YOGA FOR CONCENTRATION AND RELATED ASANAS According to Patanjali, “Yoga chitta vriti nirodha.” It means that yoga reduces fluctuabons of mi...
YOGA FOR CONCENTRATION AND RELATED ASANAS
According to Patanjali, “Yoga chitta vriti nirodha.” It means that yoga reduces fluctuabons of mind. It flushes out the unwanted thoughts from the mind and helps to concentrate. it improves mind-body coordination, reduces anger and avaibility and calms down the mind.
The elements of yoga together stimulate the brain and improve concentration and focus. The asanas such as backward bending, forward bending and inverted postures help to stimulate the nervous system spine and brain, and increase the blood arculation to the brain. The relaxative asanas help calm the mind and improve focus. They prepare a person for meditation. In Pranayam, the mind & , focused on breathing in and out, and on regulation of breath. This also helps improving concentration and increasing energy levels in the brain, meditation or dhyan requires even more concentration and focus in stress and over thinking, hence Proving to be relaxing and developing mental power.
Thus, asanas, pranayam and mediation all are powerful tools for improving concentration.
The asanas that help improve concentration are:
1. Sukhaena, 2. Thdasana, 3. Padmasana , 4. Shashankasana
SUKHASANAS
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| Sukhasana |
Sukhasana is also Known as the easy pose or relaxing pose. This pose is best suited for meditation.
Procedure:
1. Sit straight with your legs stretched out in front of you.
2. Cross your legs such that your right foot is beneath the left knee and left foot is beneath the right knee.
3. Place your hands on the knees with palm facing downwards.
4. Close your eyes and breathe normally.
5. Relax your whole body and maintain this pasture for sometime.
6. Open your eyes and come back to the initial position.
Benefits:
1. Relaxes the mind and body.
2. Broadens the collar bones.
3. Improves the body posture.
4. Strengthens the spine and back muscles.
5. Helps in reducing fatigue.
6. Stretches the ankles and knees.
7. Broadens the chest and hence, fight asthma.
Contraindications:
1. People suffering from hip or knee injuries should avoid doing this asanas.
2. It is not recommended for people with spinal disc problems and inflammation in the knees or hip .
TADASANAS
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| Tadasanas |
Tadasana is also known as the mountain pore “ ram is pose. It means assuming a standing still pose.It improves concentration of mind.
Procedure:
1. Stand erect on the ground with feet together .
2 Inhale slowly and raise your arms upward by interlocking your fingers.
3. Raise your heels and stand on your toes. The body weight should be on the toes .
4. Feel the stretch from your feet to the head and hold the pose for a few seconds.
5. Exhale slowly and release the pose.
Benefits:
1. Regulates the digestive, nervous and respiratory system.
2. Helps to improve the body posture.
3. Strengthens the knees, thighs and ankles.
4. Tones the buttocks and abdomen and reduces flat feet.
5. Helps reduce hypertension and anxiety.
6. Improves flexibility of spine and reduces pain in backbone.
Contraindications:
1. People suffering from chronic shoulder injury should avoid doing this asanas.
2. Do not perform this asana during headache as it pain.
PADMASANA
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| Padmasana |
Padmasana, or lotus position is a meditative asana.
Procedure:
1. Sit on the floor with legs stretched out. Keep the spine erect.
2. Bend the right knee so that the " fight foot is on the left thigh Make sure that the heel is close to the abdomen.
3. Repeat the same step with the left leg.
4. Now, place the hands an the knees an mudra position.
5. Keep the head straight and spine erect.
6 Hold the posture while breathing normally.
Benefits:
1. Relaxes the mind
2. Improves digestion
3. Controls blood pressure
4. Concentration
Contraindications:
People with ankle and knee injury should perform this asana under supervision.
SHESHANKASANAS
Sheshankasana or the horse pose is a relaxative asana.
Procedure:
1. Sit in Vajrasana while breathing in, raise both your hands above the head, palms facing forward.
2. Exhale and slowly bend down. The hands and forehead should touch the ground.
3. Hold the posture for 10-20 seconds while breathing normally Inhale and come back to the starting position.
Benefits:
1. Relaxes the mind and Relifies depression
2. Stretches the spine
3. Tones the abdomen
4. Improves concentration
Contradictions:
1. People with knee injuries should avoid doing this asanas.
RETANATION TECHNIQUES FOR IMPROVING CONCENTRATION: YOGA-NIDRA
Yog-nidra at yogic sleep is a relaxation and meditation technique in which we continuously take our attention to different parts of the body and relax them i is performed at the end of a yoga session to cool down the body It is a highly effective technique to relax the mind and the body, and increase awareness
Swani Satananda, disciple of the great Yogi Swami Sivananda of Rishikesh developed Yog-nidra in 1940s. According to Swami Satvananda Saraswats, “Yog Nidra, enables people, who are unfamiliar with sanskrit mantras, to gain the full benefits of the traditional nyasa. It can be beneficially practised by people of any religion or culture.”
Definition of Yoga-Nidra
According to Swami Satananda Saraswati, “Relaxation does not mean sleep, relaxation mean to be blissfully happy: it has no end. I call bliss absolute relaxation Sleep is a different matter Sleep gives only mind and sense relaxation. Bliss relaxes the atma the inner self; that is why, in tantra, Yoga Nidra is the doorway to samadhi.
Yoga-nidra is nothing but a perfect relaxation technique. It is the state in between sleep and wakefulness. It is a meditative yogasana. Even a group of persons can practise Yoga Nidra together, provided the place chosen has complete silence.
Requirements of Yoga-Nidra
(i) 30 - 40 minute undisturbed time
(ii) A calm and quite room or hall
(iii) Dim light
(iv) Mat or a carpet
(v) Music system with pre recorded mantras
Techniques
1. Remove wristwatch belt and other ornaments. Loose Clothes should be worn to practise this technique Play some music in the background.
2. Lie down on your back in Shavasanas. Close your eyes and take a few deep breaths.
3. Take your attention to the right foot Focus, while relaxing the foot. Focus while relaxing the foot. Then gently move your attention up to the right knee, right thigh and hip Become aware at your right leg .
4. Repeat this process for the left leg.
5. Then, take your attention to other parts of the body genital area, stomach, waist navel region, and chest.
6. Then, take your attention to the right shoulder and right arm, palms and fingers then left shoulder and left arm.
7. Then focus on neck, face and finally the head.
8. While breathing deeply, observe the sensations in your body, and relax your bods for a few minutes.
9. Slowly become aware of your body and surroundings. Then turn to your right side and stay like that for few more minutes.
10. Then slowly sit up, and gradually open your eyes.
Benefits of Yoga-Nidra
1. Cools down the body
2. Relaxes body and mind
3. Controls hypertension and anxiety
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