STUDENT YOGA

Yoga for Students: Yoga Poses You Need to Practice For Your Concentration

Student often struggles with academic works and not able to concentrate on studies and exam preparation. Stress and anxiety from college works might be taking a toll on concentration. If you’re someone who often finds it difficult to pay attention in class, follow instructions, or learn new things, then practicing yoga as a student could help improve your concentration. A regular practice of yoga can have several benefits for students such as relieving stress, reducing fatigue, improving focus, increasing stamina and strength. Here are some poses that will help you improve concentration as a student.

Introduction to Yoga

Yoga is a physical, mental and spiritual practice that has its origins in Indian philosophy. There are various types of yoga, but all focus on the idea of connection between body and mind, as well as breathing. It is a great way to strengthen your mind-body connection, which can be really helpful for students because you need to be in a focused state when studying. Yoga allows you to achieve this by bringing your attention to the physical sensations of your body and then letting them go. This means that you can clear your mind and focus on what you need to do. Another great thing about yoga is that it’s suitable for everyone, no matter what your experience is or what your level of flexibility is. There are different types of yoga that focus on different areas, so you can choose the type that’s best for you.

How can Yoga Help Students?

Yoga is an excellent way to reduce stress and improve your physical and mental health. It helps to remove toxins from the body, regulate your blood pressure, and increase flexibility and strength. Yoga is beneficial for your concentration as well as your memory, productivity, and focus. Exercises like yoga help to calm the mind and the body; this is perfect for any student who is feeling overwhelmed or stressed from their workload. Having a clear head will help you to focus on your studies and be prepared for exams. Yoga helps to boost your creativity, too. It helps you to find your flow and stay in that zone. This is important when you need to write essays or prepare presentations. Yoga will help you to stay focused on what you are doing so you are not distracted by other things that may be going on.

Can YOGA help perform better in GATE exam?

1 GATE in Architecture & Planning includes Five Years B. Arch. syllabus along with 15% marks for aptitude. An aspirant needs a composed mind and perseverance to cover most of the syllabus. This is where yoga may find a place. If you make a habit of doing yoga every day for better performance in GATE, it essentially gives you daily a gentle reminder to study for GATE on a daily basis covering the syllabus bit by bit. It is found that preparing for an exam daily or on a regular basis yields better result than bulk study a week before the exam.

2 Help from yoga does not end here. When you are few weeks away from GATE or any other exam, stress level my upscale. A number of studies have shown that yoga may help reduce stress and anxiety. Yoga can enhance your mood and overall sense of well-being.

3 In the examination hall also, you may find better concentration because of yoga practice that would eventually help you budget your time efficiently and work faster. Might help in reducing error in solving numerical questions. It is found that some aspirants are not able to perform well even after preparing for good enough. For them, Yoga could be a welcome try!

4 Students prepare for the best performance in exams but are rarely ready for the worst. If unfortunately, that scenario arises, your habit of yoga may come as a rescue or you may console a colleague. Yoga offers physical and mental health benefits for people of all ages. Yoga might also help you manage your symptoms of depression and anxiety that are due to difficult situations.

GATE ARCHITECTURE recommends Yoga

So, we think, Yoga can be helpful! However, it is quite possible that it may not work for you. You should give it a try  for a week and if it works for you, go for it. We call it the Student Yoga. We have tailored it for GATE AR students with a 3-minute yoga practice of Pranayama.

The 3 minutes Student Yoga

First 1 minute: Bahya Pranayama (Breathing in ratio 1 : 2 : 3 :: breath in 4 sec : breath out 8 sec : hold for 12 sec)
Next 1 minute: Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Last 1 minute: Kapal Bhati Pranayama (Deep inhale, Forceful exhale)

Bahya Pranayama

Sit in the Padmasana (lotus pose) or in any comfortable posture. Your spine should be erect. Bahya Pranayama is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breathe out and then hold the breath (retention).  1:2:3 is the ratio of the sequence.

Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Inhale through your left nostril. While inhaling, close your right nostril with your right thumb.
When you feel your lungs are full of breathed air, close the left nostril by the ring and middle finger. The right nostril should also be closed. Hold the breath for 15 sec or as much as you can. Then exhale by opening the right nostril. After the exhale, hold your breath (retention) for 15 sec or as long as you can. Repeat the same sequence through the right nostril.

