In order to increase concentration, yoga uses inverted poses or yoga asanas: the blood flow is directed to the head, providing the brain with sufficient nutrition. The most famous pose for increasing intelligence is, of course, the headstand. But there is also a pair of much more accessible invigorating asanas, which help to increase attention: the dog’s posture is muzzle down and tilts with widely spaced legs.
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Prasarita parotta asana
The most stable and accessible yoga asanas in yoga is a tilt with widely spaced legs. Lengthening the spine, the posture removes clamps in the lower back and improves mood. Depending on the level of your preparation, you can lean less (leaning on your hands) or deeper (hands clasped behind your back).
Adho mukha svanasana
Probably everyone heard about the dog’s pose. Simultaneously, slowing down the heartbeat and contributing to the influx of blood to the head, this posture helps to regain strength and relieve fatigue. Ideally, you should reach the maximum sprain, putting your feet completely on the floor and bending your lower back. But first, you can raise your heels and bend your knees, gradually pulling the coccyx upwards. Do not raise your head!
Another approach for improving efficiency is complete relaxation. There is no better yoga asanas for this than Shavasana. Usually, this pose ends the practice of yoga. But it can be carried out and independently to relieve fatigue and stress. The essence of the pose is complete relaxation. Lie down on your back and listen to your breathing, throwing thoughts out of your head. It’s not so difficult to do if you focus on the sensations. Watch for relaxation of all muscles: from the tips of the fingers and toes, and from the top of the head to the centre of the body. If it’s cold, do it on a rug.
To improve the work of the brain, various breathing exercises are also excellent. Due to the regulation of respiration, biochemical processes involving oxygen are improving, including the processing of fats and carbohydrates in ATP, which is necessary for active work. Do this exercise at the beginning of a new phase of work. By concentrating on breathing, your clear thoughts will be able to fully surrender to the new project. The technique of performing full breath of yogis: sit in a comfortable pose, not crossing your legs or arms. Make a deep exhalation, as much as possible displacing air from the lungs with the help of the muscles of the stomach. Slowly and calmly let the air into the lungs, feeling how it fills the lower, middle and upper parts of the lungs. Exhale, paying attention to the movement of air through the lungs. Do a couple of regular breaths-exhalations to relax the abdomen and the chest. Exhalation should be twice as long as inhalation. Do 10-20 such breathing cycles.
Alternating breathing with different nostrils. Another breathing exercise that helps focus is alternating breathing. It includes the following steps:
- Exhale through the left nostril with the closed (with fingers) right – twice.
- Breathe through the right nostril with the closed left – twice.
- Begin with six such cycles, gradually increasing to ten.
- Mudras for situations where there is no way to perform asana or retire for respiratory exercises, there is so-called finger yoga.
- Perhaps you noticed that fingers in difficult situations – during intense negotiations or expectations – themselves accept this position.
A certain position of the fingers leads to a certain energy state of the soul and body. Take note of a couple of mudras for improving memory and attention. Even in the midst of the meeting, you can lay down your fingers in the following unattractive natural positions.
The tips of the fingers of both hands are connected so that the little fingers and thumbs form rings, and the remaining six fingers are a crest above it. This mudra helps to improve the connection between the left and right hemispheres, quickly find the lost idea or concentrate on a longer period of time. Wise Knowledge. The thumb and index finger of the hand form a ring, and the other fingers are straightened. The wisdom of knowledge helps to relieve mental stress.
is the most difficult practice of yoga in yoga asanas, which requires special concentration. It is necessary to completely concentrate and throw out all the turmoil from the head. Meditation allows you to harmonise the mind, saving you from too active thinking, which in fact leads only to “clouding”. Start practising meditation for a short time: it’s difficult to stop touching scraps of thought at first even a couple of minutes. In order to be easier to concentrate, we can count in the reverse order. Gradually increase the origin. Over time, when your concentration is at a sufficient level, give up the account and just listen to the breath. This practice will allow you to improve memory, attention and concentration, and also calms the nerves.