When it comes to strengthening your focus and concentration, yoga could work like a charm. There are several reasons behind that, like yoga needs you to pay attention to your bodily movements and mind at all times, all the yoga poses entail attentive breathing, and many more.
If you have trouble staying focused even on menial tasks, here is a guide to practise four arm-balancing yoga poses that could do wonders for concentration.
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4 Arm-balancing yoga poses to improve focus and concentration
• Peacock Pose (Mayurasana)
Peacock Pose , also known as Mayurasana, is an advanced yoga posture that requires strength, balance, and flexibility. It is named after the majestic peacock, as the pose resembles the bird with its feathers spread open. Peacock Pose primarily engages the core, arms, and shoulders while also providing benefits to the digestive and respiratory systems.
To practise Peacock Pose or Mayurasana, follow these steps:
Here's a step-by-step guide on how to practise Peacock Pose:
• Begin by kneeling on the floor. Place your hands on the ground, shoulder-width apart, fingers pointing towards your feet.
• Keep your elbows slightly bent and bring them close to your abdomen, hugging your sides.
• Lean forward and place your abdomen between your elbows, pressing them against your midsection.
• Extend your legs straight out behind you, toes touching the ground.
• Shift your body weight forward and lift your feet off the ground, keeping your legs together.
• Engage your core muscles and balance the weight of your body on your hands.
• Gradually straighten your arms, keeping them parallel to the ground.
• Maintain your gaze forward or slightly downward, without straining your neck.
• Hold the pose for a few breaths, gradually increasing the duration as you build strength and stability.
• To release, slowly lower your feet to the ground, relax your arms, and return to a kneeling position.
• Flying Pigeon Pose (Eka Pada Galavasana)
Flying Pigeon Pose, also known as Eka Pada Galavasana, is an advanced arm-balancing pose that combines the elements of Pigeon Pose and an arm balance. It requires strength, balance, and flexibility in the hips, core, and upper body.
Here's how you can practise Flying Pigeon Pose:
• Begin in a standing position at the top of your mat, with your feet hip-width apart.
• Bend your knees and come into a forward fold, placing your hands on the mat in front of you.
• Step your left foot back into a low lunge position, with your right knee bent at a 90-degree angle, aligning it over your right ankle.
• Lower your back knee down to the mat, untuck your toes, and slide your left knee back, bringing it behind your left wrist.
• Your left shin should be diagonal, with your left foot closer to your right hip. Ensure your right leg is extended straight back.
• Shift your weight forward onto your hands and lift your right foot off the mat.
• Place your hands on the mat, shoulder-width apart, slightly in front of your right leg.
• Begin to lean your torso forward while engaging your core and lifting your back leg higher.
• As you lean forward, bend your elbows and bring your upper arms close to your body, using them as a shelf for your right leg.
• Plant your right knee on your upper arms, above your elbows, as close to your armpits as possible.
• Engage your core, lift your left foot off the mat, and start to straighten your arms, shifting your weight onto your hands.
• Balancing on your hands, extend your right leg forward, keeping it parallel to the mat. Point your toes and engage your leg muscles.
• Find your balance, gaze forward, and breathe steadily.
• To release the pose, bend your elbows and carefully lower your right leg back to the mat.
• Return to a standing position and repeat the pose on the other side.
• Handstand (Adho Mukha Vrksasana)
Adho Mukha Vrksasana, commonly known as Handstand, is an advanced inversion pose that requires upper body strength, core stability, and balance. It offers a multitude of benefits, including building strength in the shoulders, arms, and core, improving balance, and boosting overall body awareness.
Here are the steps to practise Handstand:
• Start by coming into Downward Dog pose. Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
• Press firmly into your palms and lift your knees off the mat, straightening your legs. Your body should form an inverted V shape.
• Walk your feet toward your hands, moving your shoulders over your wrists. Keep your gaze focused between your hands.
• Take a moment to check your alignment: your arms should be straight, and your shoulder blades should be firm against your back. Spread your fingers wide for stability.
• Shift your weight forward onto your hands and engage your core muscles.
• Bend one knee and begin to lift the other leg off the ground, using your core and glute muscles to kick up.
• As you kick your leg up, engage your arms and shoulders to maintain control and balance.
• Ideally, both legs will eventually come up to form a vertical position. However, as you practise, it's okay to have one leg more extended than the other.
• Find balance in the pose, keeping your core engaged and your gaze steady.
• Stay in Handstand for a few breaths, gradually working up to longer durations as you build strength and stability.
• To come out of the pose, slowly lower one leg at a time back to Downward Dog or gently tuck your knees into your chest and roll out of the pose.
It's important to note that Handstand is an advanced pose and may take time and practice to achieve. If you are new to Handstand or have concerns about safety, it's recommended to practise under the guidance of an experienced yoga teacher or seek support from a wall or a spotter until you gain confidence and strength.
• Feathered Peacock Pose (Pincha Mayurasana)
Pincha Mayurasana, also known as Feathered Peacock Pose or Forearm Stand, is an advanced inversion pose that builds strength in the upper body, improves balance, and cultivates focus and concentration. It requires stability in the shoulders and core, along with flexibility in the shoulders and hamstrings.
Here's how you can practise Pincha Mayurasana:
• Begin in a kneeling position with your forearms on the mat, shoulder-width apart, and parallel to each other.
• Interlace your fingers, creating a foundation for your forearms.
• Place the crown of your head on the mat, just in front of your interlaced hands, so that the back of your head is cradled by your hands.
• Straighten your legs and walk your feet towards your torso, keeping your hips stacked over your shoulders.
• Lift your hips up, engaging your core and pressing down through your forearms and hands. Your body should form an inverted V shape.
• Walk your feet closer to your elbows as much as possible, and keep your gaze focused between your forearms.
• Engage your core muscles and start to shift your weight forward.
• Lift one leg off the mat and extend it towards the ceiling, keeping your toes pointed.
• As you gain stability, lift the other leg off the mat, finding balance on your forearms.
• Maintain a steady breath and gaze, and engage your core and leg muscles for stability.
• Hold the pose for a few breaths, gradually working up to longer durations as you build strength and balance.
• To come out of the pose, slowly lower one leg at a time back to the mat, and release your head and forearms down.
• Rest in Child's Pose or any other comfortable resting pose to recover.
Please note that Pincha Mayurasana is an advanced pose that requires proper preparation and strength. It's recommended to practise under the guidance of an experienced yoga teacher, especially if you're new to inversions or have any shoulder or neck injuries.
Social and lead images credits: Yash Raj Films
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