Kapalbhati Pranayama

  • Inhale deeply through both nostrils, expand the chest.
  • Expel the breath with forceful contractions of the abdominal muscles and relax.
  • Do not strain.
  • Continue active/forceful exhalation and passive inhalation.
  • Complete 30 rapid breaths, then take a deep breath and exhale slowly.
  • This is one round of Kapalabhati.
  • Each round shall be followed by deep breathing.

Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice.

Morning Yoga Ritual for Students

A morning yoga ritual will help you to start your day relaxed, focused, and full of energy. You’ll be able to face your day with confidence, prepared and ready to take on your classes. If you have a stressful day ahead of you, then you might want to practice a calming ritual. If you are in a creative field, then you might want to practice a ritual that helps you to get into your flow. Choose the type of ritual that brings balance to your mind, body, and spirit. Here are some morning yoga rituals for students: – Yoga for Concentration: If you are studying or have an assignment that requires concentration, then you will benefit from a yoga ritual that helps you to calm your mind. This is a great ritual to perform if you have an exam coming up, or if you just need to focus on your studies. – Yoga for Calmness: If you are feeling stressed or anxious, a calm yoga ritual will help to bring your mood from chaotic to calm. – Yoga for Creativity: If you have a creative assignment or project that you need to work on, then you might benefit from a yoga ritual that helps you to get into your flow.

Ardha Chandrasana – Half Moon Pose

This pose helps you to concentrate by steadying your breath. It’s also perfect for seated assignments or studying at a desk. This pose is a combination of both the sun and moon salutation as it will help you to focus on both your breath and your energy flow. This pose will help you to focus your energy on what you want to achieve, and it will help you to maintain that focus. How to do it: Place a yoga block on your desk so that it’s at elbow height. Inhale, and place your palms on the tabletop. As you exhale, slowly lift your elbows so that your upper arms are parallel to the floor. Make sure that your elbows are in line with your shoulders. Gently push your palms into the table as you reach forward with your chest. Hold the pose for five breaths.

Tadasana – Mountain Pose

This pose will help you to bring about calmness and clarity of thought. You’ll be able to focus better on your tasks, and you’ll be able to see the bigger picture. This pose is also a great way to prepare for meditation. It will help to calm your mind and switch your thoughts from the outside world to your breath. How to do it: Stand with your feet together, arms at your sides, palms facing in. As you inhale, slowly lift your arms, extending them above your head, palms facing up. Gaze toward the ceiling or close your eyes. Hold the pose for five breaths, then release.

Bending Exercises For Concentration

Bending exercises are perfect to loosen up the muscles in your back and the rest of your body. This will help you to maintain a posture that is good for your health and concentration. There are different types of bending exercises, and you can use them as a warm up before an assignment or study session. Here are some bending exercises that will help you to concentrate: – Cat-Cow Stretch: This is a great stretch for your back and shoulders. It helps to improve your posture and is perfect for any seated assignment. Start on your hands and knees with your hands directly below your shoulders and knees below your hips. Inhale and round your back like a cat, lifting your head and tucking your chin. Exhale and round your back like a cow, tucking your chin and lowering your head. Repeat the movement five times. – Forward Bending: This exercise is perfect for your stomach, back, and shoulders. It is also a great way to stretch your legs. Start off in a standing position, with your feet hip-width apart and arms at your sides. Inhale, and bend forward from your hips until your hands touch the floor. Exhale and return to the starting position. Repeat this exercise five times. – Seated Twist: This exercise is great for your lower back and shoulders. It is also a good way to stretch your spine. Start this exercise in a seated position with legs crossed and your back straight. Inhale, and turn your torso toward the right side. Exhale, and return to the starting position. Repeat the exercise five times on each side.

Conclusion

Yoga is an excellent way to reduce stress and improve your physical and mental health. It helps to remove toxins from the body, regulate your blood pressure, and increase flexibility and strength. Yoga is beneficial for your concentration as well as your memory, productivity, and focus. Exercises like yoga help to calm the mind and the body; this is perfect for any student who is feeling overwhelmed or stressed from their workload. Having a clear head will help you to focus on your studies and be prepared for exams. A regular yoga practice will not only help you to relax and focus, it will also improve your overall health and well-being. If you are a student who often finds it difficult to pay attention in class, follow instructions, or learn new things, then practicing yoga as a student could help improve your concentration. With these poses, you should be able to find your center and focus on what’s important.

Disclaimer: Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Yoga teacher.

References & suggestive readings:

National Institutes of Health

Hopkins Medicine

Mayo Clinic

Decathlon

Sarvyoga

Vikaspedia

Art of Living

Benefits of yoga for students:

Dr. Health Benefits

JBCN School

The Asian School

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