The Best Yoga Poses for Concentration

Do you often struggle to stay focused? Yoga is an amazing tool to help you increase your concentration and focus. In this article, you’ll learn the best yoga poses to help you stay on track.

Quick facts: Best Yoga Poses For Concentration

  • ✅Yoga can help to improve concentration and focus (Harvard Medical School)
  • ✅The Half Moon Pose (Ardha Chandrasana) is a beneficial pose to help with concentration and focus (Yoga Journal)
  • ✅The Seated Forward Bend Pose (Paschimottanasana) is another beneficial pose to increase clarity of thought and concentration (Yoga Journal)
  • ✅The Child’s Pose (Balasana) is beneficial for calming and focusing the mind (Yoga Journal)
  • ✅Practicing yoga regularly can sharpen focus and concentration (Cleveland Clinic)


Yoga can be an effective and enjoyable form of exercise to help boost concentration and increase focus, no matter what age or fitness level you may be. In fact, the practice of yoga has been used for centuries as a way to calm the mind and improve concentration.

There are numerous poses that can help you to achieve this. The best yoga poses for focus and concentration include:

  • Tree Pose
  • Eagle Pose
  • Corpse Pose
  • Wide-Legged Forward Fold
  • Mountain Pose
  • Dolphin Plank Pose
  • Single-Leg Forward Bend Twist
  • Seated Meditation Pose
  • Child’s Pose

Each of these poses has its own unique benefits to help achieve a state of concentration that may last throughout your day.

Seated Poses

Seated poses are an excellent way to increase concentration in yoga and can help to bring balance to your practice. These poses focus on calming the mind and stilling the breath, allowing you to clear your thoughts and stay focused.

Some of the best seated poses include Child’s Pose, Seated Forward Fold, and Half Lord of the Fishes Pose. Let’s delve into the details of why these poses are so beneficial and how to do them correctly.

Sukhasana (Easy Pose)

Sukhasana, more commonly known as Easy Pose, is a seated yoga pose that is incredibly beneficial when it comes to concentration. This pose allows practitioners to sit comfortably and maintain an upright position while focusing on their breathing. As the name implies, this pose is easy to master and does not require any great strength or flexibility.

In this pose you will cross your legs and bring your feet up onto the inner thighs. Place your hands on your knees either in prayer or simply in a comfortable mudra. Your spine should be long as you focus on inhaling deeply from the belly and exhaling completely.

This seated meditation posture not only helps you focus while practicing yoga but also aids in calming down the mind and allowing clear thoughts to come through. Practicing this posture regularly can help improve concentration levels significantly be it for work, studies or anything else that requires increased focus!

Padmasana (Lotus Pose)

Padmasana (Lotus Pose) is a seated yoga pose which has many physical and mental benefits. The pose is said to balance the energy levels in the body, while aiding in concentration and meditation. In Padmasana, the legs are crossed and the feet rest on the opposite thighs. It can be a challenge to get into this position if you are new to yoga or have tight hips, so take your time when attempting this pose.

The spine should be kept straight during this pose, as curved or slouched shoulders can limit its effectiveness when used for concentration or meditation. Keeping your chin slightly tucked will help support your spine and prevent any neck pain from occurring. You may feel an increased sensation of heat once in Padmasana as energy is activated in different areas of the body; this feeling may help you concentrate better as it helps keep your mind focused on the present moment.

Vajrasana (Thunderbolt Pose)

Vajrasana, which is also known as the Thunderbolt Pose, is a seated yoga posture which can help to improve concentration and focus.

To get into the pose, begin by kneeling on the floor with your legs together and your big toes touching. Place your palms flat on top of your thighs and make sure that you keep your back straight without arching your spine or slouching over. Make sure that you keep your chin parallel to the floor while looking straight ahead. Hold this position for a few minutes while focusing on deep breathing. This can be done multiple times throughout the day to help get rid of mental tiredness and focus more clearly on tasks at hand.

Standing Poses

Standing poses are an important part of a yoga practice because they help to create strength and balance in the body. They can also be a great way to increase focus and concentration.

