7 Best Yoga Asanas In 2024 for Concentration And Memory


Hello Guys, Thanks for visiting our website. Today we will discuss “Best Yoga Asanas for Concentration” So let’s dig into the topic and read in brief.

We all have hectic schedules and lead busy lives, often juggling family life, careers, professional development, and deadlines. We frequently overlook our mental health and the importance of maintaining a relaxed and peaceful mind. This yoga for concentration can definitely help! Given that we are constantly multitasking and running around with never-ending to-do lists, it is critical that we allow ourselves time to concentrate, be calm, and enjoy the present.

Dharana, a Sanskrit word that translates to “concentration,” is the sixth limb of yoga and can be defined as a state of focused attention used during asana, pranayama, and meditation.

Dharana practice can boost your brain power, bring you into the present moment, and reduce mental distractions. These yoga practices may be able to prevent or reduce the effects of dementia, ADHD, Alzheimer’s disease, and other memory/mental issues. Learn more about how the best yoga exercises can help with this here!

Best Yoga Asanas for Concentration

Here we are discussing the 7 Best Yoga Asanas for Concentration.


Tadasana, or Mountain Pose, is the starting point for all asanas. All of the yoga poses you do stem from Tadasana, which is the foundation. Tadasana can be practiced at any time of day, but if you are doing it before or after another asana, make sure your stomach is empty or there is a two to three-hour gap from your last meal. Tadasana is a fundamental Hatha Yoga asana. Maintain the pose for 10-20 seconds. Tadasana is known as the best pose to improve focus.

How to do it:

  • Stand with your feet slightly apart and your weight evenly distributed on both feet.
  • Inhale deeply and lift your arms above your head. Interlock your fingers, palms facing up. Maintain your focus.
  • Exhale and bring your shoulders up to your ears. Straighten your spine and open your chest by rolling back your shoulders and lowering your spine.
  • Relax every muscle in your body.
  • Return to your starting point.


  • Tadasana strengthens your legs and improves your posture.
  • It improves your breathing and raises your awareness.
  • It alleviates sciatica and flat feet.
  • Tadasana strengthens and stretches your spine while firming your abdomen and buttocks.
  • The pose relieves physical tension and pain.
  • It removes staleness and revitalizes you.


Phalakasana is the best way to strengthen your core muscles. It improves stamina and metabolism by focusing on all four stomach muscles, which include the abdomen (or lower back), transverse abdominis, a belt-like structure that runs along our spine from the top of the pelvis down to the tailbone, and internal obliques, which push away from each side while keeping yourself balanced. Phalakasana counts in the best yoga asanas for concentration and focus.

How To Do It:

  • Place your palms shoulder-width apart beneath your shoulders.
  • Put your feet together and firmly press the tops of your feet into the ground.
  • Maintain a long spine and slightly tuck your chin to look down at the floor. Make sure that you’re not hyperextending your neck by forcing it to look too far forward.
  • Hold your body in a straight line by engaging your glutes, core, quadriceps, and arms.
  • Hold this pose for 30 seconds to a minute while breathing evenly.


  • Legs are strengthened.
  • Wrists, forearms, biceps, and triceps are all strengthened.
  • Aids in the development of shoulder joint stability.
  • Tone the abdomen and hips (obliques, transverse abdominus, rectus abdominus).
  • Increases neck strength.
  • Enhances the posterior chain (back muscles, butt, hamstrings).
  • Aids in posture correction.
  • Can help alleviate sciatica pain.
  • Strengthens and tones the entire body.
  • Improves core strength and overall balance and stability.
  • This exercise prepares the body for other arm balances.
  • Stabilizes the scapula (shoulder blade), particularly the serratus anterior.


Utkatasana (Chair Pose) is also known as “Fierce Seat” or “Powerful Pose” in Sanskrit and English. It is a heat-building and strengthening asana that unites all parts of your body into a cohesive and powerful whole.

