Yoga for Focus
May reminds me of a time to renew or rekindle habits that are perhaps waning and returning to a place of willingness to learn and grow. As yogis, we will incorporate this ideology into our regular yoga practice, with stronger intentions and mindfulness. This month’s class helps us stay focused and rooted in what brought us onto our mats in the first place. The poses we’ll incorporate will guide you to stay centred, find ease amidst the effort and root to rise.
Sukhasana — Easy/Seated/Meditation Pose
Come into a comfortable seat of your choice. This could be on the ground, you could prop yourself up with a blanket or cushion, sit on a couch, chair or your comfy bed. You could also use a towel or blanket or even a cushion to pad the bum and sit up taller. Cross your legs however you like, in lotus or one foot on top of the other, or one foot in front of the other. The beauty of it is that YOU get to decide what works for you. Keep your head, neck and spine stacked and straight so air circulation is at its optimal. Open your heart by drawing the shoulders down and back. As you lower your gaze or close the eyes, focus your attention toward the space between your eyebrows. Allow yourself at least five minutes in this pose to feel its benefits.
Benefits of this pose include:
- Helps you feel calm and grounded.
- Promotes stability and tranquility.
- Improves postural awareness.
Uttana Shishosana — Puppy Pose
From table top pose, drop the elbows to where the palms were and extend the hands in front, like two railway tracks. You can keep the knees as they are or draw them back a little further but still keeping them in line with the elbows. Allow your forehead to drop toward or onto the mat on an exhale. Close the eyes and hold this pose for a few minutes, noticing where you feel the stretch the most. To come out of the pose, lift the forehead gently on an exhale and push against the palms and elbows to return to table top.
Benefits of this pose include:
- Stretches and opens the muscles of the chest and shoulders.
- Releases tension in the back and neck.
- Relaxes the body and quietens the mind.
Vrksasana — Tree Pose
You can come to stand at the top or centre of the mat, feet hip width apart. Let’s first take a few moments to stand in mountain pose and ground. Bring the hands to the waist for stability. On your next inhale, bring the right heel against the left ankle, toes still touching the ground. Right knee is splayed out, so that the right hip opens up. This is your first tree pose variation. To take it further, bring the entire right foot against the side of the left calf. Pause here for a moment and notice how it feels. To take it further, you can bright the right foot against the inner thigh of the left leg, just below the perineum. Hands can remain on the waist or you can take a variation you like — hands at heart, in the shape of a T, or extended toward the sky. Breathe deeply. To come out of the pose, simply release the foot on an exhale and come back to mountain pose. Repeat on the other foot.
Benefits of the pose include:
- Provides stability and improves your sense of balance.
- Strengthens and tones the muscles of the legs, ankles and feet.
- Calms and relaxes the mind and central nervous system.
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