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Yoga for Better Focus

In our modern, fast-paced, and multitasking society, our attention is constantly being pulled outward in many directions. Some of this is normal as we live in the world.  But sometimes we can become overwhelmed with the happenings of the outer world and loose our ability to focus on any one thing for any significant amount of time.

The good news is that focus is a skill and a habit.  And we can cultivate it.

A current scientific study confirms what ancient yogis knew experientially.  Yoga can help us cultivate our focus.  One way yoga helps us steady our attention is by teaching us how to draw our energy back into our bodies.  So, we can be in the world honoring our responsibilities and enjoying all the joys the world offers without being over taken by its demands or distractions.  


And Divas you are well on you way to improving your focus.  The poses you learned this first week of our 21-Day Yoga Challenge will help you be alert and yet grounded in your body.  Today, day 5 of the challenge, we will put all the week’s poses together along with breath awareness and a guided meditation at the end of the practice to form a short, complete, and effective practice.  The practice will help you gather your energy and draw it inward.  Once your energy is collected within, you can direct it as you choose.  This can be powerful in becoming free from constant distraction and grant access to an inner peace. 

Pulling it Together

This week’s practice contains the following asanas and techniques you can use anytime you feel scattered or frazzled.  

  • Breath Awareness
  • Tadasana – Mountain Pose
  • Urdhva Hastasana – Upward Hands Pose
  • Vrksasana – Tree Pose
  • Prasarita Padottanasana – Wide-Legged Forward Bend
  • Adho Mukha Svanasana – Downward-Facing Dog
  • Savasana – Relaxation Pose
  • Prana Shuddhi – Mental Alternate Nostril Breathing

Often the postures and techniques are referred to by their sanskrit name. Sanskrit is an ancient Indian language.  Many ancient scared text were written in sanskrit and it’s considered the language of yoga.  But not all techniques have sanskrit names.

Each pose and technique was chosen for its individual effect as well as for the collective impact they have on cultivating better focus.

Daily Diva Yoga Assignment:

1. Watch the video.

2. Practice the poses and techniques as instructed.

3. Post in the group a pic of you doing one of the poses OR you on your yoga mat.

4. When posting your picture share how the post made you feel.

5. Tag Stephanie Perry-Bush when you post and use hashtag #yoga4divas #blackgirlsdoyogatoo when posting about yoga. (this helps us find the yoga posts easily)

6. Click the video below to get started (if you haven’t already on today’s challenge).

I would encourage you to do these moves right when you awake, or right after your workout, or right before bed, or if all else fails, anytime you can fit it in!  Remember you have all weekend to work with the practice.  Enjoy!


  • Imani says:

    Sharaym! Many thanks for your encouraging post. Since this is a beginner video, please consider offering more modifications & mention of props…verbal cues even if you do not demo them. I thoroughly enjoyed the guided meditation to visualize nadi shodhana. Most beginner students get anxious with this practice; but this variation is much gentler & thus more beneficial until we become more adept. Heri. Mer Aa

    • Stephanie Perry-Bush says:

      Hi Imani,
      Thank you for your thoughtful feedback. I will use it to help improve my offerings. This is one of my favorite meditations for new students. I’m glad you found it helpful.

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