How To Do It:

  • Begin in Mountain Pose (Tadasana).
  • Exhale as you bend your knees and push your hips back, as if sitting in a chair. To support your lower back, draw your lower abdomen in and up.
  • Send your hips back rather than your knees forward to keep your toes visible.
  • Inhale while raising your arms around your ears and softening your shoulders.
  • Continue to reach higher while sitting lower for 5 to 10 breaths.
  • Exhale as you press your feet down to straighten your legs and then bring your arms down to your sides to return to Tadasana.

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  • Strengthens muscles
  • Boosts stamina
  • Promotes balance and concentration
  • Stimulates blood flow
  • Improves breathing


While Garuda is commonly translated as “eagle,” it is actually a mythical bird known as the “king of the birds” in Hindu and Buddhist traditions. Because it knows how to ride the wind, this magical being transports the god Vishnu through the sky without ever having to land. Garudasana counts as the best yoga asana for concentration and focus.

How To Do It:

  • Put your weight on your left foot.
  • Raise your right foot off the ground.
  • Cross your right thigh over your left thigh as high up as you can.
  • Connect your right foot to your left calf.
  • Extend both arms in front of you, parallel to the floor.
  • Bend your arms and hook your left arm over your right arm at the elbows. Draw your forearms together and wrap your right palm around your left palm, crossing at the wrists, with your arms hooked. (The opposite arm should be on top of whichever leg is on top.)
  • Raise your elbows to shoulder height while keeping your shoulders down and away from your ears.
  • Maintain a perpendicular spine to the floor and a rising crown of the head.
  • Hold for 5 to 10 seconds.
  • Rep on the opposite side.


  • This posture stretches your hips, thighs, shoulders, and upper back, relieving any strain these areas may be under.
  • You improve your balancing abilities by practicing Garudasana.
  • This position strengthens your calves.
  • This position can help those suffering from sciatica and rheumatism.
  • Garudasana increases flexibility and loosens the legs and hips.
  • Improves Focus & Concentration

Natarajasana (Dancer Pose)

Natarajasana, also known as the Dancer Pose, is named after Nataraja, Lord Shiva’s dancing avatar. It is a difficult pose that takes time to master. On an empty stomach, practice Natarajasana every morning. It works best when done early in the morning. Natarajasana is a Vinyasa Yoga asana of intermediate difficulty. Maintain the position for at least 15-30 seconds.

How To Do It:

  • You must begin by standing in Tadasana, also known as the Mountain pose.
  • While bending your left leg, keep your right leg steady on the ground.
  • Then, push your left leg backward.
  • Now, with your left hand, grasp the left foot.
  • Extend your right hand gradually outwards while maintaining your balance and the pose for 15 to 30 seconds.
  • You can also try the pose by bending your right leg while keeping your left leg flat on the ground.


  • Stretches the hamstrings, calves, and quadriceps, increasing flexibility.
  • Tone your lower back and thighs.
  • Arm and shoulder muscles should be toned.
  • enables the chest to be opened
  • It stretches and strengthens your abdominal muscles.
  • Increases the flexibility of your spine, shoulders, and hamstrings.
  • Back muscles are strengthened.
  • Enhances posture
  • Balance & Concentration is promoted.


Virabhadrasana 2 (Warrior 2 Pose), named after a Hindu god who took human form, improves the strength and stamina of both beginner and advanced yogis. Your front knee bends to stretch your hips, your arms engage and extend straight out from your shoulders, and your gaze, or dristhi, remains calm and steady toward your front hand in the pose. It is the second of three Virabhadra-themed poses. Virabhadrasana 2 counts in the best yoga asanas for concentration and focus.

How To Do It:

  • Start by standing in Mountain pose. Step your feet 4 to 4 1/2 feet apart. Turn your right toes out to the right 90 degrees. Turn your left toes slightly inward.
  • Inhale deeply and raise your arms to shoulder height. Turn your palms toward the ground.
  • Exhale and bend your right knee until it is parallel to the ground. Check that your right knee does not extend past your right toes. Press your right heel and the outer edge of your left foot together.
  • Draw your tailbone down and in, then lift your ribcage away from your hips to lengthen your spine. Look past your right shoulder using your fingertips.
  • Take deep breaths while remaining in Warrior II for up to a minute. Exhale after straightening your right leg and releasing your arms. Step together with your feet. Switch sides.


