking your knees. Imagine lifting your knees up by engaging the quadriceps.
4.Position of pelvis and spine:
Lengthen your tailbone (the end of the sacrum below the spine, commonly called the tail bone or coccyx) to the floor to keep your pelvis neutral. Avoid tilting your pelvis forward or backward.
Keep your spine straight by imagining a straight line from the base of your spine to your head.
5.Shoulders and Arms: •
Roll your shoulders back and down, widening your chest and collarbones. • Let your arms relax by your sides and place your palms facing forward.
6.Neck and Head:
• Keep your neck long and in line with your spine. Avoid tilting your head forward or backward.
• Gently keep your chin in place while maintaining a neutral position for your neck.
7.Breath and Vision:
• Breathe deeply and evenly, allowing your breathing to become natural.
• Soften your gaze and imagine a point to focus in front of you. This is called making ‘Drishti’. This will increase your concentration during asana.
8.Mindfulness:
• Bring awareness within you in the moment of asana, feel grounding and stability in harmony between your body and breath.
Change as needed:
• If it is difficult to keep your feet together, you can keep your feet hip-width apart to do the pose.
• Engaging the core muscles is ideal for those with back or waist problems. In that case, there is no need to bend the lower back and do this asana.
- Vrikshasana/Tree Pose
This asana looks a lot like a tree so it is called ‘Vrikshasana’ in Sanskrit. It is notable among the yogasanas that are performed while standing upright. This asana will work on your balance, stability and concentration.
How to do tree pose:
1.Starting position:
• First, as in Tadasana, put your legs together and spread your hands on both sides.
2.Equal mass on both legs:
• Put all your body weight on your feet and keep your feet firmly on the ground.
• Or spread the feet to support the weight of the body.
3.Lift the right leg slowly
- Bend the right knee and keep it straight on the right foot or thigh.
- Make sure that the right foot is placed correctly or on the thigh and definitely that the right foot is facing down.
- First if you can’t place right foot or thigh then you can place right foot or heel. But do not place the right foot on the knee joint. It can cause accidents.
4.Balance and stability
• Visualize a point (‘vision’) in front of you as in Tadasana.
.Anywhere you can visualize your ‘vision’. It could be the floor or any other place in the house. But it is very important to visualize this point correctly. This will help you maintain your balance.
5.Hand position:
- Stand with both hands above the head as if praying (Anjali Mudra).
- In addition to this you can place your hands over your head along your shoulders.
6.Physical Location:
• Keep the spine perfectly straight and keep the body upright through the core muscles.
• Try to pull your shoulders back and down by expanding your chest. • Keep your hips straight forward. Be careful not to tilt.
7.Breathing
- Take deep breaths naturally.
- If the breathing is correct, you will find that your focus increases and the balance of the body is also correct.
8.Stay in the exercise seat as long as possible
- Try to stay in this position as long as possible.
- If you find that you are unable to keep the balance, put your feet on the ground and start again from the beginning.
9.Change direction
• Place the right foot back on the ground and relax the body.
• You can do Tadasana by keeping both feet on the ground. After that, you can do the whole asana again by leaning on the right leg.
Change as needed:
• If you have trouble lifting your leg up to the thigh, you can use the other leg that you are standing on to support the heel of that leg.
• You can also try this asana first with a wall or a chair.
Natarajasana (Natarajasana/Dancer Pose)
The origin of this asana from the dancing mudra of Lord Shiva is called Natarajasana. This asana balances the body, concentrates and settles the mind as well as stretches the chest and thighs.
How to do this Natrajasana (Dancer Pose):
1.Starting position:
- Standing in daasana, the feet should be forced and the hands should be placed on both sides.
2.Equal distribution of weight:
- Put your body weight on your side leg and hold it firmly on the floor.
- Stress your or leg muscles.
3.Raise the right leg:
- Bend your right knee slightly and lift it up so that you grab the heel of the right foot with your right hand.
4.Maintain body balance:
- Keep your right knee parallel to your right hip.
- Make sure the knees don’t go out of the hands.
- While raising the right knee or bending the knee slightly.
5.Extend the left arm:
- Extend the left arm forward and keep it parallel to the ground. Then balance your body with your muscles.
6.Counter Balance and Withdrawal:
- Lean slightly forward while lifting the right leg back. • This time your chest and right thigh will come parallel to the floor.
7.Perspective:
- Find an imaginary point in front of you. • Keep an eye on that point. It will improve both your balance and concentration.
8.Chest Expansion:
- As you lift your right leg up, aim for it to be level with your shoulder.
- It will expand your chest.
9.Hold the seat:
- Hold the asana for as long as you can.
- Feel the stretch in your thighs and thighs.
10.Return to first position:
.Gently release your right leg and rest on the foot for a moment. • Stay in the asana for a while to regain balance and repeat the same asana on the other side.
Change as needed:
• If you find it difficult to hold your feet with your hands, you can use a yoga strap or belt.
• Exercising close to a wall or using a chair can help maintain body balance and stability.
- Utthita Trikonasana/Extended Triangle Pose
This yoga is done by stretching the body to look like a triangle. This exercise helps to increase body balance, flexibility and strength. It is also beneficial for hips, hamstrings and shoulders.
How to do Utthita Trikonasana: (Extended Triangle Pose)
1.Starting position:
- Stand straight and make a distance of 3 to 4 feet between your two feet.
- Then turn to your right leg and rotate your foot slightly inward.
2.Body Position:
- Check that the heel of the back foot is parallel with the front foot.
- Emphasize the leg muscles but keep the knees straight.
3.Hand position:
- While inhaling, place the arms by the sides, parallel to the ground along the shoulders.
4.Go ahead:
- Move the right hand forward without pressing on the chest. • Note that your right hand should be directly above or slightly in front of your right foot.
5.Change hand position:
• While bringing the right arm forward, place the right hand on the floor in front of your ankle or right foot.
• Avoid leaning on knees in this case.
6.Or extend the hand:
• Inhale and raise your arms towards the ceiling. Or visualize an imaginary line from the feet or hands.
7.Perspective:
- Turn your neck and look at the left thumb. If there is a problem, look ahead.
- Similarly ‘Drishti’ will help to improve your balance and concentration.
8.Expand the chest:
- Extend the chest and torso by imagining a line from the head to the left arm.
9.Take a while:
- Hold the asana for as long as you can and feel this stretch of the body.
10.Return to the first position:
Come out of the seat with light pressure on the legs to inhale.
Stand your body straight by extending both arms.
Now repeat the same thing on the opposite side of where you were standing.
Change as needed:
- If your hand does not reach the floor, you can take the help of a block and keep the hand on it.
- You can also place your hands on your ankles instead of the floor.
