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In the second part of the series on asanas that are aimed at improving concentration and helping the mind to focus, we will move to the advanced level of postures.
In the last article, we saw how balancing postures can go a long way in helping improve concentration.
This time, we shall look at some difficult postures which need a great amount of focus, strength and willpower.
These advanced postures require complete attention, as any hesitation will not allow one to perform them in the correct way.
But even if you cannot achieve these postures at the very outset, your efforts will go a long way in increasing your ability to focus and your willpower — both are equally important aspects in enhancing your concentration.
Baka Dhyanasana
- Squat on the floor, keep feet apart.
- Come up on toes, place palms flat on floor in front of feet, fingers pointing forward, and keep elbows bent.
- Lean forward so that outer upper arms touch inner knees.
- Shift body weight to arms, keep feet together and, balancing on hands, lift them off floor.
- Focus on tip of your nose or a point in front of you.
- Hold this position for 10 to 30 seconds.
- Slowly lower feet and return to starting position.
Pada Angushthasana
- Stand straight, placing feet together and palms joined in front of your chest.
- Bend one leg and place the ankle on opposite thigh, close to groin.
- Squat and come up on toes as shown.
- Hold position for 10 to 30 seconds.
- Repeat exercise with other leg.
Lolasana
- Sit with back straight, legs stretched out.
- Bend one leg and place ankle on opposite thigh, close to the groin.
- Bend other leg, place over thigh of bent leg, keep back straight (Padmasana).
- Place hands beside hips with palms down, fingers pointing forward.
- Press down on palms; lift body off floor as shown.
- Hold position for 10 to 30 seconds.
- Gently lower body and resume start position.
Hanumanasana
- Kneel on left knee. Place right foot slightly in front of left knee.
- Place hands on floor on either side of right foot.
- Gradually slide right foot forward. Support weight of body on hands.
- Straighten both legs, extending right leg forward and left leg backward as much as you can without straining.
- In the final position, both legs rest on the ground as shown.
- Come back to starting position.
- Repeat asana with opposite leg forward.
Note: Do not feel discouraged if you can’t perform these asanas in the initial stages. These are advanced asanas which you can master with regular practice. But remember to practise them regularly with focus, attention and dedication.
You will be amazed at the difference these exercises can make in strengthening your body, mind and soul within a very short period of time.
All the best, yogis.
— Bharat Thakur is the founder of Bharat Thakur’s Artistic Yoga.
For questions on yoga, write to dubai.artisticyoga@gmail.com.
For more information, log on to www.bharatthakur.com
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