Yoga is well known for its potential to improve physical strength and suppleness, but it is also a practice for the mind. From its earliest roots in India over 2000 years ago, yoga has always been about nurturing a stronger and healthier relationship between the mind and body.
Now, we know more than ever about the mental health benefits of yoga. It’s long been known that exercise boosts mood by triggering the production of endorphins (“feel good” chemicals) and lowering stress levels.
However, it’s now understood that yoga can go further than this: the combination of movement, breath and mindfulness also enhance mental clarity and sharpen focus and concentration. Here’s a deeper look at how yoga classes at our welcoming London studios give you the opportunity to train not just your body, but also your mind.
Yoga trains you to stay focused on the present moment
The “monkey mind“ is a Buddhist analogy that compares restless mental chatter with a monkey swinging from tree to tree. The human mind naturally tends to drift from one thought to another, but when we are feeling particularly anxious or unsettled, this process can go into overdrive.
Often, it works against our goals and ambitions by heightening our inner critic, dampening creativity and making us impatient and easily distracted. When left unchecked, this state of mind can eventually lead to serious mental health problems such as anxiety or depressive disorders.
A monkey mind can be difficult to break free from without a concerted effort, but yoga helps you to do precisely that. As you move through the different postures, your attention will naturally flow to achieving the required combination of alignment, balance, and breathwork. Just as we can build up our muscles, breathwork can train and strengthen our minds.
This is sometimes described as “mindful movement” because you will become more aware of your physical sensations and become more practiced at focusing on one task at a time. Over time, you will find that this strengthens your ability to concentrate and focus in other areas of your life.
Breathwork boosts cognitive function
When you take a yoga class, your instructor will focus not just on coaching your physical poses, but also your breathing techniques (known as “pranayama”). Ancient yogis believed that by controlling your breath, you can also control the power of your mind and rebalance your inner energies.
These beliefs are now backed by science: when we breathe more deeply, we increase the oxygen flow to the brain and this helps to boost mental function and alertness. When we slow down and control our breath, we also reduce our cortisol levels, which helps to ease anxiety and supports clearer thinking.
If you are prone to brain fog, or just need extra mental sharpness for a work or academic assignment, then a few minutes of focused breathing at the start of your day can help you to feel more clear-headed and productive.
Stress relief supports concentration
As we have seen, yoga supports your ability to focus and concentrate through a combination of breathing exercises and physical movements. It also aids the release of physical stress in the body, particularly the shoulders, neck and spine. This is not only good for your muscles and posture, but also your brain.
Over time, your circulation will improve and the increased blood flow to the brain supports better mental clarity. The release of physical stress also reduces mental clutter and gives you more headspace to focus on work, creativity, relationships, and those other aspects of life that matter most to you.
Furthermore, over time, you will probably find that reduced stress levels lead to a better night’s sleep. Good quality sleep is a cornerstone of mental health: when we are rested, we are more able to focus and more emotionally balanced, so we can deal more effectively with those inevitable setbacks and frustrations that life throws at us.
The benefits of a consistent practice
A one-off or sporadic yoga session may give you a temporary sense of calm, but for sustained benefits, consistency is the key. If you have a local yoga studio, then regular classes can help to keep you accountable, as well as provide structure and helpful tips, feedback and guidance.
There are various different types of yoga: Power Yoga is based on Vinyasa Flow, which focuses on the dynamic linking of movement and breath. It’s ideal for building up physical strength and stamina alongside boosting mental clarity. If you are looking for a slower pace with a more mindful focus, then Yin Yoga will suit you best.
Don’t worry if you’ve never tried a class before: you can work out your own pace, and adopt the resting pose for any moves you haven’t quite figured out yet. Whatever style of yoga you choose, don’t push yourself too hard or set goals for yourself: as we said, consistency matters most – and the rest will naturally fall into place over time.
Simple yoga moves for clarity and focus
Here are a few yoga poses you can try at home to support mental clarity”¦ but make sure that you always listen to your body and consult your doctor before starting if you have any injuries or health concerns.
Tree Pose (Vrksasana)
Stand tall, bring one foot to rest on the opposite calf or thigh, and focus your gaze on a still point in front of you. This balancing pose sharpens concentration and steadies the mind.
Seated Forward Bend (Paschimottanasana)
Sit with legs extended, inhale to lengthen your spine, then fold forward gently. This calming pose reduces stress and helps quiet racing thoughts. (Any lower back pain/history, please make sure you bend your knees.)
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Start on your hands and knees, with your wrists aligned under your shoulders and your neck long. Inhale, and move between arching and rounding the spine, controlling your exhale as you do so. This helps to release tension in the back and improves mental alertness.
Start your yoga journey today
If you are interested in finding out more about the power of yoga to enhance your mental performance, get in touch with us today and we’ll be happy to recommend the perfect class for you.