From Distraction to Clarity: This Yoga Pose Might Improve Your Focus

How Practicing Tree pose can Improve Your Concentration/Dharana

Have you ever noticed that when there are a million things to do, it can be difficult to focus on just one? Multi-tasking has been proven to be “not a thing,” because instead of doing multiple things simultaneously, you actually get nothing done. All you do is jump from one task to the next, going in circles, and getting zero accomplished.

Add in some menopausal brain fog or general burnout and you are basically screwed.

I find that when I practice yoga, it settles my mind so that I can focus more on doing one thing at a time. When you slow down and breathe, you are capable of accomplishing more instead of less.

Getting out of my mind and into my body allows me let go of my distractions and focus on what I am doing. Right now. On the mat.

Balance poses are great for training the brain to focus. Focus is like a muscle, the more you practice, the better it gets. Practicing the 6th limb of yoga, Dharana, or Concentration, helps you cultivate this type of focus. Concentrating on one thing brings clarity to the mind and heart, and is something you can practice on the mat to take with you off the mat.

Tree Pose/Vrksasana

Tree Pose/Vrksasana, a one-legged balance pose

This simple one-legged balance pose is one that everyone can practice, you can even use a chair or wall to support you. It builds strength and improves your balance, but it also will improve your focus.

When you try to balance on one leg, you need to pay attention to what you are doing or you will fall over. It’s really hard to run through your to-do list while standing on one leg. It might be possible, but it doesn’t make balancing any easier.

Balancing on one leg requires focus, especially at the beginning, so that you don’t tip over. The more you practice, the easier it gets. Not only do you need to focus your mind, but you also need to focus your eyes.

Drishti/Gaze

Your visual focus is called a Drishti, or Gaze. Your eyes help you balance. It is much easier to walk with your eyes open than closed, and this is because our sight supports balance. It also keeps you from walking into walls.

“The role of vision in the control of balance is well documented. Vision can improve bipedal upright stability during standing and locomotion as part of the integrated sensory feedback system. Alternatively vision impairment has been demonstrated as reducing postural stability.”¹

When you fix your eyes on a specific point, it directs your mind to that point and you focus. If you lose your focus, i.e. your eyes move then your mind wanders somewhere else, your body will bring that to your attention pretty quickly when you find yourself moving off your leg. That’s a hard cue to miss! Starting again reinforces your attempt to focus until your eyes and mind wander less and less. It becomes easier to pay attention to what you are doing, and you will be able to balance for longer.

The more you practice, the easier and more comfortable it gets. We practice on the mat so that we can take the lessons and ideas with us off the mat and into our life.

Notice how you feel after practicing Tree pose for a minute or so on each leg (or maybe just 10 seconds). What does that do for your mental focus? You might not notice a difference after just one time (or maybe you do!), but over time, it becomes more natural to focus on one thing at a time.

Just remember, balance is found by falling over a lot first. Be kind and gentle to yourself as you practice. It’s practice, not perfect. If you fall over, so be it. The benefit is in the practice, not in the success.

Balance tips for Tree pose

1. Focus your eyes on something specific, not just a blank wall. Make sure it’s something that doesn’t move.

2. Feel your foot on the floor. Spread your toes and take up as much space through the sole of your foot as possible.

3. Engage your quads, glutes, pelvic floor, and lower abdominals.

4. It doesn’t matter how high or low the foot of the bent knee is. Press the foot and leg together equally to find your midline.

5. Breathe smoothly and easily through your nose. Focus your attention on your breath. Relax your jaw.

6. Don’t worry about falling over. If you fall, you fall. Try again. And again. No judgment.

7. Let go of the stories in your mind that you “can’t.” Do the best you can. That is enough. You might notice it’s easier to stand on one leg than the other. We all have a dominant side. With practice, you become more even, though we’re never fully even. We don’t lead symmetrical lives, so our bodies have asymmetry. Let that be okay.

8. Have a sense of humor. Falling over is natural. Over time, you’ll fall less.

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I teach online yoga classes to adults over 50 who are looking to stay active with yoga! Practice your Tree pose and many other poses in both live and on demand classes! I offer courses, workshops, and retreats as well! Click this link to receive the weekly Purple Room Yoga newsletter!

1. The Effect of Vision Impairment on Dynamic Balance