Seven Yoga Asanas for Concentration

1. Shashankasana - The Hare

Starting Position: Vajrasana

Concentration: on the whole body

Breath: coordinated with movement, normal breathing in the

posture

Repetitions: 1-3 times

Practice: Sit in Vajrasana with hands on the thighs. The upper

body is straight and relaxed. >Inhaling raise both arms above the
head. >Exhaling keep the back straight and bend upper body and
arms forward from the hips, until arms and forehead touch the
floor. The buttocks remain on the heels. >Breathing normally
remain in this position for a while. Relax the whole body, especially
the shoulders, neck and back. >Inhaling keep the back straight and
raise the upper body and arms. >Exhaling return to the starting
position.

Practice the exercise 3 times in total. Remain bending forward for

sometime and consciously perceive the movement of the breath on
the spine.

Benefits: Improves blood supply to the head and therefore

nourishes the eyes and all brain functions. Helps to relieve fatigue
and promotes concentration. Anxiety and depression are relieved
due to its calming effect. The whole spine and muscles of the back
relax in this position and the breath deepens into the back of the
lungs. Abdominal breathing gently massages the digestive organs.

Caution: Avoid this Asana with high blood pressure, glaucoma or

dizziness.
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2. Akarana Dhanurasana - Bow Tensing

Starting Position: Standing

Concentration: on the tip of the thumb

Breath: coordinated with movement and held in the position

Repetitions: 3 times to each side

Practice: Stand with legs wide apart. Right foot points to the front
and left foot outward to the side. Turn the head to the left. The
upper body remains facing the front. >Straighten left arm sideways
to shoulder height and form a fist with the hand with the thumb
stretched upward. >Select a fixed point along the extended line of
the arm and bring the tip of the left thumb so that it is in alignment
with this. During the following movement the gaze is always
directed towards the tip of the left thumb. >Form a fist with the
right hand with thumb stretched upward. Bring the right hand
towards the left hand so the right thumb hides the left thumb.
>Inhaling slowly draw the right hand back towards the right ear as
if tensing a bow. During this movement the elbows remain at
shoulder height. >Retain the breath for a short while in this
position. >Exhaling slowly move right hand again towards left hand,
until right thumb is again in front of left thumb. >Coordinate with
the breath and repeat the arm movement slowly, with great
concentration 3 times. >Come back to starting position and repeat
the exercise on the other side.

Benefits: Helps prevent and improve a rounded back. Stretches

and opens the muscles of the chest, while strengthening the
shoulder, arm and back muscles. Encourages healthy, deep
breathing. The Asana is of great benefit for asthma and bronchitis.
It encourages concentration and improves poor vision
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3. Garudasana - The Eagle

Starting Position: Standing

Concentration: on the balance of the body

Breath: coordinated with movement, normal breathing in the

position

Repetitions: 3 times on each side

Practice: Stand with legs together. Concentrate on a fixed point in

front to maintain balance. Raise the arms, bend the elbows and
wrap the left arm under and around the right arm. Bring the palms
together. >Transfer the weight onto the left leg. Bend it slightly and
wrap the right leg around the front of the left leg. >Bend the upper
body forward until the left elbow touches the right knee. The back
should remain as straight as possible. >Breathing normally remain
for some time in this position. Return to the starting position and
repeat the exercise on the other side.
After one has practiced this Asana for a while it can be performed
with eyes closed and concentration on balance.

Benefits: Increases the ability to concentrate, improves leg and

foot stability and promotes balance. Brings mental harmony. Has a
beneficial influence on the male reproductive organs and is
specifically recommended for prostate problems.
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4. Virasana - The Hero Pose

Starting Position: Vajrasana

Concentration: on the whole body

Breath: coordinated with movement, normal breathing in the

position

Repetitions: 3 times on each side

Practice: Sit in Vajrasana. Hands rest on the thighs and the body is
relaxed. >Bring the left foot beside the right knee with the sole of
the foot flat on the floor. Place the left elbow on the left knee and
rest the chin in the hand. Right hand rests on the right thigh. Tuck
the toes of the right foot under. The right knee remains in contact
with the floor. Transfer the weight onto the right heel. Concentrate
on a fixed point in front. >Breathing normally remain in this position
for as long as comfortable. >Return to the starting position.
>Repeat on the other side.

