Textbook: Yoga for Concentration | Yoga: A Healthy Way of Living - Class 7 PDF Download

 Page 1


Yoga for 
ConCentration Overview In earlier units we have discussed more about yoga and 
physical health. In this Unit, we will focus on yoga as a means 
to enhance concentration in order to promote emotional and 
intellecutal health. You know that concentration is an act 
or ability to give your continuous attention or thought to a 
single object or a single activity. It is the most fundamental 
requirement for achieving anything in life. It is required for 
school lessons, homework or even for leisure-time activities. 
Concentration can be improved by developing harmony 
between body and mind. We know that without a healthy 
body, our mind cannot work efficiently. Similarly, without a 
healthy mind, our body cannot work efficiently. Therefore, 
it is essential that we develop harmony. Here, our emotions 
play a major role. If we are able to regulate our emotions, 
then it will be easier for us to discipline the mind and attain 
better concentration. In this context, the yogic practices of 
yama, niyama, asana, pranayama, pratyahara and dhyana 
(meditation) play an important role. These practices can 
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct 
in society. There are five restraints: (i) Ahimsa (non-
violence); (ii) Satya (truthfulness); (iii) Asteya (non-
stealing); (iv) Brahmacharya (celibacy); (v) Aparigraha (non-
possessiveness).
Unit 4
Page 2


Yoga for 
ConCentration Overview In earlier units we have discussed more about yoga and 
physical health. In this Unit, we will focus on yoga as a means 
to enhance concentration in order to promote emotional and 
intellecutal health. You know that concentration is an act 
or ability to give your continuous attention or thought to a 
single object or a single activity. It is the most fundamental 
requirement for achieving anything in life. It is required for 
school lessons, homework or even for leisure-time activities. 
Concentration can be improved by developing harmony 
between body and mind. We know that without a healthy 
body, our mind cannot work efficiently. Similarly, without a 
healthy mind, our body cannot work efficiently. Therefore, 
it is essential that we develop harmony. Here, our emotions 
play a major role. If we are able to regulate our emotions, 
then it will be easier for us to discipline the mind and attain 
better concentration. In this context, the yogic practices of 
yama, niyama, asana, pranayama, pratyahara and dhyana 
(meditation) play an important role. These practices can 
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct 
in society. There are five restraints: (i) Ahimsa (non-
violence); (ii) Satya (truthfulness); (iii) Asteya (non-
stealing); (iv) Brahmacharya (celibacy); (v) Aparigraha (non-
possessiveness).
Unit 4
Yoga for Concentration 71
Niyamas refers to the five observances. These are:  
(i)  Shaucha (cleanliness); (ii) Santosha (satisfaction);  
(iii) Tapas (austerity); (iv) Swadhyaya (knowing about 
self  ); (v) Ishwarapranidhana (surrender and devotion to 
god). Through Yama and Niyama, one develops love and 
kindness for every living creature, feeling of satisfaction, 
peace of mind, balance and harmony with oneself and the 
society. Yama and Niyama help in developing control on 
our mind resulting into better focus.
Asanas are physical postures which are performed by 
coordinating the movement of body and breath. This results 
into enhanced concentration.
Pranayama means extension or expansion of breath 
(prana). It regulates our breathing system. It increases 
the supply of oxygen to the brain. With these, our brain 
functions in a better way, and reduces anxiety and anger. 
Pranayama calms the mind and helps in concentration of 
mind.
Pratyahara is an important yogic practice as it helps in 
enhancing our concentration. In pratyahara, we control our 
senses of hearing, seeing, smelling taste and touch. You 
know that we have five sense organs  –  eyes, ears, tongue, 
nose and skin. We continuously receive stimulation from 
these sense organs. Some of these make us emotionally 
disturbed. As a result, we cannot concentrate on anything. 
Therefore, it is important that we should select right things. 
If we select right things, it will save our time and energy and 
also enhance our concentration. You can better understand 
this from an example. Suppose you see a fight in school or 
at home or you watch violence in a movie. After seeing that 
you may be disturbed and keep on thinking about those 
scenes only. As a result, you cannot focus on your study. 
But, if you read a good story, attend an inspiring event 
or watch a good movie, it would help you to work better 
Page 3


Yoga for 
ConCentration Overview In earlier units we have discussed more about yoga and 
physical health. In this Unit, we will focus on yoga as a means 
to enhance concentration in order to promote emotional and 
intellecutal health. You know that concentration is an act 
or ability to give your continuous attention or thought to a 
single object or a single activity. It is the most fundamental 
requirement for achieving anything in life. It is required for 
school lessons, homework or even for leisure-time activities. 
Concentration can be improved by developing harmony 
between body and mind. We know that without a healthy 
body, our mind cannot work efficiently. Similarly, without a 
healthy mind, our body cannot work efficiently. Therefore, 
it is essential that we develop harmony. Here, our emotions 
play a major role. If we are able to regulate our emotions, 
then it will be easier for us to discipline the mind and attain 
better concentration. In this context, the yogic practices of 
yama, niyama, asana, pranayama, pratyahara and dhyana 
(meditation) play an important role. These practices can 
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct 
in society. There are five restraints: (i) Ahimsa (non-
violence); (ii) Satya (truthfulness); (iii) Asteya (non-
stealing); (iv) Brahmacharya (celibacy); (v) Aparigraha (non-
possessiveness).
Unit 4
Yoga for Concentration 71
Niyamas refers to the five observances. These are:  
(i)  Shaucha (cleanliness); (ii) Santosha (satisfaction);  
(iii) Tapas (austerity); (iv) Swadhyaya (knowing about 
self  ); (v) Ishwarapranidhana (surrender and devotion to 
god). Through Yama and Niyama, one develops love and 
kindness for every living creature, feeling of satisfaction, 
peace of mind, balance and harmony with oneself and the 
society. Yama and Niyama help in developing control on 
our mind resulting into better focus.
Asanas are physical postures which are performed by 
coordinating the movement of body and breath. This results 
into enhanced concentration.
Pranayama means extension or expansion of breath 
(prana). It regulates our breathing system. It increases 
the supply of oxygen to the brain. With these, our brain 
functions in a better way, and reduces anxiety and anger. 
Pranayama calms the mind and helps in concentration of 
mind.
Pratyahara is an important yogic practice as it helps in 
enhancing our concentration. In pratyahara, we control our 
senses of hearing, seeing, smelling taste and touch. You 
know that we have five sense organs  –  eyes, ears, tongue, 
nose and skin. We continuously receive stimulation from 
these sense organs. Some of these make us emotionally 
disturbed. As a result, we cannot concentrate on anything. 
Therefore, it is important that we should select right things. 
If we select right things, it will save our time and energy and 
also enhance our concentration. You can better understand 
this from an example. Suppose you see a fight in school or 
at home or you watch violence in a movie. After seeing that 
you may be disturbed and keep on thinking about those 
scenes only. As a result, you cannot focus on your study. 
But, if you read a good story, attend an inspiring event 
or watch a good movie, it would help you to work better 
Yoga : A Healthy Way of Living 72
and focus on your studies. Therefore, it is necessary that 
we see hear, taste, smell and touch the right things. This 
will protect us from unnecessary disturbances, enhance 
concentration and help us in achieving our goals. 
Meditation relaxes our body and mind. In meditation we 
have to concentrate on any object or spot continuously for 
some time. It helps to increase our ability to concentrate. 
It also enables us to control our emotions and enhances 
harmony.
All the above yogic practices help us in having harmony 
between body and mind, thereby improving concentration 
and improving performance of mental work.
Let us perform these yogic practices to have better 
results.
YOgic practices fOr c OncentratiOn Prepare your body to perform asanas. For this, perform 
micro-yogic activities like neck rotation, shoulder rotation, 
wrist rotation, finger rotation, ankle rotation, etc. and 
follow it by Surya Namaskara. Perform Surya Namaskara 
by following the steps as given in Unit 2 of this book.
AsAnA 
As discussed in earlier units, asanas are body positions or 
postures. These postures are performed in standing, sitting, 
prone and supine positions. The asanas provide multifold 
benefits. These keep us physically and mentally fit. The 
asanas also help to control stress and improve overall 
performance of the body and mind. It is very important to 
be alert and conscious while doing the asanas. At the same 
time one must be relaxed while practising asana. Some 
asanas are given on next pages.
Page 4


Yoga for 
ConCentration Overview In earlier units we have discussed more about yoga and 
physical health. In this Unit, we will focus on yoga as a means 
to enhance concentration in order to promote emotional and 
intellecutal health. You know that concentration is an act 
or ability to give your continuous attention or thought to a 
single object or a single activity. It is the most fundamental 
requirement for achieving anything in life. It is required for 
school lessons, homework or even for leisure-time activities. 
Concentration can be improved by developing harmony 
between body and mind. We know that without a healthy 
body, our mind cannot work efficiently. Similarly, without a 
healthy mind, our body cannot work efficiently. Therefore, 
it is essential that we develop harmony. Here, our emotions 
play a major role. If we are able to regulate our emotions, 
then it will be easier for us to discipline the mind and attain 
better concentration. In this context, the yogic practices of 
yama, niyama, asana, pranayama, pratyahara and dhyana 
(meditation) play an important role. These practices can 
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct 
in society. There are five restraints: (i) Ahimsa (non-
violence); (ii) Satya (truthfulness); (iii) Asteya (non-
stealing); (iv) Brahmacharya (celibacy); (v) Aparigraha (non-
possessiveness).
Unit 4
Yoga for Concentration 71
Niyamas refers to the five observances. These are:  
(i)  Shaucha (cleanliness); (ii) Santosha (satisfaction);  
(iii) Tapas (austerity); (iv) Swadhyaya (knowing about 
self  ); (v) Ishwarapranidhana (surrender and devotion to 
god). Through Yama and Niyama, one develops love and 
kindness for every living creature, feeling of satisfaction, 
peace of mind, balance and harmony with oneself and the 
society. Yama and Niyama help in developing control on 
our mind resulting into better focus.
Asanas are physical postures which are performed by 
coordinating the movement of body and breath. This results 
into enhanced concentration.
Pranayama means extension or expansion of breath 
(prana). It regulates our breathing system. It increases 
the supply of oxygen to the brain. With these, our brain 
functions in a better way, and reduces anxiety and anger. 
Pranayama calms the mind and helps in concentration of 
mind.
Pratyahara is an important yogic practice as it helps in 
enhancing our concentration. In pratyahara, we control our 
senses of hearing, seeing, smelling taste and touch. You 
know that we have five sense organs  –  eyes, ears, tongue, 
nose and skin. We continuously receive stimulation from 
these sense organs. Some of these make us emotionally 
disturbed. As a result, we cannot concentrate on anything. 
Therefore, it is important that we should select right things. 
If we select right things, it will save our time and energy and 
also enhance our concentration. You can better understand 
this from an example. Suppose you see a fight in school or 
at home or you watch violence in a movie. After seeing that 
you may be disturbed and keep on thinking about those 
scenes only. As a result, you cannot focus on your study. 
But, if you read a good story, attend an inspiring event 
or watch a good movie, it would help you to work better 
Yoga : A Healthy Way of Living 72
and focus on your studies. Therefore, it is necessary that 
we see hear, taste, smell and touch the right things. This 
will protect us from unnecessary disturbances, enhance 
concentration and help us in achieving our goals. 
Meditation relaxes our body and mind. In meditation we 
have to concentrate on any object or spot continuously for 
some time. It helps to increase our ability to concentrate. 
It also enables us to control our emotions and enhances 
harmony.
All the above yogic practices help us in having harmony 
between body and mind, thereby improving concentration 
and improving performance of mental work.
Let us perform these yogic practices to have better 
results.
YOgic practices fOr c OncentratiOn Prepare your body to perform asanas. For this, perform 
micro-yogic activities like neck rotation, shoulder rotation, 
wrist rotation, finger rotation, ankle rotation, etc. and 
follow it by Surya Namaskara. Perform Surya Namaskara 
by following the steps as given in Unit 2 of this book.
AsAnA 
As discussed in earlier units, asanas are body positions or 
postures. These postures are performed in standing, sitting, 
prone and supine positions. The asanas provide multifold 
benefits. These keep us physically and mentally fit. The 
asanas also help to control stress and improve overall 
performance of the body and mind. It is very important to 
be alert and conscious while doing the asanas. At the same 
time one must be relaxed while practising asana. Some 
asanas are given on next pages.
Yoga for Concentration 73
Garudasana (Eagle posture)
This asana is named after the well-known 
bird Garuda (eagle). In this asana, the hands 
with arms placed in front look like the beak 
of an eagle.
Let us perform Garudasana by following 
the steps given below:
Starting position:  Stand erect with feet 
together, hands by the sides of the thighs. 
 1. Balancing on the left foot, raise the right 
leg, bend the right knee and wrap it 
around left leg. 
 2. Entwine the forearms keeping the left 
elbow remaining below. Keep the palms 
together in front. Keep trunk as erect as 
possible and maintain the posture for 5 
to 10 seconds.
Releasing position:
 3. Release arms. Put the right foot down on 
the floor.
 4. Come to the starting position. 
 Repeat it by changing the position of legs 
and arms.
Remember the following points:
Do’s Don’ts
• Attempt it within the 
limitation of your body.
• Keep the trunk erect.
• Avoid any jerks.
• Do not apply force on any 
part of the body.
Page 5


Yoga for 
ConCentration Overview In earlier units we have discussed more about yoga and 
physical health. In this Unit, we will focus on yoga as a means 
to enhance concentration in order to promote emotional and 
intellecutal health. You know that concentration is an act 
or ability to give your continuous attention or thought to a 
single object or a single activity. It is the most fundamental 
requirement for achieving anything in life. It is required for 
school lessons, homework or even for leisure-time activities. 
Concentration can be improved by developing harmony 
between body and mind. We know that without a healthy 
body, our mind cannot work efficiently. Similarly, without a 
healthy mind, our body cannot work efficiently. Therefore, 
it is essential that we develop harmony. Here, our emotions 
play a major role. If we are able to regulate our emotions, 
then it will be easier for us to discipline the mind and attain 
better concentration. In this context, the yogic practices of 
yama, niyama, asana, pranayama, pratyahara and dhyana 
(meditation) play an important role. These practices can 
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct 
in society. There are five restraints: (i) Ahimsa (non-
violence); (ii) Satya (truthfulness); (iii) Asteya (non-
stealing); (iv) Brahmacharya (celibacy); (v) Aparigraha (non-
possessiveness).
Unit 4
Yoga for Concentration 71
Niyamas refers to the five observances. These are:  
(i)  Shaucha (cleanliness); (ii) Santosha (satisfaction);  
(iii) Tapas (austerity); (iv) Swadhyaya (knowing about 
self  ); (v) Ishwarapranidhana (surrender and devotion to 
god). Through Yama and Niyama, one develops love and 
kindness for every living creature, feeling of satisfaction, 
peace of mind, balance and harmony with oneself and the 
society. Yama and Niyama help in developing control on 
our mind resulting into better focus.
Asanas are physical postures which are performed by 
coordinating the movement of body and breath. This results 
into enhanced concentration.
Pranayama means extension or expansion of breath 
(prana). It regulates our breathing system. It increases 
the supply of oxygen to the brain. With these, our brain 
functions in a better way, and reduces anxiety and anger. 
Pranayama calms the mind and helps in concentration of 
mind.
Pratyahara is an important yogic practice as it helps in 
enhancing our concentration. In pratyahara, we control our 
senses of hearing, seeing, smelling taste and touch. You 
know that we have five sense organs  –  eyes, ears, tongue, 
nose and skin. We continuously receive stimulation from 
these sense organs. Some of these make us emotionally 
disturbed. As a result, we cannot concentrate on anything. 
Therefore, it is important that we should select right things. 
If we select right things, it will save our time and energy and 
also enhance our concentration. You can better understand 
this from an example. Suppose you see a fight in school or 
at home or you watch violence in a movie. After seeing that 
you may be disturbed and keep on thinking about those 
scenes only. As a result, you cannot focus on your study. 
But, if you read a good story, attend an inspiring event 
or watch a good movie, it would help you to work better 
Yoga : A Healthy Way of Living 72
and focus on your studies. Therefore, it is necessary that 
we see hear, taste, smell and touch the right things. This 
will protect us from unnecessary disturbances, enhance 
concentration and help us in achieving our goals. 
Meditation relaxes our body and mind. In meditation we 
have to concentrate on any object or spot continuously for 
some time. It helps to increase our ability to concentrate. 
It also enables us to control our emotions and enhances 
harmony.
All the above yogic practices help us in having harmony 
between body and mind, thereby improving concentration 
and improving performance of mental work.
Let us perform these yogic practices to have better 
results.
YOgic practices fOr c OncentratiOn Prepare your body to perform asanas. For this, perform 
micro-yogic activities like neck rotation, shoulder rotation, 
wrist rotation, finger rotation, ankle rotation, etc. and 
follow it by Surya Namaskara. Perform Surya Namaskara 
by following the steps as given in Unit 2 of this book.
AsAnA 
As discussed in earlier units, asanas are body positions or 
postures. These postures are performed in standing, sitting, 
prone and supine positions. The asanas provide multifold 
benefits. These keep us physically and mentally fit. The 
asanas also help to control stress and improve overall 
performance of the body and mind. It is very important to 
be alert and conscious while doing the asanas. At the same 
time one must be relaxed while practising asana. Some 
asanas are given on next pages.
Yoga for Concentration 73
Garudasana (Eagle posture)
This asana is named after the well-known 
bird Garuda (eagle). In this asana, the hands 
with arms placed in front look like the beak 
of an eagle.
Let us perform Garudasana by following 
the steps given below:
Starting position:  Stand erect with feet 
together, hands by the sides of the thighs. 
 1. Balancing on the left foot, raise the right 
leg, bend the right knee and wrap it 
around left leg. 
 2. Entwine the forearms keeping the left 
elbow remaining below. Keep the palms 
together in front. Keep trunk as erect as 
possible and maintain the posture for 5 
to 10 seconds.
Releasing position:
 3. Release arms. Put the right foot down on 
the floor.
 4. Come to the starting position. 
 Repeat it by changing the position of legs 
and arms.
Remember the following points:
Do’s Don’ts
• Attempt it within the 
limitation of your body.
• Keep the trunk erect.
• Avoid any jerks.
• Do not apply force on any 
part of the body.
Yoga : A Healthy Way of Living 74
Benefits
• It helps to loosen the joints of legs and arms.
• This asana helps to give static stretching of the muscles 
of upper and lower parts.
• It enhances concentration.
• It develops balance in the body.
Limitation
• Those suffering from muscular pain, spasm, injuries of 
bones and joints should not practise it.
Baddhapadmasana
Baddha means ‘bind’ and Padma 
means ‘lotus’.  
Let us perform Baddha-
padmasana by following the 
steps  given below:
Starting position: Sit with legs 
extended in front. Fix the right 
foot on the left thigh and the 
left foot on the right thigh 
(Padmasana).
 1. Take the arms behind the back and cross them at the 
back. Hold the right big toe with right hand and left 
big toe with left hand. Maintain the posture for 5-10 
seconds.
Releasing position:
 2. Release toes. Bring arms by the side of your body. 
 3. Release the foot lock. 
 4. Sit with legs extended in front and relax.