In 21st century society, mental clarity, focus, and cognitive function has become key in many aspects of life. A person’s overall wellbeing can be enhanced by improving concentration during work, sustaining memory, or relieving stress through brain health. What if there was a form of exercise that can help you utilize the full potential of your mind and that is also reasonable and easy to do – for instance, yoga? This workout for the mind might be the answer for you as research and studies claim that practicing yoga improves cognitive capabilities and wards off mental exhaustion.
We will look into ways yoga can assist in improving brain functions with the help of research conducted on this topic together with simple measures that can assist you in doing this. The practice of yoga can be a complete solution to mental fitness as it can help with memory enhancement and promotion of neuroplasticity. So, in the following paragraphs, I’d like to write about fascinating facts I found about the relationship between yoga and the brain.
The Impact of Yoga on Brain Function
Yoga is an ancient practice that has gained immense popularity over the years, and it is only recently that researchers have been looking into the impact of practicing yoga on overall brain health. According to research, a set of breathing and meditation techniques that involve physically stretching various body parts or assuming specific poses have been proven to help improve various aspects of the brain.
Neuroplasticity and Yoga
One of the ways how yoga improves health of the brain is the promotion of neuroplasticity – brain’s capacity to reorganize itself by forming new neural connections throughout life. Regular practice of yoga has been shown to elevate the density of grey matter in areas of the brain that are important for the performance of memory, emotions and judgments.
According to the findings published in the Journal of Physical Activity and Health, participants who intended to do yoga for twelve weeks improved in their memory and attention as well as having some alterations in the brain, specifically the hippocampus, which is known to be involved in the processes of learning and memory.
Stress Reduction and Cortisol Levels
Yoga is also effective in enhancing stress reduction which is achieved through modulating the stress response. In yoga sessions, there are breathing techniques that are purported to reduce the level of cortisol, the stress hormone in the body. High levels of cortisol in the body for extended periods are associated with age-related cognitive deficits, poor memory, and even anxiety or depression.
Stress is not only alleviated through yoga but protection against chronic stress that is harmful to the brain is also offered ensuring the survival of brain power over a period of time.
How to Use Yoga for Good Brain Health
Integrating yoga into your daily life can be an effective way of taking care of your brain. Here is a step by step approach to help you get started:
Step 1: Start with Breathwork (Pranayama)
In yoga, the essence is primarily around breathing. Breathing alone is extremely beneficial as it helps in calming the nervous system, relieving stress and clearing the mind.
Recommended Technique: Nadi Shodhana (Alternate Nostril Breathing)
- Sit comfortably in a straight spine position.
- Using your right thumb, block your right nostril and slowly inhale through the left nostril.
- With your ring finger on the right hand, block your left nostril and breathe out through the right nostril.
- Now, breathe in through the right nostril. Once inhaled, block the right nostril and exhale through the left.
This practice helps in balancing the two hemispheres of your brain while improving cognition. To begin, try performing this for about 5 to 10 minutes before starting your day.
Step 2: Add Asanas for Brain Activation
Not only do yoga asanas (postures) help you become more flexible and strong, but they also ensure enough blood flow to the brain which further helps in enhancing cognitive function.
Recommended Poses for Brain Health:
- Adho Mukha Svanasana: This inversion, commonly known as Maha Dandi Yoga, helps a lot in increasing the blood supply to the brain and pumping life into it.
- Vrksasana: Standing on one leg helps in refining the brain’s executive functions like balance, concentration and focusing.
- Balasana: Aiding in stress reduction, facilitates while relieving the nervous system and encouraging relaxation thereby helping the body produce less cortisol.
Begin with these poses in a gentle format for 15-20 minutes at the start. Breathe and move your body through the postures precisely but slowly. After some time, these asanas will help you become not only flexible but will also sharpen your focus and help strengthen your memory.
Step 3: Mindfulness Meditation
Meditation is a vital part of yoga for the wellness of the brain: By conditioning the mind to be still in time through the dome of inner eye, for the time being, meditation makes one more attentive, more able to memorize and control his emotions better.
Easy Method of Meditation:
- Sit comfortably on a cushion with eyes shut, both the hands on your legs and palms resting up.
- Concentrate on your breath, paying close attention to your breathing and the movement of your chest while inhaling and exhaling.
- And when it does (as it always does), your wandering thoughts will make you bring the focus back to your breath for the time being.
Try to do them daily for 5 to 10 minutes at first to improve through time attention and stress and anxiety.
According to studies, practicing mindfulness meditation boosts the grey matter in the cognitive control. And self-regulatory areas of the brain which help in further improving one’s concentration.
Benefits of Yoga for Brain Health
Regularly doing yoga is proven to have various positive effects on your brain. Some of the most important ones are listed below:
Enhanced Cognitive Function
It has been proven in several research studies that cognitive function is improved as a result of regular neuroplasticity and memory-enhancing yoga exercises. Several studies found that consistent practice of yoga also led to a thicker prefrontal cortex. Which is primarily responsible for executive functions such as plans, deciding, and exercising self-control.
Reduced Anxiety and Depression
Yoga is effective in managing physiological stressors which plays a large role in anxiety and depression. Also, physical exercises as well as meditation cause the levels of cortisol to drop and endorphins. The body’s “happy chemicals” – to be released.
A research conducted by Shapiro et al. and published in Frontiers in Psychology states that practicing yoga for 12 weeks has helped a lot of people who were suffering from anxiety and depression.
Heightened focus and ability to concentrate
Yoga which instructs you to pay attention to your breathing and focus your mind, helps with concentration. So when you practice yoga and tell your brain to ignore everything but just the moment. You improve your chances of concentrating in other aspects such as at work or when studying.
What are some basic barriers for utilizing yoga for brain health that should not be observed
Though yoga has almost always been positive there have been some mistakes that keep recurring:
Working Too Hard
Yoga is meant to be easy and relaxing, especially for a beginner. But even annoying and painful twisting can sometimes bring certain benefits. It’s important to listen to your body and take breaks when needed. But overexerting yourself can then again lead to a blowing strain on the body. And that stress goes on to nullify the benefits of what has been accomplished mentally.
Not Giving Enough Attention to Mindfulness Practice
This misses the whole point however because yoga is not simply about those movements. There is a component of mindfulness that enhances the brain. If you omit breathwork or meditation, there will be a restriction on the cognitive effects you might achieve. Try to strike a balance between the performance of movements and mindfulness.
Irregular Yoga Regimes
In at least one aspect of life yoga practice seems to be similar to any physical activities. Regular practice always yields best results. Sporadic attendance in classes, may be 1-2 classes a week. It is no solution if the goal is to master the skills of yoga. It is advisable to plan out 15 to 20 minutes a day, every day to practice yoga.
Final Note
It requires effort and a firm commitment, but developing the practice of doing yoga daily transforms you as a person. With time, your brain gets sharper, better able to function while stress is maintained at minimum levels. Overall, yoga guarantees a higher quality of life. It has exercise for every aspect of the body including brain. So, don’t procrastinate, start right now. Just roll out the mat, concentrate on the natural flow of breath, and make a beginning to nurture your brain.
Do let us know whether you found yoga beneficial for the brain. Leave a comment below the article or ask a question we will love to answer.