How to increase concentration by yoga

The benefits of yoga are to maintain the concentration level you have now as well as increase your ability to concentrate. … Yoga works to relax the mind and body so we can think more clearly, and in time increase our ability to concentrate.

The mind is trained in two ways

  • Pranayama, meditation Pranayama, and meditation naturally control the mind. Doing Kapalbhati, Anulom Vilom calms the mind. Focusing on the breath.  
  • Power of thought Letting goes of negative thoughts  Example – The idea that comes to the minds of young people, The attraction of the opposite sex, The lure of features.

Pranayama meaning

pranayama is a Sanskrit word meaning “extension of the prana or breath” or, “extension of the life force”. The word is composed of two Sanskrit words, Prana, life force, or vital energy, particularly, the breath, and “Ayama”, to extend or draw out.

Top 10 yoga for Concentration and Memory – Beginners Yoga to Improve Memory Power & Fitness

Bhatrika Pranayama

concentration by yoga , bhastrika pranayama

One of the main types of pranayama is Bhastrika pranayama. In Sanskrit, Bhastrika means ‘Dhunkani’. Just as the blacksmith creates heat from the air and purifies the iron, Bhastrika Pranayama likewise cleanses the mind and removes pranic barriers. Bhastrika Pranayama is so special that it is also mentioned in the Yoga texts, especially in Hatha Yoga Pradeepika.

Steps of Bhastrika Pranayama.

  • Now begin bellows breathing by increasing the pace of deep breathing.
  • To do this, inhale forcefully and quickly through nostrils by rapid expanding of the chest and abdominal muscles. It will fill your lungs with a sufficient amount of oxygen.
  • After rapid inhale, exhale in the same manner by contracting your abdominal muscles and thus forcefully expelling toxins out from the body through the nose.
  • One rapid inhale followed by rapid exhale is counts as one breath of bhastrika.

also read….


warrior I pose (virabhadrasana I)

half moon pose (ardh chandrasana)

Types of Bhastrika Pranayama

Based on the frequency & rate of breathing, Bhastrika can be categorized into 3 types.

  1. Fast Pace Bhastrika
    People who are young in age i.e. have active body should practice this pranayama in teevre gati or fast pace to get the maximum benefits.
    In this mode, your abdominal muscles move at a very fast pace and a strong hissing sound can be heard.
  2. Medium Pace Bhastrika
    People with some medical issues such as casual back pain or migraine should perform this practice in madhyam gati or medium pace.
    In this mode, focus more on in and out the movement of air and try to keep your body more aligned with your breath. A slow hissing sound can be heard.
  3. Slow Pace Bhastrika
    People suffering from heart problems, blood pressure or old age people with the weak respiratory system should practice this pranayama in samanya gati i.e. slow pace.
    In this mode, a very slow in and out breathe movement is followed by slow abdomen movement.
    The pace of this pranayama holds big importance as it varies according to different age and body types.

Benifits of Bhastrika Pranayam

  • This stimulates the gastric organs or the Jathragni (digestive fire). Increasing appetite.
  • It dissolves or releases toxins present in the body that are produced from the excess of air, bile and phlegm.
  • Provides relief in various throat inflammations.
  • Raises the body temperature thus making the body warm.
  • Provides relief in disorders of the nose, chest and even helps to eradicate asthma.
  • Purifies the Nadis.
  • Extremely useful in oxygen deficiency disorders and muscular dystrophy. Brings and maintains a proper balance in the three doshas that are present in the body.
  • Purification of blood and body is freed from toxins or foreign material.
  • Stabilizes the Prana and produces calmness in mind.
  • This stabilization of the Prana brings the calmness of the mind helping in the upward journey of Prana from the Muladhara Chakra (Sacral or Coccygeal Plexus) to the Sahashara Chakra (Brain).
  • Helps to burn fat naturally promoting weight loss.
  • Curing disease like Obesity and Arthritis.

