Adults tend to have a thousand different things to get done – work, home, kids, aging parents could all need attention and care – concentration is difficult and seems to get more difficult as time wears on. For children as well, the distractions are many – electronics, TV, playing with friends and outings – concentrating on academics and other pursuits seems difficult if not impossible. With so many demands on our time and the consequent stress of everyday living, concentration is often a casualty. The good news however is that yoga can help you concentrate and improve focus.
How yoga can help
If you have been practicing yoga for a while you will have realised at least some of its many benefits such as a fitter body, a calmer mind and an enhanced feeling of wellbeing. You may also find that you are able to tune out distractions a little better, stay still (both physically and mentally) for longer periods and offer more measured and reasoned responses to stresses and challenges.
According to the ancient sage Patanjali, yoga can help to reduce the fluctuations of the mind. Experts in modern science have also noted now yoga and meditation can calm the mind and help to centre one’s conscious thought so that distractions are filtered out at least to an extent. Small studies have also noted the beneficial impact of yoga on aspects such as information processing, absorbing and retaining of new material, and improved focus.
Yoga aasans that help to improve concentration
Padmasana (the Lotus Pose) or Sukhasana (sitting cross legged) are thought to be among the best positions for meditation and focusing the mind. Poses such as Vajrasana or Virasana may be indicated for those who find Padmasana difficult. They not only help stretch the muscles of the thighs and hips, they also help to keep the spine erect and body relaxed to assist with the practice of meditation. Balasana is another pose recommended because of its ability to make the practitioner feel peaceful and comfortable. Balancing poses such as the Garudasana are also recommended because it makes you concentrate on physical balance. As you concentrate on being better balanced physically, this helps to develop mental concentration too.
Then as you perform these poses try to concentrate on your breathing. In fact specific Pranayam techniques can help significantly with the development of concentration and may be very beneficial for kids as well. This helps to focus your conscious mind inward and to centre it. Pinpoint your attention on any one object and gradually the other distractions will fall away. As you train your mind to stay still in this way, you can meditate more effectively. The more skilled you become at meditation, the better your concentration is outside of yogic practice as well simply because you are able to control your mind and your thoughts more effectively.
Other tips for improving concentration
Alter your environments to improve concentration. Physically shut out interruptions and tune out distractions to help improve focus. Being mindful and committing fully to the moment and to whatever it is you’re doing is vital for improving concentration. Even if it is something as simple as eating or answering your child’s question, attend fully to what you’re doing. Don’t have one eye on your TV or your Smartphone as you eat your dinner or explain a concept or simply offer comfort to your child.
Stay calm and take time to react. This gives you time to concentrate fully on the matter at hand, formulate an appropriate response to the stimulus and to control your anger as well. Taking regular breaks from work is another way to break the tedium and refresh the mind so that you can once again concentrate on what you’re doing.