Movement

Yoga Poses To Unlock Success And Well Being

Improve focus and well-being through yoga for success in life and work. Unleash clarity and mental peace amid everyday chaos and confusion with these yoga asanas.

By URLife Team

21 Jun 2023

In today's constantly demanding world, finding focus and maintaining a sense of well-being can feel like an uphill struggle. Finding success in any endeavour can be challenging, and one common hurdle that many individuals face is a lack of focus and concentration. When our attention is divided among multiple tasks or thoughts, it becomes challenging to prioritise and allocate our time and energy effectively. This can result in a lack of direction, leaving us feeling overwhelmed and unsure of where to invest our efforts.

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Benefits of Yoga for Mental Well-being

The solution may be closer than you think, hidden within the ancient practice of yoga. Beyond its physical benefits, yoga holds a transformative power that stretches deep into the world of mental and emotional well-being. Yoga is often considered important for mental health due to its various beneficial effects on the mind and body.

Here are several reasons why yoga is believed to be beneficial for mental well-being:

1. Reduces stress

Yoga incorporates breathing exercises, relaxation techniques, and mindfulness, which can help reduce stress levels. It activates the parasympathetic nervous system, promoting relaxation and calming the mind.

2. Helps to manage anxiety and depression

Regular yoga practice has been shown to reduce symptoms of anxiety and depression. It can help regulate the production of stress hormones and increase the release of mood-enhancing neurotransmitters like serotonin.

3. Emotional balance

Yoga helps cultivate emotional balance by fostering self-awareness and self-acceptance. It provides a safe space to explore and process emotions, leading to increased emotional resilience and stability.

4. Improves sleep quality

Consistent yoga practice can promote better sleep patterns. The relaxation techniques, stretching, and breathing exercises help calm the nervous system, allowing for improved sleep quality and reduced insomnia symptoms.

5. Physical well-being

The mind and body are interconnected, and physical health is closely tied to mental health. Yoga helps improve physical fitness, flexibility, strength, and overall vitality. The physical benefits of yoga can positively impact mental well-being.

Yoga Poses for Better Focus and Success

We spoke with Mumbai-based yoga expert, Shammi Gupta Yogacharya, Founder - Shammi’s Yogalaya, M.A. ( Yogashastra), MBA ( University of Akron, Ohio, USA) about unlocking potential for sharp concentration and a profound sense of inner balance. She has shared some yoga postures that can help focus better and have a positive impact on your mental health.

1. Gyan Mudra

The Gyan Mudra, also known as the Chin Mudra, is a simple hand gesture commonly used in yoga and meditation practices. It can be practised anytime and anywhere, whether you're sitting in meditation, engaged in yoga postures, or simply taking a few moments to centre yourself. It is believed to promote calmness, concentration, and mental clarity.

Here's how you can perform the Gyan Mudra:

Sit cross-legged on the floor or on a chair with your spine upright. Relax your shoulders and close your eyes, if you prefer.
Rest your hands on your knees with your palms facing upward. Gently touch the tip of your thumb to the tip of your index finger. Keep the other three fingers extended and relaxed.
There is no need to press your thumb and index finger forcefully together. Simply allow them to touch lightly, creating a gentle connection.
Ensure that your wrists, arms, and shoulders remain relaxed throughout the practice. Avoid any unnecessary tension in your hands or upper body.
Hold the Gyan Mudra for as long as it feels comfortable, typically during your meditation or yoga practice. You can practise it with both hands simultaneously or with one hand at a time.

Related story: Yoga Is For Everyone

2. Nadi Shodhan Kriya

Nadi Shodhan Kriya, also known as Alternate Nostril Breathing, is a powerful breathing technique in yoga that helps balance the energy channels in the body and calm the mind. Nadi Shodhan Kriya reduces stress, enhances focus, and promotes a sense of inner harmony.