Kapalbhati Pranayam

concentration by yoga , Kapalbhati Pranayama

Steps for Kapalbhati Pranayam

  • Sit straight with your spine erect and cross your legs in front of you.
  • Take in a deep breath and exhale quickly and suddenly, making a puffing sound while you do it. Focus on exhaling forcefully and not on the inhalation.
  • When you exhale, draw your abdominal muscles inward simultaneously. Your abdomen should rise when you inhale and fold when you exhale.
  • Continue for 10 breaths and then take a break.

Benefits of kapalbhati

  • Improves respiration, lung capacity and blood circulation, helps cure associated diseases like asthma, bronchitis etc. improves digestion, Cures diseases and imbalances associated with indigestion, gas, diabetes, etc.
  • Practiced over time, Kapalbhati Pranayama also helps reduce abdominal fat, fight obesity, tone abdominal muscles and bestow core abdominal strength and power.
  • Generates heat in the system to help dissolve toxins and waste matter.
  • Adds luster and beauty to your face

Nadishodhana/ Anulom- vilom Pranayama

concentration by yoga, Anulom - vilom pranayama

Steps for Anulom-vilom Peanayama

  • Sit in any meditative posture.
  • Keep the spine and head straight with eyes closed.
  • Relax the body with few deep breaths.
  • Keep the left palm on the left knee in Jnāna mudra.
  • The right hand should be in Nāsägra mudra.
  • Place the ring and small fingers on the left nostril; fold the middle and index finger. Place the right thumb on the right nostril;
  • Breathe in from the left nostril; then close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril.
  • Next, inhale through the right nostril.
  • At the end of inhalation, close the right nostril, open the left nostril and exhale through it.
  • This complete process is one round of the Nādiśodhana or Anuloma Viloma Prānā yāma
  • Repeat 5 rounds. Ratio and timing
  • For beginners, the duration of inhalation and exhalation should be equal.
  • Gradually make 1:2; inhalation: exhalation Breathing Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.

Benifits of Anulom-vilom Pranayama

  • The main purpose of this pränā yāma is to purify the principle channels of carrying energy called naid’s; hence nourishes the whole body.
  • Induces tranquility and helps to improve concentration
  • Increases vitality and lowers the level of stress and anxiety
  • It elevates cough disorders.

Bhramari pranayama

concentration by yoga , Bheamri pranayama
  • Bhrāmarī is derived from bhramara which means a black bee.
  • During the practice of this pränāyāma, the sound produced resembles the buzzing of a black bee.

Steps for Bhramari Pranayama

Type 1

  • Sit in any meditative posture with eyes closed.
  • Inhale deeply through the nose.
  • Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee.
  • This is one round of Bhrämari. Repeat5rounds.

Type 2

  • Sit in any meditative posture with eyes closed.
  • Inhale deeply through the nose. Close the eyes with index fingers, mouth with ring and small fingers and ears from respective thumbs as shown in the figure.
  • This is also called Śanmukhi Mudra.
  • Exhale slowly in a controlled mannerwhile making a deep, steady humming sound such as that of black bee.
  • This is one round of Bhrāmarī. Repeat 5 rounds.

Benefits of Bhranari Pranayama

  • He practice of Bhrāmari relives stress and helps in alleviating anxiety, anger and hyperactivity.
  • The resonance effect of humming sound creates a soothing effect on the mind and nervous system.
  • It is a great tranquiliser; found good in the management of stress related disorders.
  • It is a useful preparatory prānāyāma for concentration and meditation.
  • A word of caution Please avoid this practice in case of nose and ear infections.

Udgeeth Pranayam(Chanting OM)

concentration by yoga, Udgeeth pranayama

Steps for Udgeeth Pranayam

  • Sit in padmasana / Sukhasna.
  • Keep your spine straight and join your hands in front of your torso / keep your hand in gyaam mudra.
  • Breathe deeply, in this pranayam the inhaling and exhaling duration should be long, while exhaling, chant the word Om.
  • Exhale slowly, while exhaling try to chant ‘OM’ for as long as you can.
  • Concentrate on your breath and feel a positive energy come and go as you inhale and exhale.
  • Repeat this for 5 – 10 minutes.
  • Before opening your eyes rub your hand to generate heat and cup your eyes before opening them.
  • When coming out of any pranayam session.