Benefits: This exercise increases the ability to concentrate. It has a

strong calming effect and frees one from fears. Encourages a
natural foot arch.

Caution: If there has been a recent injury to the foot, this exercise
should be avoided.
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5. Yoga Mudra - Forward Bend Sitting on

Heels
Starting Position: Vajrasana

Concentration: on the relaxation of the whole body

Breath: coordinated with movement, normal breathing in the

position

Repetitions: 3 times
Practice: Sit in Vajrasana. Body is straight and hands rest on the
thighs. Relax the whole body. >Inhaling stretch the arms above the
head, then bring them behind the back and grasp the left wrist with
the right hand. >Exhaling bend the body forward from the hips,
keeping the back straight, until the forehead touches the floor. The
buttocks remain on the heels. >Breathing normally concentrate on
the whole body and relax. >Remain in this position for as long as
comfortable. >Inhaling slowly bring the body upright. At the same
time stretch the arms above the head. >Exhaling return to the
starting position.

Benefits: Calms the mind and the nerves, increases blood supply
to the head, increases the ability to concentrate and stimulates
digestive function.

Caution: Avoid this Asana with high blood pressure or dizziness

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6. Khatu Pranam - Greetings to Khatu  

This exercise balances and harmonizes body, mind and soul in a
perfect way.

On a physical level it strengthens, stretches and relaxes the

muscles, ligaments and joints of the whole body. It expands the
lungs and deepens the breath so energy can flow more freely
throughout the body. Circulation is stimulated and fatigue is
overcome. Because more blood is supplied to the head, there is an
improvement in concentration and eyesight. Khatu Pranam also
makes the spine more flexible and promotes healthy function of
organs and glands. If one practices these exercises with regular
discipline, Khatu Pranam also becomes a powerful tool in regulating
the entire nervous system. One can balance strong emotions and
overcome nervousness and depression.

On a spiritual level, Khatu Pranam is like a cosmic dance or Mudra

(spiritual expression). It has a strong influence on our energy
centres (Chakras) and the life energy (Prana) flows better
throughout the whole body. The Tattvas (elements) and biorhythms
are brought into balance. It expands consciousness, harmonises the
body, breath and nervous system, and promotes the feeling of
calmness. It broadens the consciousness to perceive the vital
energy existing everywhere.

Perform 4-6 rounds of Khatu Pranam once or twice a day, especially

when feeling tired and you will feel fresh and vital.

Starting Position: Vajrasana

Concentration: on the whole body

Breath: coordinated with movement

Repetitions: 4-6 times

Practice: Sit in Vajrasana. The body is erect, hands rest on the

thighs. Back, neck and head form a straight line. Relax the whole
body.

1. Inhaling raise both arms above the head. Place the palms
together and stretch a little higher and slightly back. Look
towards the hands.

2. Exhaling turn the palms to the front. Keeping the back and
arms straight, bend forward from the hips until the arms and
forehead touch the floor (Shashankasana).

3. Inhaling bring the upper body forward along the floor until the
shoulders are between the hands, the toes are tucked under.
Chin, chest, knees and toes touch the floor. The buttocks are
slightly raised.

4. Holding the breath lower the hips to the floor and with the
help of the hands lift the body up (Bhujangasana). The
shoulders are pressed down and back. Stretch not only
through the lumbar spine but also through the thoracic spine,
so that the whole of the spine is evenly arched. The feet rest
flat on the floor. Straighten the arms only to the degree that
the hips can remain in contact with the floor. Look up.

5. Exhaling tuck the toes under, straighten the arms and legs
and raise the buttocks high. Bring the heels to the floor, so
the whole of the foot contacts the floor. Upper body and arms
form a line and the head hangs relaxed between the straight
arms. Body weight is distributed between the hands and the
soles of the feet. Gaze is directed towards the navel.

6. Inhaling step the right foot between the hands and lower the
left knee to the floor. The toes of the left foot can be tucked
under or lie flat on the floor. Raise the head and look up. The
palms or fingers touch the floor. The right side of the
abdomen and chest rest on the right thigh.