Let’s discuss the best standing poses for developing your concentration and focus:

Vrksasana (Tree Pose)

Vrksasana, or Tree Pose, is a standing yoga pose that encourages focus and balance. It is also one of the most recognizable poses in yoga, which makes it a great choice for beginners. In this pose, the practitioner stands on one leg with the other leg extended out to the side and planted either on the ground or against their standing leg. The arms are then raised overhead with palms pressed together in Anjali Mudra (the prayer position).

When practicing this pose, it is important to maintain perfect balance between both sides of your body. To do this, stand tall with your feet hip-width apart and press down firmly into your standing foot as you raise your other leg off of the ground. When elevating your arms overhead in Anjali Mudra, engage your core and draw your navel toward your spine to prevent yourself from swaying.

Vrksasana is a wonderful pose for calming both body and mind; as you focus on maintaining balance, concentrate on returning to each inhalation and exhalation – allowing yourself to remain rooted in strength yet gentle surrender.

Uttanasana (Standing Forward Bend)

Uttanasana is an excellent pose for improving concentration and focus. It is a standing forward bend that lengthens the spine, involving a deep forward fold with your hands touching the ground or your feet. This pose helps calm the mind and can be used to effectively reduce stress and tension. Additionally, it brings fresh blood flow to the brain, creating clarity of thought and greater mental alertness. It also strengthens the muscles of your upper body, thighs, hamstrings, calves, and feet.

Practicing Uttanasana regularly can help you feel more balanced and connected within yourself while also reducing stress levels in everyday life.

Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana, or Half Moon Pose, is a standing yoga pose which promotes balance and concentration while also increasing strength and stability. It can be used as a preparation for more challenging poses and is an excellent way to encourage proper alignment of the body.

To practice Ardha Chandrasana, start in Tadasana (Mountain Pose) with your feet hip-width apart and your hands on your hips. Inhale as you lift your right leg up and out to the side, extending it as far as feels comfortable. Exhale as you place your left hand onto the ground or a block for support as you stretch out into Half Moon Pose. Be sure to keep both legs straight and reach through the crown of your head, open through both sides of your chest, and engage your core muscles to stay steady throughout the pose.

Balancing Poses

Yoga is a great way to improve your focus and concentration. Balancing poses such as Warrior ll, Tree Pose, and Half Moon Pose are particularly effective for improving focus and concentration. These poses require you to engage your core and stay present in the moment, which can help you to stay focused.

Let’s take a look at the best balancing poses for concentration:

Natarajasana (Dancer Pose)

Natarajasana, or Dancer Pose, is a balancing asana that requires focus and concentration. It is also known as “Lord of the Dance” due to the iconic imagery of Shiva Nataraja, a representation of Shiva as the Cosmic Dancer. This pose strengthens the thighs and ankles while stretching the shoulders, chest and abdomen. It also helps improve posture, balance and concentration.

To do this pose, start by standing on one foot with both arms raised overhead. Begin by inhaling deeply through your nose and shifting your weight to your standing foot in order to raise your other leg behind you with both hands holding onto it for support. Then slowly exhale as you press your hips forward and lift your chest toward the sky. Keep lifting until your extended leg is parallel to the floor before gently releasing and returning back to starting position. An optional variation can include reaching one arm up towards the ceiling and then switching arms when ready.

As with all yoga poses it is important to be mindful of body alignment in order to avoid injury while focusing on breath throughout each movement.

Garudasana (Eagle Pose)

Garudasana, or Eagle Pose, is a balancing yoga pose that increases concentration and builds strength. In this pose, the body resembles an eagle in flight. It requires patience and focus to find balance and connect the body’s parts in an even manner.

The first step of Garudasana is to bring one foot up in front of the other with both knees bent slightly. The arms will then be held in a “T” position with elbows bent at a 90-degree angle. Next, wrap one arm under the other with hands clasped together resembling wings of an eagle. Finally, straighten arms and legs while keeping knees slightly bent as you focus your gaze ahead. To come out of the pose, release arms and feet before standing up straight in Mountain Pose (Tadasana).

Garudasana improves stability by building strength throughout the entire body including abdominals, upper back muscles, neck, lower back muscles and legs while also bringing focus to mind-body connection. This pose can be practiced alone or incorporated into any balancing posture sequence to increase concentration during practice.

Utthita Hasta Padangusthasana (Extended Hand-To-Big-Toe Pose)

Utthita Hasta Padangusthasana is a balancing pose that focuses on strengthening the legs, hips, and core while improving concentration and focus.