Benifits of udgeeth Pranayama

  • Udgeeth Pranayama (Om Chanting) in Yoga Calms the mind and brings stability.
  • Controls high blood pressure and helps in curing it.
  • Relief from tension, anger and anxiety.
  • Helps in curing insomnia.
  • Effective against hypertension.
  • Helps in curing problems related to nervous system.
  • Helps in curing acidity. Improves memory power.

Sukhasana (Easy Pose) steps, benefits, and Precautions

concentration by yoga, sukhasana

The Sanskrit name Sukhasana is derived from two words:
Sukh = Feeling of joy, pleasure or happiness
Asana = Posture or Comfortable seat
Steps to practice Sukhasana (Easy Pose)

• Sit on the floor with your legs spread straight in front of you.
• Bend your left knee and fold it in such a way that the sole of your left feet is placed on the
inner side of your right thigh.
• Bend your right knee in such a way that the sole of your right feet is placed on the outer side
of your left calf muscle.
• Place your hands on your knees. Do not stretch your body.
• Keep back straight, close your eyes and relax.

Sukhasana Benefits

  • Gradually strengthens muscles of the back and improves body posture.
  • Being a meditative pose it has relaxing effects on mind and body.
  • Works as a preparatory pose for more difficult meditative poses.
  • Builds physical and mental balance.
  • Helpful in reducing stress and anxiety.
  • Excellent for people having a stiff body.
  • Creates flexibility in ankle, knee and hip joints.
  • Improves concentration for achieving an effective meditation practice.

Precautions for Sukhasana

• Avoid practicing Easy Pose in case of severe knee pain, lower backache or sciatica.

Paschimottanasana steps, benefits, and Precaution

concentration by yoga, Paschimottanasana

paschimottanasana steps

• Sit on the floor, legs spread straight, and hands placed on the floor beside the body.
• Bend your body in the forward direction from your hips.
• Lengthen your tailbone, lean forwards, and stretch your hands forward towards your toes.

Benefits of Paschimottanasan

• Stress: Paschimottanasana is well known for its utility in harmonizing nervous and pranic
energies within the body. Thus, it is quite effective for stress, anxiety, depression and helping
to bring about states of meditation.
• Belly fat: This is one of the effective sitting forward bending yoga poses that is good to burn
belly fat.
• Weight loss: The practice of this asana gives adequate stretching to the entire body,
especially the back part of the body, thus helpful in melting of fat.
• Sexual diseases: The regular practice of the asana gives direct massage to the pelvic region
thus helpful for various types of sexual maladies such as menopause, menstrual discomfort,
• Diabetes: It provides adequate massage to pancreas and force the endocrine gland to
release insulin, thus ensures in the prevention and management of diabetes.
• Flatulence and constipation: The massage of the abdominal organs improves digestion and
ensures to prevent constipation and flatulence.
• Spine: The asana gives suitable stretches and tones to the spine and one of the best yoga
poses for the health of spinal column and associated nerves. Since, it is good for the spinal
nerves accordingly safe the whole body.
• Kidney: The practice of this asana is also good for kidney, liver spleen and adrenal glands.
• Appetite: The asana helps to develop appetite.
• Hamstrings: It is beneficial for hamstrings.

Precautions for Paschimottanasana

• This can be done by those who do not have problems with cytica or slipdisk, and one of
the biggest things is if you have pain in your neck, have pain in shoulders or have cervical
problems, then people should not do this asana

Hala Asana steps, benifits and Precautions

concentration by yoga, Halasana

The name Halasana is derived from the Sanskrit word “Halla” which means plow. Asana on the
other hand means asana. Halasana is the posture in which the body takes the shape of a plow.
The benefits and remedies of Halasana Yoga are as follows.