7. Holding the breath extend the arms above the head and bring
the palms together. Stretch the whole body up and slightly
back. Look towards the hands.

8. Exhaling return to Position 6.

9. Holding the breath bring the left foot beside the right and
 straighten the knees. Allow the upper body to hang forward
completely relaxed. If it is possible, place the palms of the
hands on the floor.

10. Inhaling raise the body with the arms extended above the
head. Bring the palms together and stretch the whole body up
and slightly back. Look towards the hands. The back is evenly
extended.

• The Asanas now continue in reverse order.

11. Exhaling bend forward again and allow the upper body to
hang, as in Position 9.

12. Inhaling step back with the right foot, lower the right knee to
the floor and look up, as in Position 6.

13. Holding the breath raise the arms as in Position 7.

14. Exhaling lower the arms and place the hands beside the foot
on the floor, as in Position 6 or 12.

15. Holding the breath step the left foot back beside the right foot
and raise the buttocks high as in Position 5.

16. Inhaling lower the hips to the floor and come into
Bhujangasana, as in Position 4.

17. Exhaling place chin and chest on the floor and raise the
buttocks, as in Position 3.

18. Holding the breath pull the upper body back into
Shashankasana as in Position 2.

19. Inhaling raise the body with arms above the head and place
the palms together as in Position 1.

20. Exhaling lower the arms and return to the starting position.

• In the second round step the left foot forward between the hands
in Position 6 and back again in Position 12. In the third round,
step the right foot forward again in Position 6, etc.

• The postures of this exercise sequence can also be performed as

individual Asanas. To practice in this way hold each position
for some time with normal breathing.

Khatu Pranam Mantras

• Position 1ॐ असतो मा सद्गमयom asato mā sad gamayaOM Lead us

from unreality to reality
• Position 2ॐ तमसो मा ज्योतिर्गमयom tamaso mā jyotir gamayaOM
Lead us from darkness to light

• Position 3ॐ मृ त्योर्मामृ तं गमयom mṛtyor mā amṛtam gamayaOM Lead

us from death to immortality

• Position 4ॐ सर्वेषां स्वस्तिर्भवतु om sarveṣām svastir bhavatuOM May

everywhere be good health

• Position 5ॐ सर्वेषां शान्तिर्भवतु om sarveṣām śāntir bhavatuOM May

everywhere be peace

• Position 6ॐ सर्वेषां मङ्गलं भवतु om sarveṣām maṅgalam bhavatuOM

May everywhere be harmony

• Position 7ॐ सर्वेषां पूर्णं भवतु om sarveṣām pūrṇam bhavatuOM May all

realize completeness

• Position 8ॐ लोकाः समस्ताः सु खिनो भवन्तु om lokaḥ samastāḥ sukhino

bhavantuOM May there be happiness and prosperity on all
planes

• Position 9ॐ द्यौः शान्तिःom dhyauḥ śāntiḥOM Peace be in the

universe

• Position 10ॐ अन्तरिक्षं शान्तिःom antarikṣam śāntiḥOM Peace be in

the atmosphere

• Position 11ॐ पृ थिवी शान्तिःom pṛthivī śāntiḥOM Peace be on earth

• Position 12ॐ आपः शान्तिःom āpaḥ śāntiḥOM Peace be in the waters

• Position 13ॐ ओषधयः शान्तिःom oṣadhayaḥ śāntiḥOM Peace be in the

herbs and fruits

• Position 14ॐ वनस्पतय: शान्तिःom vanaspatayaḥ śāntiḥOM Peace be

in the plants and trees

• Position 15ॐ विश्वे देवाः शान्तिःom viśve devāḥ śāntiḥOM Peace be in

the elements

• Position 16ॐ ब्रह्म शान्तिःom brahma śāntiḥOM Peace be of the

Supreme

• Position 17ॐ सर्वं शान्तिःom sarvam śāntiḥOM Peace be everywhere

• Position 18ॐ शान्तिरे व शान्तिःom śāntir eva śāntiḥOM Peace, only

peace

• Position 19ॐ सा मा शान्तिरे धिom sā mā śāntir edhiOM Peace be in

my mind and heart

• Position 20ॐ शान्तिः शान्तिः शान्तिःom śāntiḥ śāntiḥ śāntiḥOM Peace,

 Peace, Peace

Benefits:

• Position 1 + 19Stretches all the muscles, ligaments and joints of

the upper body and relaxes the organs of the abdomen and
chest. The lungs are expanded and the breath spreads into all
areas of the chest, particularly into the sides of the lungs. The
energy flows more freely throughout the body, especially into
the limbs. This posture influences the Vishuddhi Chakra.

