Phase 2 · Concentrate, Then Stop

Part of the 4 Week Yoga Program for Focus and Attention

25 Minute Yoga Sequence for Focus and Reset

Weeks three and four. Harder balance work, and a longer stretch of doing nothing at the end.

The second half trains the alternation rather than either half on its own: concentrated effort, then a real break, then back. The balance poses get harder, and the recovery at the end gets longer. That pairing is the actual skill for a working day made of screen blocks, and it is more useful than either being able to concentrate for hours or being able to relax completely.

25 min · Level 1

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Wann hilfreich

For weeks three and four, three times a week, with the three minute break once or twice a day. Twenty-five minutes. A mat and a wall. This trains attention and gives you a way to break up screen time. It does not reduce how much you use your devices, and it is not a treatment for ADHD.

Attention

Single leg poses with the arms overhead and the gaze moving. Considerably harder than a Tree Pose with a fixed point.

Physical effect

Legs and spine, and enough effort that the ending feels like a change of state.

The alternation

Concentrated work, then a proper stop. Learning the switch is the thing that transfers to a working day.

Counting, again

Four minutes. By now you will notice how much sooner you lose count on a bad day.

Sukhasana

4 min

Schneidersitz

Count each out breath to ten, then start again. Back to one whenever you lose it.

The counting is the measurement as well as the exercise. How far you get says something about the day you have had.

Mehr über Sukhasana erfahren

Marjaryasana

1 min

Katzenpose

Hands and knees, rounding on the out breath.

The spine, briefly, before standing up.

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Bitilasana

1 min

Kuh Haltung

Chest forward on the in breath. Eight rounds.

The other direction, and the front of the shoulders opens after a morning of reaching forward.

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Work, and then balance on tired legs

Fifteen minutes. The order matters: the effort comes first so that the balance poses are genuinely demanding.

Utkatasana

45 sec, twice

Stuhl

Chair Pose, two sets.

Tiring the legs first is what makes the balance work an attention exercise rather than a physical one.

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Vrkasana B

45 sec each side

Baum B

Tree with the arms overhead. Close your eyes for ten seconds if it is steady.

Eyes closed removes the visual anchor and leaves attention to do the work on its own.

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Eka Pada Utkatasana

30 sec each side

Einbeinige Stuhlhaltung

One-legged Chair. Sit back onto one leg, the other crossed over, hands together.

A single leg pose with the knee bent, which is harder to hold together than it looks.

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Virabhadrasana 3

30 sec each side

Krieger 3

Warrior III, fingertips on a wall or free if it is there.

The hardest thing in the sequence, on legs that have already worked.

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The other half

Six minutes with nothing to direct. This is not a cool down, it is the second thing the session is training.

Viparita Karani

4 min

Das Siegel der Umkehr

Legs up the wall. No counting, no point to look at, nothing to hold together.

Four minutes of not directing anything, immediately after fifteen of concentrated effort. That contrast is the whole session.

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Savasana

2 min

Totenstellung

Flat, then up.

Two minutes, and then back into the day.

Mehr über Savasana erfahren

Phase 2 · Weeks 3 to 4

This practice is part of a program

It belongs to Concentrate, Then Stop, the second phase of the 4 Week Yoga Program for Focus and Attention. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Three times a week for weeks three and four. Afterwards, keep the three minute break daily and this one whenever a week has room for it.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

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