Yoga for concentration and related asanas health and physical education
Yoga for Concentration
it is an important attribute in our life that enables us to perform well in all that we do.by its nature is said to be a great means to improve concentration. Meditative exercises, through certain yogic asanas, help train mind and bring it to a relaxed state. Through this technique , we can deal with feeling of stress and anxiety and focus well on the work at hand . there are many studies that have shown yoga to improve concentration, contribute good mental energy and bring a balance of body and the mind. Some of the asanas that help improve concentration are discussed below.
1. Shukhasana
procedure: Sit with legs straight in front of the body. Then bend the right leg and place the foot under the left thigh. After that bend the left leg and place the foot under the right thigh. Keep the hands on the knees in such a way that the palms should rest on the knees. Keep your head, neck and back straight. Close your eyes and relax the whole body.
Benefits
1. it is a good meditation posture.
2. It improve concentration.
3. Increases the glandular functioning.
4. Improves leg strength and flexibility.
5. Cures arthritis and knock knees.
6. Calm the mind.
7. It improve posture.
8. It reduces stress and anxiety.
2. Tadasana:
procedure: Stand up in attention position. Lift your arms upward. Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same 14 to 15 times.
Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problem.
5. It improves body posture.
6. It alleviates sciatica.
7. It is beneficial in treating hypertension.
8. Improves the concentration of mind.
3. Padamasana
Procedure: First of all sit in a squat position. Place the right foot on the left thigh so that the heel of the right foot may touch the hip bone of the left thigh. Lift the left foot and in the same way keep it on the right thigh. The backbone should be straight and erect. Place your on the knees. After practising it for few days, it becomes easy to perform this asanas.
Benefits
1. It calms the brain.
2. It helps to relax the body.
3. It helps to stimulate the abdomen and spine.
4. It helps in reducing abdominal fat.
5. It helps in reducing blood pressure and muscular tension.
4. Shashankasana (Hare Pose)
Procedure: Sit in Vajrasana. Place hands on the thighs. Keep the upper body straight and relaxed while inhaling raise both the arms above the head. Keep them straight and shoulder width apart. Exhale while bending the trunk forward from the hips keeping the arms and head straight and in line with the trunk. then hands and forehead should rest on the floor in front of the knees. Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor. Retain breath for up to five second in the final position. At the same time inhale and slowly raise the arms and trunk to the vertical position. Exhale while lowering the arms to the knees. Practice this 5 to 6 times. Those who want to calm anger may increase the duration of the final position from 5 to 8 minute.
Benefits
1. It helps to relieve fatigue and promotes concentration of mind.
2. It helps in relieving anxiety and depression due to its calming effect.
3. It releases the pressure on the discs.
4. It regulates the functioning of adrenal glands.
5. Regular practice relieves constipation.
6. It also controls diabetes.
7 It increases the memory power.
8. It reduce the excess fat in the abdominal region.
5. Naukasana
procedure: First of all lie down flat on the mat, with your feet together and your arms on sideways. After that keep your arms straight. Then start inhaling and as you exhale lift your chest and feet off the ground stretching your arms towards your feet. Feel the tension in your stomach areas as the abdominal muscles contract. Keep breathing deeply and easily while maintaining the pose. Hold this position for few second. Now exhale and come back to the ground slowly and relax. You can perform it 4 to 5 times daily.
Benefits
1. It tones the muscles of the leg.
2. It is useful for the persons with hernia.
3. It helps in digestive process.
4. It helps in reducing belly fat.
6. Vrikshasana
Procedure: Stand erect with arms by the side of your body. Bend your right knee and place the right foot on your left thigh. The sole of the foot should be kept flat near the root of the thigh. Your left leg should be straight. The right leg should be perpendicular to the left leg. Then extend your palms above your head. Inhale and try to make namaskar mudra with your palms. Maintain proper balance. Try to make your spine straight with deep exhale, bring your arms and leg down. Repeat the same with left leg. It complete one round. Perform 5 to 6 round of this asana, however, after some time the number of round may be increased.
Benefits
1. It helps in improving concentration.
2. It strengthens the ligaments and tendon of the feet.
3. This asanas helps in reliving pain due to sciatica.
4. It helps the body in establishing pelvic stability.
5. It improve balance and stability in the leg.
6. It also reduce the knee problems.
7. Garudasana
procedure: Take a standing position. Then bend the right leg and twist it around the left leg. The right thig should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg. Bend the elbow and bring them on the front of the chest. Twist the forearms around each other, the left elbow remaining below. Place the palms together to resemble an eagles beak. Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Stay in this position for 15 to 20 seconds with steady breathing. Release the posture and return to standing position. After that repeat on he other side.
Benefits
1. It improves balance.
2. Strengthens ankles.
3. It alleviates sciatica and rheumatism.
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