12 best yoga poses to keep brain sharp, body healthy: From cat-cow to tree pose and more

Yoga is not about an array of challenging poses. It combines breath control, meditation, and physical postures that  boost flexibility and strength and also promote mental clarity and emotional balance. According to the National Center for Complementary and Integrative Health (NCCIH), yoga can improve wellness by reducing stress and promoting healthy habits, mental health, sleep, and balance. It may help relieve neck pain, migraines, tension headaches, and knee osteoarthritis pain, with some benefits for low back pain.

Yoga has proven to be transformative for both body and mind, says Dr Narendra Shetty, chief wellness officer, Kshemavana Yoga and Naturopathy Centre, Bengaluru. “Yoga can support people in various ways, including improving the gut-brain connection, boosting brain power, and promoting anti-ageing effects. It may also facilitate epigenetic changes, improve cardiovascular health, and act as an immunity booster,” he says.

Dr Shetty explains 12 yoga poses and their health benefits:

• Gut-brain connection: When it comes to the gut-brain connection, studies show that practicing yoga can lead to a more diverse gut microbiome, promoting better digestion and mental health. Essentially, a happy gut translates to a happy brain.

Cat-cow pose: Also called the Marjaryasana-Bitilasana, this flowing motion massages your organs, strengthens digestion, and enhances the mind-body connection.

• Boost brain power: Research indicates that regular yoga practice may thicken grey matter in areas associated with memory and learning, supporting cognitive function. Yoga sharpens the mind as much as it strengthens the body.

Tree pose: Known as Vrikshasana, this pose involves balancing, which helps to enhance focus and boosts brain function.

• Anti-ageing: Yoga may help slow cellular aging by lengthening telomeres, the protective tips on chromosomes. This discovery suggests that incorporating yoga into your routine could contribute to a longer, healthier life.

Child's pose: Also called Balasana, this is a restorative position that promotes relaxation and stress reduction, thus benefiting your telomeres.

• Epigenetic changes: Yoga has the power to influence gene expression, according to research in epigenetics. By turning specific genes on or off, yoga promotes health from the inside out.

Cobra pose: Open your heart and boost your energy with Bhujangasana, or Cobra pose. This pose promotes better health at the genetic level.

• Cardiovascular health: Yoga practice can increase heart rate variability (HRV), which reflects how well the heart responds to stress. Higher HRV is linked to better heart health.

Warrior II: This pose opens the chest and enhances circulation, all while boosting your confidence. This pose is also called Virabhadrasana II.

• Immunity booster: Research shows that yoga can enhance immune function, particularly benefiting those with chronic conditions. It acts as a natural antibiotic during cold and flu season.

Downward dog: It is known as Adho Mukha Svanasana. This full-body stretch boosts circulation and detoxifies the body, supporting your immune system.

• Chronic pain relief: Yoga is effective in managing chronic pain, including conditions like low back pain, arthritis, and migraines. You don't need to be a seasoned yogi to experience relief.

Sphinx pose: Salamba Bhujangasana, or Sphinx pose, is a gentle backbend asana that reduces tension in the lower back and helps reduce chronic pain.

• Sweet dreams: If you struggle with sleep, Yoga Nidra may be the answer. This unique practice promotes deep relaxation and is particularly effective for insomnia.

Corpse pose: This stillness in Savasana allows you to focus on your breath and release anxiety, making it easier to drift off to sleep.

• Brain communication: Yoga enhances connectivity among major brain networks, leading to better concentration, self-awareness, and emotional regulation.

Lotus pose: Padmasana, or Lotus pose, is the classic meditation pose that promotes focus and mental clarity.

• Hormonal imbalance: Yoga can help reduce cortisol levels, leading to lower stress and improved hormonal balance.

Legs up the wall: This restorative pose, called Viparita Karani, melts away stress and stabilizes hormones after a long day.

• Mindfulness and mood regulation: Yoga-based mindfulness training has been shown to reduce stress, anxiety, and depression, making it accessible to individuals of all ages and skill levels.

Sitting Forward Bend: Known as Paschimottanasana, this relaxing stretch calms the mind and uplifts the spirit.

• Cognitive development: Yoga stimulates neurogenesis, the growth of new brain cells, and has been linked to increased grey matter in the hippocampus, which is crucial for learning and memory.

Bridge pose: This heart-opening pose, called Setu Bandhasana, improves blood flow to the brain, promoting mental clarity.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.