Yoga supports brain health by enhancing blood flow, reducing stress, and improving mental clarity. Poses like Tadasana and Vrikshasana enhance balance and concentration, while Setu Bandhasana and Adho Mukha Svanasana stimulate brain function and alleviate tension. Paschimottanasana calms the mind, and Sirsasana increases blood circulation to the brain, boosting cognitive function. Balasana provides relaxation, Bhujangasana stimulates energy, and Savasana promotes overall mental well-being. Regular practice of these poses can help maintain cognitive health, improve focus, and manage stress, contributing to better mental clarity and overall brain function.
Yoga professor and mental wellness coach Vipul Kharbanda suggests the following ten yoga poses that can help enhance cognitive function, improve concentration, and promote overall brain health.
Tadasana (Mountain Pose):
Benefits: This basic standing pose promotes proper alignment, improves posture, and strengthens the legs and core. It helps enhance balance and stability, which are crucial for maintaining cognitive function and preventing falls.
How to Do It: Stand with feet hip-width apart, distribute your weight evenly, engage your thighs, lift your chest, and reach your arms overhead. Hold the pose for a few breaths, focusing on your breath and alignment.
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Vrikshasana (Tree Pose):
Benefits: Balancing poses like Tree Pose require concentration and coordination, which can help improve cognitive function and mental focus. They also strengthen the legs and core, supporting overall stability.
How to Do It: Stand on one leg, place the sole of your other foot on the inner thigh or calf (avoid the knee), bring your hands together in front of your chest or raise them overhead. Hold for several breaths and switch legs.
Virabhadrasana II (Warrior II Pose):
Benefits: This pose enhances balance, stability, and strength. It also stimulates the brain by requiring focus and determination, which can help improve mental clarity.
How to Do It: Stand with feet wide apart, turn one foot out 90 degrees and the other slightly in, bend the front knee, extend your arms parallel to the floor, and gaze over your front hand. Hold the pose and switch sides.
Setu Bandhasana (Bridge Pose):
Benefits: Bridge Pose opens the chest, strengthens the back, and stimulates the thyroid gland. It increases blood flow to the brain, which can enhance mental clarity and cognitive function.
How to Do It: Lie on your back with knees bent and feet hip-width apart. Lift your hips towards the ceiling, clasp your hands under your back, and hold the position while breathing deeply.
Adho Mukha Svanasana (Downward-Facing Dog Pose):
Benefits: This pose increases blood circulation to the brain, which can help relieve stress and boost mental energy. It also stretches the whole body, helping to release tension.
How to Do It: Start on your hands and knees, lift your hips towards the ceiling, straighten your legs and press your heels towards the floor. Hold the pose, focusing on your breath and stretching.
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Paschimottanasana (Seated Forward Bend Pose):
Benefits: This pose calms the mind and reduces anxiety by promoting relaxation. It also stimulates the digestive organs and can help with mental clarity.
How to Do It: Sit with legs extended in front of you, hinge at the hips to reach forward towards your feet, and hold the position while breathing deeply.
Sirsasana (Headstand):
Benefits: Headstands increase blood flow to the brain, which can help with memory, concentration, and cognitive function. It also provides a new perspective and can be invigorating.
How to Do It: Practice with caution, ideally under the guidance of a skilled instructor. Support your head with your hands, lift your legs over your head, and balance on your head and forearms. Hold for a few breaths, then gently come back down.
Balasana (Child's Pose):
Benefits: This restorative pose helps calm the nervous system and reduce stress, which can improve mental clarity and emotional well-being.
How to Do It: Kneel on the floor, sit back on your heels, stretch your arms forward on the floor, and lower your forehead to the mat. Relax and breathe deeply.
Bhujangasana (Cobra Pose):
Benefits: Cobra Pose opens the chest, stimulates the brain, and improves energy levels. It can help with mental clarity and focus by promoting relaxation and increasing circulation.
How to Do It: Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground while keeping your elbows slightly bent. Hold the pose while breathing deeply.
Savasana (Corpse Pose):
Benefits: Savasana promotes deep relaxation and helps to reduce stress, which is essential for overall cognitive health. It allows the body and mind to integrate the benefits of the practice.
How to Do It: Lie flat on your back with arms by your sides and palms facing up. Close your eyes, relax each part of your body, and focus on your breath.
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