Here's a step-by-step guide on how to practise Nadi Shodhan Kriya:

Sit cross-legged on the floor or on a chair with your spine erect. Relax your shoulders and rest your hands on your knees.
Bring your right hand into Vishnu Mudra. Curl the index and middle fingers toward your palm. Your thumb, ring finger, and pinky finger will remain extended.
Take a moment to settle into the present moment and relax your body. Take a few deep breaths in and out through your nose.
Using your right hand, gently close your right nostril with your thumb. Inhale slowly and deeply through your left nostril to a comfortable count, such as four or six counts.
Once you have completed the inhalation, release your thumb from the right nostril and gently close your left nostril with your ring finger. Exhale slowly and completely through your right nostril to the same count you used for the inhalation.
Inhale through your right nostril, keeping your left nostril closed with your ring finger. Then, release your ring finger from your left nostril and exhale through your left nostril. This completes one round.
Continue alternating the breath, moving from right to left nostril and left to right nostril, for a few minutes or as long as it feels comfortable. You can aim to complete five to ten rounds, gradually increasing the duration over time.

3. Viprit Karani (Legs up the wall pose)

Viparita Karani, also known as Legs up the wall pose, is a restorative yoga posture that helps promote relaxation, improve circulation, and relieve stress.

Here's a step-by-step guide on how to practise Viparita Karani:

Locate a wall with enough space for you to comfortably lie down with your legs extended vertically.
Place a folded blanket or bolster about 5 to 6 inches away from the wall. This prop will support your hips and lower back during the pose.
Sit sideways on the edge of your prop with one hip touching the wall. Ensure that your spine is aligned and your shoulders are relaxed.
As you lie back, simultaneously swing your legs up the wall and shift your weight onto your prop. Your hips should be resting on the prop, and your legs should be extended vertically against the wall. Adjust your position to ensure your tailbone is supported and your lower back feels comfortable.
Allow your arms to rest comfortably by your sides, palms facing up. You can also place a folded blanket or a neck pillow under your head for extra support.
Adjust your body position as needed to find a comfortable and relaxing posture. You should feel a gentle stretch along the back of your legs and a sense of release in your lower back.
Close your eyes and take slow, deep breaths. Allow your body to relax completely, surrendering any tension or tightness. Stay in this pose for 5 to 15 minutes.
To come out of Viparita Karani, slowly bend your knees, roll onto one side, and use your hands to push yourself up to a seated position.

Related story: Yoga poses To Help You De-Stress

4. Half Shirshasana

Half Sirsasana, also known as Half Headstand, is a modified version of the traditional Sirsasana (Headstand) pose. It provides similar benefits while offering more stability and support.

Here's a step-by-step guide on how to practise Half Sirsasana:

Begin by kneeling on your mat or a soft surface. Your knees should be hip-width apart, and your feet can either be tucked under or flat on the mat.
Place your forearms on the mat, parallel to each other, with your elbows directly under your shoulders. Interlace your fingers, creating a stable base for your head and forearms.
Position the crown of your head on the mat, between your interlaced fingers. The back of your head should be cradled in your palms, ensuring the weight is evenly distributed.
Tuck your toes under, engage your core muscles, and slowly lift your hips upward. Straighten your legs as much as possible, allowing your body to form an inverted V shape.
Keep your gaze focused between your forearms, and actively press your forearms into the mat to create a stable foundation. Engage your abdominal muscles and maintain a steady breath.
From the inverted V position, slowly bend one knee and draw it towards your chest. Place your foot on the mat, keeping it flexed and in contact with the ground.
Once your foot is firmly planted, find your balance and stability in the pose. Maintain a straight line from your extended leg to your hips and shoulders. Keep your core engaged and your gaze steady.
Stay in Half Sirsasana for a few breaths or as long as it feels comfortable. Ensure that you are breathing deeply and steadily throughout the pose.
To come out of Half Sirsasana, slowly lower your extended leg back down to meet the other leg. Lower your knees to the mat and rest in Child's Pose or any comfortable resting position.

It's important to practise Half Sirsasana under the guidance of a qualified yoga instructor, especially if you're new to inversions or have any neck or spinal issues. The pose offers benefits such as increased blood circulation to the upper body and enhanced strength and stability.

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