How To Focus At Home With Yoga
Focusing is difficult. On one side of the spectrum, we have amazing fall weather, which is pleasantly distracting. On the other we’re so busy and overwhelmed that it’s hard to know what to complete first. With yoga there are breathing and yoga movements that can help lead to better overall focus.
Breathing
First, as with most living things, is the breath. Without breathing no forward movement can be accomplished. Within one’s yoga practice pranayama breathing can be included. This is where one alternates breathing in one nostril and out the other. It is meant to calm the system therefore leading to more concentration.
Do this while sitting in a cross-legged position, use your fingers to close one side of your nose while breathing in the other, and then exhale. Alternate breathing for about 15 minutes to calm the mind.
If you’re new to a yoga practice, saying “Ohms” may be incredibly uncomfortable and may be more distracting and less helpful. I know it was for me when I first started. Giggling was not the intent, but if you are comfortable, feel free to do a couple rounds of “Ohms” in the privacy of your home. Do so while sitting in a cross-legged position as well, keeping your hands at heart center to feel the vibration coming from your chest.
The soothing vibration will help soothe and focus the mind.
Movements
Chalynn Hess, a personal trainer and yoga instructor from Cape Town, South Africa states that yoga movement is about, “Concentrating on the movements and staying clam and relaxed in what could be considered an uncomfortable position for one’s body. By doing this a person overpowers the possibility of loosing focus.”
This mental practice can be utilized in other aspects of life especially working and studying as we do here at Newhouse. Five low-key moves anyone can do are listed below. These are good whether you’ve done yoga or not and are recommended by Yoga Journal.
Side Bends
Elise Edson, a yoga instructor in Boulder, Colorado states that, “Side bends are freeing as they stretch the fascia between the ribs and side body.” The sides of the body are usually neglected. Our body does a lot of up and down movement, but very little side to side. This will reawaken that part of the body. Again, this will be new to the body and possibly not a comfortable movement, but by doing it and focusing on doing it properly, it can be beneficial mentally. While still seating in a cross-legged position, core sturdy, reach one hand overhead, palm turned inward and take five breaths in that position before alternating. Alternate as many times as you feel needed.
Side Plank Pose
The benefits are similar to that above. By concentrating on the breath it re-focuses the mind. With right knee on the ground, left leg outstretched with the foot parallel put your right arm slightly behind you as you stretch your left arm up, opening up your chest. Hold for about 3 to 5 breaths then change sides.
Cat / Cow
The cat I grew up with loved arching her back after waking from a nap. It did look pleasant as it stretches the vertebrae. This is a favorite as the move improves spine flexibility. It is beneficial to the neck and shoulders as well. This move is good if you have been sitting a while and are having pain in your lower back, which can throw off your concentration. It stretches muscles around the lungs as well. Start by going on your hands and knees, inhale while moving your chest towards the ground and tail bone towards the ceiling. On an exhale arch your back up while brining your chin down. Repeat 5 to 10 times.
Seated Meditation
Anything with the word “meditation” in it is good. Keeping your legs crossed in a sitting position, open your arms up, palms facing down and hold for 30 seconds. Keep this process going for approximately 2 minutes. To help ease the pain of holding your arms out for a long period of time, imagine they’re floating on water, it will immediately ease your shoulder and neck tension and allow your arms to stay out longer than you anticipated. It is also a good practice in focusing your mind on one thing, which can be beneficial in your studies.
Star Pose
Also a sitting position where your legs are outstretched and the bottom of your feet come together; leaning forward at the hips, go as far as you’re comfortable. Inhale as you sit up and lengthen your spine and exhale and you lean forward, hands on ankles and head between your legs and stay for about 5-10 breaths.
So there you go! Try one or all daily prior to starting your study session and see how it benefits your focus and concentration.
