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In my recent City Solicitor interview I talked about how yoga can help stressed, busy professionals find greater clarity and focus. A regular practice cultivates mindfulness and discipline that translate into every area of our life.

This focus is something that develops over time. However, you can tap into the mental benefits of yoga no matter where you are, or how much or little time you have, with these three yoga poses for sharper focus.

Eagle Pose (Garudasana)

Eagle pose is one of the fundamental postures of hot yoga. We use it to work all the joints in the body and open them up. Releasing tension from our joints helps us shed stress and anxiety that causes distraction. In Garudasana you must concentrate in order to balance and work deeper into the posture. This cultivates focus and trains your mind go deeper into the task at hand.

Tree Pose (Vrikshasana)

In this pose we emulate has the grace, stability, and calm of a tree. The first part of the posture is creating a firm base with your standing leg, which activates your muscles and mind. Then you find your balance as you bring your other leg up. This physical process of laying a foundation then moving into the balancing element is great practice for finding serenity and concentration in challenging circumstances. head to knee with stretching

Seated Forward Bend (Paschimottanasana)

Forward bends are excellent tools for relieving stress and freeing yourself from irritations. Seated forward bend takes you to the floor, so you can ground your whole body. For maximum benefits, spend a moment adjusting your seat so your weight is evenly distributed. Then breathe gently into the posture, gradually extending and relaxing your upper body over your legs. This posture relieves stress, anger, and frustration, helping to calm and clear your mind.

Even if you don’t have time for a full yoga session, you can transform a hectic day with these three simple postures and pranayama breathing. As you develop the habit of physically working to improve your focus, you will find it becomes easier, both in the studio and in daily life.

What’s your best tip for finding focus? Share in the comments!