Yoga is an exercise for the body and mind developed over the course of thousands of years. In this article, we will talk about yoga poses for students to improve concentration and relieve stress.
The science is an evolution of method and correction of errors. Every successive generation gets a refined version of the customary technique. This is why yoga is a growing method that produces such exact results. Here we see how students can control their minds and improve their concentration by yoga for concentration and memory.
Yoga poses to improve concentration and memory
1. Consciousness seal – Chin Mudra to improve concentration
Chin mudra helps one to connect to the higher self. It calms the mind, brightens the mood, and makes the mind more receptive. Start from the sitting pose.
- Sit with your legs crossed. Keep the spine erect and supple.
- Close your eyes and rest your hands on your knees, palms facing upward.
- Softly tuck the tip of the index finger under the thumb. Leave the other fingers extended. Do this for both the hands.
- Breathe deeply and pull your inner core inward.
- Open your shoulder blade and press against the shoulder.
- Stay in this pose for ten minutes.
Avoid this exercise if you have injuries to the back that prevent you from sitting down on the ground. Also, if you have a headache or menstruation, you should not do this asana.
2. Dancer Pose – Natarajasana yoga to increase concentration
You can use Dancer Pose to connect with the cosmic energy around you and within you. It gives strength to your legs, hips, and chest region. Your body posture and digestion improves.
It calms the mind and relieves stress. It opens the heart and makes the person open to instruction. Start from Tadasana – the Mountain Pose. In a standing pose, raise your arms and interlock your fingers.
Raise on your toes and feel the stretch from the top to the bottom. Hold this pose for a while. Now, relax and do the Natarajasana.
- Raise your left foot and bend it at the knee. Try to bring it to your left buttock.
- Stretch your left hand back and grab hold of the left heel.
- The body weight is on the right leg now. Push the right thigh bone into the hip joint.
- Raise the right knee up. Extend the right hand out in front.
- Hold the pose for 20-30 seconds. Relax and come to Tadasana. Repeat for the other leg.
Avoid this exercise if you have low blood pressure. Also, those with injuries to the back or leg must avoid doing this asana.
3. Skull Purification – Kapalbhati Pranayama to improve focus and concentration
Doing Kapalbhati Pranayama will release the toxins in the body. The intellect becomes sharp and refined. Start from a comfortable sitting pose. It clears the energy channels in the body. It stimulates the abdomen and uplifts the mind.
- Keep your spine erect. Place your hands on your knees and open the palm to the sky.
- Take a deep breath.
- Pull your stomach in and exhale. Remember to throw your breath out when you exhale.
- Pull your navel toward the backbone.
- Relax your abdomen; the air flows into the lung automatically.
- Do this 20 times, and that will be one Kapalbhati Pranayama.
- Close your eyes and observe the things around you. Then, do two more rounds of Kapalbhati Pranayama.
Avoid doing this exercise if you have heart disease or asthma. Also, if you are menstruating or pregnant, you should not do this asana.
4. Hero Pose – Virasana to increase concentration level
This pose improves digestion, stretches the ankles and knees. It makes you calm and reduces stress. Start from a seated pose on your yoga mat.
- Kneel on the floor. Use a folded blanket if needed. Touch your inner thighs together.
- Open your legs out and slide them outward.
- Keep your heels facing the roof. Angle your big toes toward each other.
- Exhale and sit back.
- Put your thumb behind your knee. Pull the ankle to the knee. Sink down to the floor and sit between the legs.
- If your buttocks do not touch the floor, use a book or a cushion. Keep both the sitting bones evenly supported on the floor.
- Lay both your hands with palm up (or palm downward) on your thighs. Turn your thigh inward. Press the top of the thigh bones into the floor with your palms.
- Make your shoulder blades firm against the back ribs. Lift the top of your chest bone up to look like a warrior.
- Lengthen your tailbone to the floor. Fix your back to the floor.
- Stay in the pose for a minute. (You can stay for 5 minutes if you want to).
- To come out, press your hands on the floor and lift your buttocks up.
- Cross your ankles underneath your buttocks. Then, stretch your legs out in front of you.
Avoid this exercise if you have a headache or heart complaints. Also, people with knee or ankle injury should not do this asana.
5. Tree Pose – Vrikshasana
This standing pose strengthens the vertebral column, ankles, and calves. It makes the spine supple and strong. Tree pose rejuvenates the mind and improves the concentration. It opens the hips. Start from any standing pose such as Tadasana.
- Stand straight and tall with your arms firm beside you.
- Move the weight of your body to your left foot. Raise the right heel off the floor and reach down with your right hand to clasp your right ankle.
- Bring the ankle up and place the right heel on your left thigh near the groin.
- Keep your pelvis neutral and centered above your left foot.
- Press your palms to each other in Anjali Mudra.
- Make eyes soft, look 4-5 feet front of you. Lengthen tailbone to the floor.
- Hold this pose for about a minute.
- Come back to Tadasana. Repeat the cycle for the other leg.
Eat good, nutritious food to make your body energetic. Yoga does not have any side effects but if you feel any unease, stop doing the exercise. Consult your yoga instructor for advice and do these yoga poses to improve concentration and relieve stress.