Hala Asana steps

• From Shava Asana lift both legs up towards the sky on the in breath.
• Take the legs over the head until the toes touch the ground beyond the head.
• Do not bend the knees.
• Stretch the arms out behind the back or hold on the lower back with the elbows on the
• Breath the shallow manner…
• While concentrating on the healthy pressure at the throat region.
• Those who have neck problems shouldn’t do this posture as it may aggravates the neck pain.
• Release the posture after 10 to 15 seconds and while breathing out slowly come back to
Shava Asana
• Roll your head from side to side to ease away any pressure that may have accumulated in
the neck.

Hala Asana benifits

• Halasana is a very important yoga practice in the world of rugs. Some of its benefits are
being mentioned here.
• Reduce abdominal fat: By regular practice of this asana you can reduce your abdominal fat.
And you can also control your weight.
• To prevent hair fall: With the practice of this asana, blood flow starts to increase in the area
of the head and at the same time the hair starts getting the right amount of minerals.
• Which is good for hair health. For the beauty of the face: Your daily practice can improve
your face.
• For the thyroid: It is a highly practiced practice for the thyroid and mercury thyroid gland.
It controls metabolism and keeps you from a lot of problems while keeping control of body
• Constipation: It is beneficial in indigestion and constipation.
• Diabetes: It is very beneficial for diabetes.
• Piles: People who suffer from piles should practice this asana.
• Throat disease: It protects you from throat disorders.
• In headache: Those who have a headache should practice this yoga.

Halasana (Plow Pose) Precautions

• Avoid practicing Halasana in case you suffer from any of this condition: Slipped disc, severe
pain or injury in back or neck, hernia, sciatica, enlarged thyroid, spleen or liver, cervical
problems, heart conditions or frequent headaches.
• Halasana must not be practiced during pregnancy and while menstruation.

Pada hastha Asana steps, benifits and precautions

concentration by yoga, Pada hastasana

The Sanskrit name ‘Padahastasana’ is derived from 3 words.
Pada = Foot
Hasta = Hand
Asana = Posture

Padahastasana Steps

• Starting Position: Tadasana (Mountain Pose), stand straight with erect spine, legs together,
heels and big toes slightly touching each other.
• Hands to the side of the body. The weight of the body should neither be on the heels nor on
the toes but distributed evenly on both of them.
• Relax and take deep breaths. Distance your legs hip-width apart.
• Inhale and slowly raise your arms upwards. Stretch your body upwards as well.
• Exhale and slowly bend the trunk forward from your hips till your hands reach your feet.
Next, place the palms of your hands under the soles.
• Elbows remain slightly bent pointing outwards. Loosen up the shoulders and let the arms
relax. Take a few slow breaths.
• Your knees must remain straight. The back ought to be concave not hunched. Bring the
forehead between the knees if possible.
• Relax the back muscles of your neck. Take long and deep breaths, Relax the body. Stay in this
position for as long as you feel comfortable.
• Practice the pose 3 times for 5 breaths gradually increasing the time day by day as your
flexibility increases.

Pada hastha Asana benefits

• The benefits of padahastasana are numerous. In this posture, there is great emphasis on the
flow of blood to the head without the difficulties presented in other postures which also do
so such as the headstand.
• Some key benefits are:
• The toning of the abdominal organs.
• Conditions of bloating of the abdomen, constipation, indigestion and other gastric troubles
can be greatly alleviated.
• Helps to relieve sciatica.
• The spine is made resilient, straight and flexible.
• Circulation of the blood throughout the body is improved.
• The muscles of the back are stretched and energized, making one feel invigorated

Physical Benefits

• Stretches the hamstrings on the back of the legs.
• Stretches and lengthens the entire spine.
• Massages the internal organs, especially the digestive organs.
• Relieves digestive problems such as constipation.
• Relieves problems with sciatica -Invigorates the nervous system.
• Increases the supply of blood to the brain.
• Removes flesh from the abdomen

Pada hastha Asana precautions

• Those suffering from cervical related disease should not practice this posture for long
duration, or avoid touching their head to knees.
• To get the real benefits of this posture, head should be touched to knees, and during that,
the inhalation and exhalation should be regular, breath should not be withheld.
• After practicing this posture, the spiritual practitioner should stand erect for one minute with
his/her eyes closed.

