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Visualization exercises in yoga focus your attention and enhance your concentration. Use them independently or as a path to meditation. Visualization begins with pratyahara, or removing your awareness of sensory input, and dharana, or single-minded concentration. Visualization is a device to preserve these two states of inward focus, decreasing tension levels and encouraging leisure.


During meditation or relaxation, yoga instructors often direct students to imagine their breath streaming in and out of their bodies. This focus on the breath brings awareness to your breathing along with an item of focus to help in bringing you into a relaxed state of concentration. To exercise, picture the inhalation breath drawing in qualities of peace and calm, nurturing and supporting your body and spirit. Enable the exhalation breath to remove any sensations or tensions you want to release. Imagine those qualities riding the waves of your breath, flowing in and out with ease.

Chakra Visualization

Chakras are energy centers located in the body from the pelvis to the top of the head. Each chakra is associated with a various color. As you practice chakra visualization, begin with the root chakra of the pelvis, and picture the warm, deep red bringing a sense of groundedness. Invest a couple of minutes with your attention on each chakra, concentrating on the specific location of the body and feeling the different feelings and experiences that arise. The other chakra colors are as follows: orange at the naval, yellow at the solar plexus, green at the heart, light blue at the throat, dark blue at the third eye or center of the forehead, and purple at the crown of the head.

Guided Imagery

Guided imagery is usually provided by in teacher, although you can exercise separately also. The function of the visualization will lead the images used. For basic leisure, pictures of natures such as mountains, meadows, lakes, streams, and the ocean are frequently utilized. Physicians likewise use guided images in the therapy of a variety of ailments consisting of chronic pain and cancer. Dr. Timothy McCall, Medical Editor of Yoga Journal, notes a growing body of evidence demonstrating that visualization produces changes on the physical level.


Gazing is visual method of concentrating on one item such as a candle, flower, or mandala. The visual focal point of gazing supports you in practicing pratyhara and supplies a point of focus on which you can return when you see your mind has roamed. Mandalas are intense, multifaceted designs utilized to engage attention and improve concentration. Their patterns lead the gazer’s eye to the center of the mandala, encouraging purposeful awareness and quieting the mind.

Yoga Nidra

Yoga Nidra is a sophisticated form of visualization that leads you into a deep state of meditation. Swami Jnaneshvara Bharati teaches that ‘In Yoga Nidra, you leave the Waking state, go through the Dreaming state, and into the Deep Sleep state, yet continue to be completely awake.’ Through the practice of Yoga Nidra, you envision and address numerous parts of your body, heightening your awareness of their connection to each other and to different items, such as the floor on which you’re lying and the clothes you’re using.