The sixth limb of yoga, known as dharana (a Sanskrit term meaning "concentration"), is defined by yoga philosophy as a focused attention state that is employed during asana, pranayama, and meditation.
Engaging in dharana practice can sharpen your mind, help you focus on the here and now, and lessen mental disturbances. Theoretically, these yoga poses may help to prevent or lessen the symptoms of dementia, ADHD, Alzheimer's disease, and other mental health and memory problems.
Here are seven yoga poses and a short but powerful yoga session you can do to help you focus more clearly and be present in the moment.
1. Tadasanas: The foundational balance posture that leads to all other yoga poses is known as the "mother of all asanas." As you start to develop your nervous system and centralize your mind, the mountain position allows you to bring your complete consciousness to your breath.
2. Vrikshasana: This yoga pose is appropriate for beginners. As the name implies, the goal of this stance is to emulate a tree's grace, steadiness, and humility. This is the ideal asana to do first thing in the morning when you're not hungry.
3. Natrajasana: Natrajasana, the dance position, is an excellent way to focus. For optimal benefits, attempt this strenuous posture first thing in the morning on an empty stomach. As an intermediate Vinyasa yoga pose, mastery of this pose may take some practice.
4. Phalakasana: This popular transitional position strengthens the muscles in your arms, shoulders, and core. It produces heat and tones your entire body. For those who are new to yoga, this pose is ideal as it enhances focus and endurance.
5. Garud Asana: This type of yoga stance, which is basic in level, is best done in the morning before breakfast. Maintaining the posture for at least thirty to forty seconds is recommended for optimal outcomes.
6. Ustrasana: This backbend can help you battle fatigue and increase your energy levels while also enhancing your focus and posture. The camel stance strengthens the back and expands the entire front half of the body.
7. Paschimottasana: This is a fundamental hatha yoga pose that is best done on an empty stomach or three to four hours after eating.
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