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Yoga Poses to Help You Focus


In the worlds of yoga and Ayurveda (the sister science of yoga), fall is Vata season. This means that things are blowing around—like the wind in fall—and it makes it harder for us all to focus and be productive. The winds of the season can easily move to our heads as well. These are some poses to counteract all of the blustery-ness of the season and allow for maximum concentration. If you feel scatterbrained, try each of these poses once for 5 to 10 deep breaths, go back to your task, and conquer the world!

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Warrior One (variation):  From down dog, step right foot forward between hands, spin left heel down with foot slightly angled out, press into feet, and reach arms to ceiling, framing face. Drop shoulders, and for this variation, press palms together, and visualize all of your scattered thoughts being pressed into focus between them.  Breathe here for five deep breaths and then repeat on the left side.


Warrior Two: From down dog, step right foot forward between hands, spin left heel down with foot slightly angled out, and windmill arms open, left arm reaching toward the back of the mat and right arm reaching toward the front of the mat. Bend right knee, keeping it in line with right ankle. Gaze is over the middle finger of the front hand.  Visualize something you want to focus on there, and keep that focus for 5 deep breaths, then repeat on left side.


Eagle:  From standing, hug right knee to chest. Bend left knee and cross right leg around left leg, hooking right foot on either side of left leg. Wrap right arm under left arm. Sit down as low as you can and lift up through arms to stay balanced, reaching elbows and fingertips up and away from face. Stay here for 5 long, deep breaths. Unwind and repeat on other side. 


Heron Pose:  Begin seated in with legs long in front of you.  Bend left knee and place the top of left foot on ground just outside left butt. Bend right knee and take a hold of the outer edges of right foot with either hand. Gently press heel away and up, lengthening right leg.  Draw shoulders down and together on back and lift chest, leaning back slightly. Breathe here for 5 deep breaths and repeat on the other side.


Easy Seat with Gyan Mudra: Begin seated. Cross shins comfortably. Feel both sits bones firmly rooting into the earth. From the base, lift spine as tall as possible—creating space between each vertebra. Allow hands to rest, palms facing up on thighs. Connect index fingers to thumbs. Breathe here for 10 deep breaths.



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