Vajrasan steps, benifits and precautions

concentration by yoga, Vajrasana

Vajrasan steps

• Sit on the flat floor and fold your legs as shown in the above image.
• Keep the spine straight and close the eyes. Keep the right palm on right knee and left palm
on left knee.
• Now start to inhale slowly then exhale. When you exhale try to think that your disorders are
coming out from your nose.
• Repeat these steps for 5 minutes and take a rest.
• You can increase the time for 15 minutes. Benefits of Vajrasana Calms the mind and bring
stability in mind.
• Cures constipation, acidity, increases digestion process.
• Those suffering from gas problems can practice immediately after lunch or dinner. Helps to
get rid of back pain.
• Cures stomach disorder.
• Cures urinary problems. Strengthens the sexual organs.
• Increases blood circulation.
• It is preferred for meditation and concentration.
• Helps to reduce obesity. Strengthens the thigh muscles.
• Acts as pain killer in arthritis patients.

Benefits of Vajrasana

• Vajrasana calms your mind, makes you stress-free.
• It is the best asana for meditation.
• Improves digestion By doing Vajrasana.
• Is very effective in case of acidity, indigestion.
• It makes all abdomen organs very strong by increasing blood flow in this area.
• After meal for 10 minutes will be helpful in weight loss.
• Gives curative effects in sciatica condition.
• Corrects posture, so it aligns our whole spine.
• Improves flexibility of ankle and knee joint

Vajrasana Precautions

• A person suffering from joint pain should avoid this asana.
• People who have any spinal column ailments, especially on the lower vertebrae should not
attempt this pose.
• Those with a hernia, intestinal ulcers, and other diseases of the small and large intestine
should practice this pose under expert guidance and advice.
Breathe normally like you always do, even while in this pose. Many people tend to breathe
faster when practicing this pose.
Do not tense your body, while you lift your legs off the ground. Keep your body loose and free
and make an effort to relax your body and mind.
• Vajrasana helps indigestion and constipation. It is one of the best Yoga for Constipation.

Some Related FAQs

Which yoga is best for increasing concentration?

  1. Tree Pose (Vrksasana) …
  2. Eagle Pose (Garudasana) …
  3. Warrior III (Virabhadrasana III) …
  4. Half Moon Pose (Ardha Chandrasana) …
  5. Dancer’s Pose (Natarajasana) …
  6. Extended Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana) …
  7. Side Plank (Vasisthasana) …
  8. Crow Pose (Bakasana)

Can yoga improve concentration?

The benefits of yoga are to maintain the concentration level you have now as well as increase your ability to concentrate. … Yoga works to relax the mind and body so we can think more clearly, and in time increase our ability to concentrate.

Does Anulom Vilom improves memory?

Yoga and pranayama can significantly improve the power of your mind. Kapalbhati will increase the blood flow towards your head. … Surya Namaskar will give you a full body workout and increase the blood circulation in your body. Anulom Vilom helps to increase the oxygen levels in your body.

Why can I not concentrate?

Being unable to concentrate can be the result of a chronic condition, including alcohol use disorder. attention deficit hyperactivity disorder (ADHD) … mental disorders, such as schizophrenia.

What affects your concentration?

Factors that affect concentration and lack of sleep can affect concentration. Most people forget things more readily as they age, and decreased concentration can accompany memory loss. Head or brain injuries, such as concussion, as well as certain mental health conditions can also affect concentration.

What is poor concentration?

Concentration difficulty is a decreased ability to focus your thoughts on something. Concentration difficulties can be related to difficulty staying awake, impulsiveness, intrusive thoughts or concerns, overactivity, or inattention.

How does Undereating affect concentration?

When you’re feeding your body high salt and protein-rich foods, the body has to increase the amount of water needed to flush out the nitrogen found in these foods. This can leave you feeling dehydrated and as we covered at the beginning of this article, this leads to more difficulty concentrating.