• Position 2 + 18The increased blood supply to the head promotes

concentration. The Asana has a calming effect and relieves
tiredness, nervousness and depression. It relaxes the neck
and shoulders, deepens the breath into the back and releases
tension in the back. The pressure of the thigh and the
movement of the breath into the abdomen massages the
intestines. This posture influences the Muladhara Chakra
(especially when practiced with Ashvini Mudra).

• Position 3 + 17Stretches the entire spine and counters a rounded

back. The posture relaxes the pelvic region and is of benefit to
the organs of the lower abdomen. Deep, diaphragmatic
breathing is promoted which stimulates the flow of energy
throughout the whole body.

• Position 4 + 16Stretches the whole spine and front of the body.

Stimulates the flow of energy and increases the flow of the
breath into the sides of the lungs. Circulates blood to all
organs of the pelvis, abdomen and chest, and stimulates
function of all glands. The position calms strong emotions.
Strengthens the back, arm and shoulder muscles. Extends the
spine and stretches the hip flexors, thus is excellent in
preventing a rounded back. For this reason, this Asana is
recommended for those with sitting professions. The Asana
has a balancing influence on the Svadhishthana Chakra.

• Position 5 + 15Strengthens the whole body. Stimulates blood

circulation and particularly increases the flow of blood into the
head. In this way the Asana counters tiredness and aids
concentration and eyesight. Stretches the calf muscles and
helps foot strain and venous return. This posture balances the
energy flow of the whole body and has an activating effect
upon the Sahasrara Chakra.

• Position 6 + 14Extends the back and stretches the muscles of the

hips and pelvic floor. Promotes good posture. The Asana
develops deeper breathing and healthy digestion. This posture
 influences the Anahata Chakra.

• Position 7 + 13Stretches the whole of the upper body, especially

along the sides of the chest. The chest is opened and
expanded, allowing the breath to flow evenly into all areas of
the lungs. Improves balance and leg stability. Extends the
back and stretches the hips, promoting good posture and a
relaxed meditation pose. The Asana influences the Vishuddhi
Chakra.

• Position 8 + 12 (as for 6 + 14)

• Position 9 + 11The upper body can relax in this position. All joints
of the spine, shoulders and arms are relieved of strain and
receive an increased supply of blood. Stimulates the function
of all internal organs and muscles, as well as the sense organs
in the head (eyes, ears etc.). Stretches the back muscles and
the muscles of the legs. This Asana activates the Manipura
Chakra.

• Position 10Invigorates the whole body, balances energy flow and

stimulates the function of all glands. Deepens the breath,
stimulates digestion and helps relieve diseases of the throat.
The posture has a balancing effect upon the Vishuddhi
Chakra.

Caution: Avoid this sequence of Asanas with very high blood

pressure or dizziness.

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7. Virasana - Hero Pose - Variation

Starting Position: Vajrasana

Concentration: on the balance of the whole body

Breath: normal breathing

Repetitions: 3 times

Practice: Sit in Vajrasana. Come into a squatting position on the

toes. Place the hands on the knees. The back is straight.
>Breathing normally close the eyes and hold this position for a
short time. Bring the palms together in front of the chest and once
again hold the posture. >Open the eyes, keep palms together and
stretch the hands above the head. Press the arms slightly back and
close the eyes. >After some time open the eyes, lower the arms
and place the hands on the knees. Slowly return again to the
starting position.

Benefits: Strengthens the back, shoulder and foot muscles.

Stretches the muscles along the side of the body and shoulders.
Deepens the breath and promotes good posture. Improves body
awareness, balance and concentration. Calms the nerves.

Caution: This Asana should not be practiced if it creates pain in the

ankles or knees.

After this exercise relax in Anandasana.

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