This pose begins in Mountain Pose (Tadasana). From Mountain Pose, step your left foot back into a lunge position with the left knee bent and toes tucked under. Reach the arms up overhead with palms facing each other and draw the abs in to support the spine. Then reach your right hand down to the floor for more balance, if necessary. Lift your left leg off of the floor and set it on top of a yoga block to reduce pressure in your hips or bend it slightly for more of a challenge.

Finally, reach your left hand forward with your palm facing down as you press firmly through your standing leg to create an even base. Hold this pose for five breaths before switching sides. Utthita Hasta Padangusthasana helps strengthen lower body muscles while increasing focus.


Inversions are a powerful category of yoga poses that help to improve concentration and focus. They involve turning the body upside down, or at least partially upside down, in order to reap the benefits. Common examples of inversions include shoulder stands, headstands, and handstands.

In this article, we will explore the benefits of inversions and the best inversions for concentration and focus.

Sarvangasana (Shoulder Stand)

Sarvangasana, or Shoulder Stand, is known for being an inversion that helps to calm the mind and improve concentration. This yoga asana consists of balancing your body on your shoulders, with your legs and feet extended upward. It is a great pose for strengthening the core muscles, increasing flexibility in the spine, and stimulating the endocrine glands.

Although it may seem intimidating at first, this posture can be easily achieved by following some simple steps:

  1. Start by lying flat on your back with your arms by your sides. Engage the core muscles and use them to lift both legs off the ground until they are perpendicular to it.
  2. Then slowly lower them over your head until they are parallel to the ground.
  3. Hold this pose for as long as feels comfortable whilst focusing on regulating breath.
  4. Finally, slowly release out of it using control and maintaining awareness throughout.

Halasana (Plow Pose)

Halasana (Plow Pose) is a yoga pose that helps to improve concentration. It begins in a resting position, lying flat on your back with legs extended and arms resting at your sides. From there, you will inhale deeply and lift both legs off the ground, bending knees to come into tabletop position. From this position, exhale and lower the toes over the head until your toes touch the floor behind your head. Make sure you keep your neck relaxed and use pillows or blankets for support as needed.

While in Halasana (Plow Pose) it is important to maintain an even breath throughout and stay focused on any area of tension or relaxation within the body. Maintaining steady breathing while in this pose can help with mental clarity while also providing many physical benefits to the body like increasing flexibility in the spine, strengthening abdominal muscles, and reducing stress. This was pose can be held for up to 10 minutes depending on individual level of comfort if you are looking for further concentration gains from yoga practice.

Viparita Karani (Legs-Up-The-Wall Pose)

Viparita Karani (Legs-Up-The-Wall Pose) is an inverted yoga pose, which is particularly beneficial for mental health and concentration. In this pose, the practitioner lies on their back with their legs up against a wall or other support, so that the legs are perpendicular to the floor.

Viparita Karani helps to relax the entire body and create balance in both the physical and mental aspects. As gravity helps to distribute your energy and blood flow throughout your body, it increases circulation and reduces fatigue that can come from sitting in a desk chair all day. It also helps to reduce stress hormones in your brain while calming the nervous system, making it perfect for improving focus and concentration.


Achieving a higher state of concentration can be beneficial for your mind, body, and spirit. Yoga can help you do this by strengthening your body and focusing on the poses that specifically target your concentration. This can include meditation techniques such as astanga or vinyasa yoga and yoga poses such as the mountain pose, tree pose, plank pose, cobra pose, and bridge pose.

All of these poses help to improve your focus and provide the physical benefits of stretching muscles and improving flexibility. With practice, you will find that these are some of the best yoga poses for concentration.

FAQs about: Best Yoga Poses For Concentration

Q: What are the best yoga poses for concentration?

A: Cat pose, Half moon pose, and Legs up the wall pose are some of the best yoga poses for concentration.

Q: How long should I hold each pose?

A: The length of time you should hold each pose depends on your individual level of comfort and experience. Generally, it is recommended to hold each pose for 3-5 breaths.

Q: What other techniques can I use to increase concentration?

A: Meditation and breathing exercises are also great tools to increase concentration. Additionally, some people find that using essential oils, listening to music, or reading can also help them stay focused.

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