WHERE DID FOCUS GO?
Our concentration span has decreased considerably with the constant stimulus and distraction of the techie world we live in. We walk around with a little computer in our pockets with the answer to all our questions and a view into the lives of everyone around us. A concept that would have been unhear of prior to 2007 when the first iphone was released. As humans we crave social connection. When you pick up your phone and see a message it gives you a hit of dopamine and a sense of reward. The problem with this is that we get attached to this sense of reward and continue to check our phones more and more frequently. This constant checking breaks our ability to stay focused on even the simplest task and when there are no messages we feel anxious which also hinders our focus and concentration. Other factors that can affect our focus are stress, anxiety, poor sleep quality and a sedentary lifestyle which can all be improved on with movement practices like yoga.
BUILDING FOCUS PATHWAYS
The brain works in a system of pathways. When we learn something new we create a new pathway, which the brain remembers and refers back to. But when we create negative pathways, like poor focus, this is the new pathway that the brain refers to. Yoga builds ‘focus’ pathways in the brain. These new pathways help to strengthen your ability to focus in your life off your mat on your everyday tasks. Moving, breathing, being present on your mat, and feeling the internal and external senses of the poses hone your attention on your practice. Practising with this single focus builds a shield against the distractions of the world. Yoga builds a strong connection between body and mind. When we find this connection we can build these focus pathways. When you are finding it hard to focus in your practice you have lost the body mind connection. Focusing on your breath will help you find the connection. The breath is the ultimate method for finding the ‘present moment’, there is no past or future breath, just the present breath. Consciously breathing as you flow will also tap into the parasympathetic, rest & restore, nervous system, which reduces stress, anxiety and improves your quality of sleep. All great ways to help you build a better ability to focus in life.
EXPLORING BUILDING FOCUS IN YOUR PRACTICE
Turn your phone on silent and give yourself the treat of practising this sequence without distraction. Break the habit of checking your phone and build new pathways for focus with your yoga practice. This practice has plenty of standing balancing poses, which are one of the best families of poses to cultivate focus. When you are faced with a balancing challenge all your ‘to do’ lists are pushed out of your head as you focus on how to find the strength to stay upright against the forces of gravity. There are lots of ways to increase balance challenge beyond standing on one leg - like placing a soft blanket under your standing foot to create an unstable surface to make your muscles, and sense of where you are in space, work harder to keep you standing. Slow transitions are another very effective way of creating focus, it takes more strength, control and focus to move slowly from pose to pose than moving in a faster cardiovascular way in your practice. Pause in your poses and feel the internal sensations of the pose form your feet all the way up to the tip of your crown.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Move through the sequence slowly, particularly when transitioning from pose to pose.
Although all yoga sequences will help you cultivate focus this sequence is particularly focused on this task. Repeat the sequence once a week to help your ability to focus.
Notice the sensations in the body of the poses and as you transition, notice which muscles are contracting and which are stretching.
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru