Nutrition and health expert, DEEPTI ANIL outlines the benefits of the simple Vajrasana, the one asana that can be done even after meals and which increases focus and concentration

A wavering focus is one of the major causes for low productivity at the work place or of low grades at school and college for your children. Clarity and concentration are needed by everyone, especially by students to deal with those long hours of work or study, all of it now online. Achieving better concentration is not really that difficult when one knows where to look for help.

Of the various focus improvement options available today, yoga and pranayama are probably some of the oldest and time-tested methods that can help you sail through your life and especially your studies, in a relatively stress free manner.

To many, yoga asanas may seem more of a physical workout technique, but it works on the mental level too. It makes the body more flexible and improves immunity levels. It also alleviates stress, soothes the nerves and calms the mind.

Deepti Anil

One such asana which relaxes the body, and keeps the spine in its original shape as well as can be useful for building focus is Vajrasana. Vajra means ‘Adamant’ in Sanskrit, and practising this posture builds firmness or stability in everyone’s mind, and especially in that of the student and hence the name.

Vajrasana is the only asana which can be practised on a full stomach as it increases blood supply to the digestive organs and improves digestive health.


Sit erect with your legs stretched out in front of you.

Fold the legs back one by one along the respective thighs.

Make a seat for your hips by touching your big toes to each other and your buttocks resting on your heels.

Bring the knees close to each other.

Rest your palms on the knees.

Sit erect and look straight ahead and breathe normally.


You can light a candle on a small stool at the same level as your gaze, and continue staring at it without blinking till tears roll down your eyes. Close your eyes and imagine the flame of the candle at your eyebrow centre. This is called Tratak and is very effective in improving focus and clarity of the mind.

Stay focused and relaxed during busy work schedules and during the exam season by practising asanas daily. Get a little creative and give yourself a break. Take an A4 size sheet and draw a black hole. Stand five feet away from the paper and now concentrate on the hole. You will see all your tensions melting away and it will appear as if that black hole is absorbing it all up. It really works.


Vajrasana loosens all the stiff joints in the legs and strengthens the muscles in the lower body as well as in the vertebral column and pelvis.

The spine is kept erect in this posture.

Deepti Anil is a public health nutritionist and educator at a leading college in Mumbai for the last 22 years. She is also a qualified yoga teacher and therapist. 

Vajrasan demonstrated by: Soumya Koulgi

Courtesy: Parijna Patrika

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