By incorporating yoga into your daily routine, you can experience enhanced cognitive functions, a sharper memory, and greater mindfulness, ultimately leading to a more balanced and fulfilling life, says an expert. Himalayan Siddhaa Akshar, author, columnist, and founder of Akshar Yoga Kendraa, provides insights into how yoga can benefit cognitive health.
Yoga and Mind-Body Connection
Yoga, an ancient science that connects the mind and body, offers a systematic approach to synchronizing every breath. It teaches the body to channel internal energies and universal powers through various asanas, mudras, and breathwork techniques. This ancient wisdom is a guide to unlocking the true potential of the mind and body, raising awareness, and offering strength to the spirit. According to Akshar, yogic science recognizes the human body as an intricate system where each organ, muscle, and cell is interconnected. “Yoga unites the power of the mind with the dynamism of the body, working in harmony with the subtle energy system, known as the ‘nadis’. The essence of yoga lies in strengthening communication within the body,” he says.
Yoga and the Nervous System
The human body comprises an intricate web of ‘electrical wiring’ known as nerves, responsible for communication between the brain and the entire body. These nerves transmit messages to and from the brain, ensuring seamless coordination of bodily functions. The stronger and more robust the nervous system, the better the communication. Yoga plays a key role in enhancing this connection. Stress, fatigue, depression, and unhealthy lifestyle habits can disrupt this communication, weakening the nervous system and causing confusion, mental fog, and reduced focus. Yoga can act as a bridge, restoring harmony and balance by improving blood circulation, increasing oxygen supply, and promoting mental clarity, Akshar adds.
*Cognition, Memory, and Mindfulness Through Yoga*
Yoga can stimulate the brain by increasing oxygen-rich blood flow, reducing stress hormones, and promoting neuroplasticity (the brain’s ability to rewire itself for better function). Research has established that pranayama, meditation, and yoga asanas help to activate the hippocampus and prefrontal cortex, the areas responsible for memory and cognition.
Yoga Poses to Enhance Cognitive Health, Improve Memory and Mindfulness
Shirshasana (Headstand)
Steps:
1. Kneel down and place your forearms on the ground; interlock fingers to form a stable base.
2. Place the crown of your head between your hands and gently lift your legs off the ground, engaging the core.
3. Maintain balance and extend your legs straight up, keeping your body aligned.
4. Hold the posture while breathing deeply and focusing on a single point.
Best Time: Early morning on an empty stomach, or in the evening after a light meal.
Duration: Start with 10-15 seconds and gradually increase to 1-3 minutes.
Benefits:
– Improves blood flow to the brain, enhancing memory and focus.
– Strengthens the nervous system, promoting mental clarity.
– Boosts confidence, patience, and mindfulness.
*Kapalbhati Pranayama (Skull Shining Breath)*
Steps:
1. Sit comfortably in a cross-legged posture, shoulders relaxed and spine straight.
2. Focus on your breath; inhale deeply and then exhale forcefully by contracting the abdominal muscles while keeping inhalation passive.
3. Continue rhythmic exhalations at a steady pace.
Best Time: Early morning on an empty stomach for maximum benefits.
Duration: Start with 3 rounds of 30 exhalations and gradually increase.
Benefits:
– Enhances the brain’s cognitive function by increasing blood supply.
– Improves alertness of the mind.
– Enhances focus and mindfulness.
– Removes mental fatigue and detoxifies the nervous system.
Ganesh Mudra (For Intelligence and Strong Memory)
Steps:
1. Keep the spine straight, sit comfortably, and bring hands in front of the chest.
2. Clasp the fingers in a fist-like grip with the right palm facing outward and left palm facing inward. Switch the hands and repeat.
3. Apply resistance by pulling your hands apart without releasing the grip.
4. Focus on the breath and release the tension.
Best Time: Anytime during meditation or mindfulness practice.
Duration: Hold for 5-10 minutes while focusing on deep breathing.
Benefits:
– Stimulates the brain and sharpens mental focus.
– Enhances willpower and increases resilience.
– Promotes mindfulness by aligning breath with movement.
By incorporating these yoga practices into your daily routine, you can enhance cognitive health, improve memory, and cultivate mindfulness, leading to a more balanced and fulfilling life.
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