Today’s students are prone to more stress and pressure in their life. To score good marks, students have to focus on their studies, study overnight and memorize all those chapters studied.
On this, their physical health and fitness are completely neglected. A student can perform well only if they have sound peace of mind and that comes with good physical health and fitness.
15 minutes practice of yoga can help the students to achieve that physical health and fitness and also improve their memory, focus, and concentration.
Here are 11 Yoga poses for students :
1. Matsyasana
Matsyasana, commonly known as fish pose, is the best yoga pose for students. The students have to focus and concentrate on their studies to understand the topics clearly. But, it can be hard to maintain focus every time. On top of that, they develop back pain and neck pain from constantly staying on the desk all day.
Benefits
Matsyasana improves blood circulation to the head. When the brain gains enough oxygen from the blood, it refreshes itself. This helps in improving focus and concentration. Apart from this, it also relieves stress in the neck and back, which can be caused by either mental or physical stress, or possibly both.
How to do it?
- First, bend your right leg and place your right foot on top of your left thigh to do this asana.
- Keep the left leg on the right thigh and repeat the process.
- Lift your back with your elbows, ensuring that it forms an arch, and rest your head on the ground at the same time.
- Now, with your hands, grasp your big toes.
2. Kapalbhati
Students have several physical blockages such as headache and back pain as well emotional blockages such as stress and anxiety which have a negative impact on their study and life.
Kapalbhati is a Yoga practice that focuses on breathing regulation. It is a set of breathing exercises that help to clear physical and emotional blockages in the body, allowing the breath to flow freely.
Benefits
It helps in proper blood circulation in the body. It activates the brain cells, thereby improving memory and concentration power. Plus, it is a trusted technique to relieve anxiety and tension.
How to do it?
- Sit comfortably on a mat in quiet surroundings.
- Raise your hands above your head and place them on your knees. Fold both hands’ index fingers so that the tips of their tips meet the tips of the thumb.
- Close your eyes and relax your shoulders while keeping your head and back straight.
- Take a deep breath in through both nostrils, focusing on the abdomen.
- As you exhale, pull your stomach inwards. You should be able to hear a hissing sound as you exhale.
3. Nadi-Shodhan
Students are probably high stressed individuals. With so much stress and pressure, students may have negative thoughts on their minds. This is why many students are prone to mental health problems such as depression and anxiety. This not only impacts their career but life as a whole.
The Nadi Shodhan is a 5-minute yoga exercise that can greatly assist in regulating your emotional energy and removing bad ideas. It helps to purify and balance energies at the physical, mental, and emotional levels.
Benefits
The Nadi Shodhan pranayama helps to calm the mind and prepare it for meditation. It helps to keep the mind quiet, cheerful, and serene if you practice it for just a few minutes each day. Apart from this, It also aids in the release of tension and tiredness.
How to do it?
- Use The thumb of the right hand to close and open the right nostril
- Use the ring finger of the right hand to close the left nostril.
- Breathe 20 times via your left nostril after closing your right nostril.
- Close your left nostril with your right index finger and breathe through your right nose 20 times.
4. Bhramari
In the list of Yoga poses for students, Bhramari is another one. Too much studying in a short period of time can cause your brain to get overworked. The mind needs relaxation and release of all those hypertension. Your mind needs a break too.
Bhramari (also known as Bee Breath) assists in the discharge of stress and the relaxation of brain waves, resulting in improved memory and confidence.
Benefits
It nurtures peace in your being, which in turn, results in self-healing. It also lowers one’s blood pressure, thus relieving hypertension. It releases cerebral tension, hence it is recommended as a nightly routine yoga for better sleep. It soothes the nerves.
How to do it?
- Close your ears with your index finger or thumb.
- Keep your eyes and lips closed and your mouth slightly apart throughout the operation.
- Take a long, deep breath in and make a long hum like a bee.
5. Padmasana
Studying can be tiring. Too much studying can lead to muscle pain and loss of concentration. Padmasana helps you release muscle tension from sitting and studying for long periods of time.
Benefits
Padmasana connects your mind, body, and spirit while also encouraging physical stability through a healthy and expansive breathing pattern. It both soothes our minds and bodies. By calming our brain and body, the rhythmic breathing pattern of this yoga pose frees up our minds and flushes out the bad thoughts and emotions from our heads, filling them with positive energy. Hence, it helps you relax and also helps you increase your concentration.
How to do it?
- Sit on the floor and close your eyes
- Maintain a straight spine.
- Place your folded left knee on top of your right leg.
- Similarly, place your right knee on top of your left leg and do the same thing.