  • Arms, legs, shoulders, and back are strengthened.
  • Stretches the hamstrings, calves, ankles, and shoulders.
  • Sciatica, flat feet, and backache are all relieved.
  • Tone the abdominal organs
  • Improves Focus & Concentration
  • gives a sense of strength and confidence


Ustrasana, also known as the Camel Pose, is a backward bend that mimics the sitting posture of a camel. Ustrasana should be done on an empty stomach and with clean bowels. If that is not possible, exercising in the evenings is acceptable, but make sure you eat four to six hours before practice. Ustrasana is a fundamental Vinyasa Yoga asana. Hold the Ustrasana pose for at least 30-60 seconds after assuming it. Ustrasana counts in the best yoga asanas for concentration and focus.

How To Do It:

  • Kneel on the yoga mat with your hands on your hips.
  • Your knees should be parallel to your shoulders, and the soles of your feet should face the ceiling.
  • Draw in your tailbone towards the pubis as if being pulled from the navel as you inhale.
  • Arch your back and slide your palms over your feet until your arms are straight.
  • Maintain a neutral position for your neck by not straining or flexing it.
  • Hold this position for a few breaths.
  • Breathe out and slowly return to the starting position. As you straighten up, withdraw your hands and bring them back to your hips.

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  • Enhances digestion.
  • Opens and stretches the front of the body. It also helps to strengthen your back and shoulders.
  • Relieves lower back pain in the body.
  • Improves spine flexibility while also improving posture.
  • Assists in overcoming menstrual discomfort.
  • Improves Focus & Concentration

Here we discussed the 7 best yoga asanas for concentration and focus. These asanas are extremely beneficial to people of all ages. They have been shown to help with mental health and stress, as well as sharpen the brain and relieve stress.


Q. Can pranayama help with concentration?

Yes, pranayama is very effective in improving concentration because the breathing exercises in pranayama help in balancing mind and body and thus help in gaining better focus and concentration. For effective results, yoga exercises should be performed on a regular basis. They aid not only in fitness but also in avoiding mental health issues and achieving a sense of balance in life.

Q. What are some of the other advantages of yoga, aside from improving concentration?

Yoga, in addition to improving concentration, also aids in-

  • Increasing flexibility
  • Muscle and bone strengthening
  • Increasing energy levels by promoting respiratory health
  • Keeping metabolic balance
  • Assisting with weight loss
  • Enhancing cardiovascular and circulatory health
  • Improved athletic performance

Q. What else can I do to improve my concentration besides yoga?

Some beneficial lifestyle tips for increasing concentration include-

  • Every day, get 6-8 hours of sleep.
  • Try to avoid spicy and oily food, and eat healthy food like fresh fruits, dry nuts, and vegetables
  • Drink plenty of water to keep yourself hydrated and fresh.
  • Strictly follow a healthy routine that includes exercise and study hours.
  • Allow yourself some time to de-stress and relax.

Q. Should I practice this concentration of yoga on a regular basis?

For effective results, yoga exercises should be performed on a regular basis. They aid not only in fitness but also in avoiding mental health issues and achieving a sense of balance in life.

Q. Can the above-mentioned yoga for concentration help sharpen the brain without causing anxiety?

Yoga, as mentioned above, can be extremely beneficial to people of all ages. They have been shown to help with mental health and stress, as well as sharpen the brain and relieve stress.

Q. Which foods help to improve concentration?

Vitamin B, Vitamin C, Omega 3 fatty acids, and Vitamin D3 are among the foods that are extremely beneficial to the mind and concentration.

Q. Does smoking affect memory and concentration?

Smokers have significantly lower working memory ability and cognitive efficiency than nonsmokers, so people should be aware of the link between smoking and memory impairment. However, some researchers discovered that short-term smokers’ working memory and ability were superior to non-smokers’.

Q. Does chewing gum help concentration?

According to a new study, chewing gum can help you stay focused for longer on tasks that require continuous monitoring.

Q. Does coffee help concentration?

When you study at home, you are frequently surrounded by distractions, making it difficult to cross items off your to-do list. When reading academic journals or listening to lectures, coffee can help us focus and be more alert.

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