6. Yoga Nidra
Most of the students pull night over either for meeting assignment deadlines or to study for the exam. Sleeping is very important in our life and yoga says sleeping is a type of exercise too. Yoga Nidra is a state of consciousness between waking and sleeping, like the “going-to-sleep” stage, typically induced by a guided meditation. There is evidence that yoga Nidra helps relieve stress.
Benefits
These yoga practices produce a balance in the workings of your mind as it becomes more relaxed, and as the mind is relaxed, it becomes more productive. It is critical for students to carve out that time from their schedules to follow this habit. Parents can actually inspire their children to practice yoga by doing it themselves.
How to do it?
- Close your eyes and lie down on your back.
- Breathe slowly and deeply.
- Begin by focusing your mind on each and every area of your body, beginning with your right foot.
7. Vrikshasana
Many students receive the punishment of standing with their hands up for not paying attention in their class. But do you actually know that the punishment is also a kind of yoga to enhance your attention?
Vrikshasana is a standing tree pose in which you stand on one leg and then lift and fold the opposite leg into the corresponding thigh. This asana strengthens your knees and is helpful for your overall health, but it’s most useful for enhancing your attention.
Benefits
It expands the hips and strengthens the legs. It enhances neuromuscular coordination. It aids in the development of balance and endurance. It boosts concentration and alertness.
How to do it?
- Stand straight and keep a one-foot distance between your legs
- Raise your arms and join your palms in a namaste over your head.
- Raise your right leg and place it on your left thigh.
- Breathe normally and stay as long as you can
- You can change your legs if you are feeling numb.
8. Padahasthasana
Padahasthasana is an intense standing forward bend position that is one of the most basic asanas. It is a significant position as it is thought to provide spiritual energy in addition to physical stretching and strengthening.
Benefits
This asana has numerous physical benefits, including strengthening your spine and legs, as well as improving blood circulation to your brain.
How to do it?
- Stand straight.
- Now take a deep breath and raise your hands to their full height.
- Hold your breath for a second or two before exhaling and simultaneously bending forward. This asana should be performed with your hands touching your feet and without bending your knees.
9. Vajrasana
Vajrasana is a particularly effective asana for students with memory issues. The Vajra Nadi is activated by Vajrasana, which assists digestion and liver function. It aids in the relief of nerve difficulties, and indigestion, to name a few of its advantages.
Benefits
Vajrasana helps to keep the mind calm and stable. It helps in curing digestive acidity and gas formation. It also helps to relieve knee pain and strengthen thigh muscles.
How to do it?
- Kneel down on a flat area and make sure your ankles, toes, and knees all touch the ground in this stance.
- Before placing both palms on top of your knees, make sure your spine is straight. Now close your eyes and take a few minutes or perhaps a half hour to relax.
- This asana aids in mental relaxation and, when practiced on a regular basis, improves focus.
- This asana also has other advantages, such as aiding digestion and increasing blood flow in the body.
10. Sarvangasana (Salamba Sarvangasana)
Sarvangasana is an inverted yoga position where you stand on your head. This helps in blood circulation to your brain. Because it promotes blood flow to the brain, It is a helpful asana for improving memory.
Benefits
Sarvangasana helps to boost students’ catching and intellectual power. This asana also relieves headaches and, more critically, aids students who are unable to get a good night’s sleep due to stress.
How to do it?
- Lie down first and then slowly raise your legs upwards.
- Place your palms on your back.
- Once your legs have reached a 90-degree angle, keep them motionless.
11. Surya Namaskar
Surya Namaskar, one of the most energizing yoga techniques, is made up of 12 postures that help to affect the functioning of various organs and glands in the body. Doing at least three rounds of Surya Namaskar every morning before starting your studies would help you the most.
Benefits
Your body will become more energetic as a result of this, and blood will flow freely throughout your body. It also improves body and mind strength, stability, and flexibility. It also boosts the capacity of your lungs if done with controlled breath movements.
How to do it?
- Stand in mountain pose
- Raise your arms in an upward salute.
- Move into a standing forward bend
- Enter a half-standing forward bend
- Exhale and return to the forward fold.
- Get into a plank pose
- Lower yourself into a low pushup
- Inhale and enter an upward dog pose
- Get into a downward dog pose
- Move back into the standing forward bend
- Inhale and move back into the upward salute
- Exhale and return to the mountain pose
Conclusion
Students are in dire need of physical as well as mental fitness. Doing these yoga poses just for 15 minutes a day can have a drastic change on students’ physical as well mental health.
Thus, it is highly recommended for students to do these yoga poses to improve their physical and mental health.