5 Yoga Asanas to Improve Memory and Concentration

Here are 5 yoga poses that improve your concentration and boosts your memory power

1. Padmasana (Lotus Pose)

Padmasana or Lotus Pose derives its name from the Sanskrit word for lotus. To truly enjoy the benefits of this asana, sit in a cross-legged position with an erect spine and both feet on the opposite thighs. Padmasana helps open up your hips, stretches your ankles and heels. It calms your mind, helps with brain functioning, and reduces muscle tension.

How to perform:

1. Sit with your legs extended. Put your left foot onto the right thigh and your right foot onto the left thigh with the soles of your feet facing upwards.

2. Maintain a straight spine while doing padmasana and keep your hands in mudra position.

3. Sitting on a blanket helps the spine from rounding.

4. Inhale slowly and exhale.

5. Padmasana requires flexibility in the body so if you are not comfortable keeping both feet on opposite thighs. Try half lotus pose by keeping only one foot on the opposite thigh and the other one below the opposite knee.

2. Bhramari pranayama (Bee breathing)

Bhramari pranayama or bee breathing is a breathing exercise in which you make a bee-like buzzing sound while exhaling. Bhramari pranayama's name is derived from the Sanskrit word for black Indian bee. Practicing bhramari pranayama relieves negative emotions like anger, frustration, and anxiety. The buzzing sound and vibration help calm the body and mind. It is good for memory and increases concentration.

Bhramari pranayama is especially helpful to people who are new to meditation and find it difficult to concentrate. The buzzing or humming sound made during the breathing exercise shuts off external distractions. The sound gives you something to focus on while quietening your internal thoughts.

How to perform:

1. Look for a quiet place and put a comfortable mat or blanket to sit on.

2. Sit in a cross-legged position while doing bhramari pranayama but if you find this position difficult, you can do it while sitting on a chair.

3. Once settled in your seating position, close your eyes.

4. Use your index finger to close your ears and breathe through your nose.

5. Take a deep breath and exhale while making a bee-like buzzing sound. Complete 5 cycles for the same.

3. Paschimottanasana (Seated forward bend pose)

Paschimottanasana or seated forward bend pose is ideal for people who have a sedentary lifestyle. If your work requires you to be on the chair for long hours, this posture can help with your lower back issues. Moreover, the forward bend enhances blood supply, calms your mind, and improves your memory.

How to perform:

1. Sit with your legs extended forward.

2. Sit with a straight back and keep your feet together.

3. Put your arms up and inhale while leaning forward. Extend your arms as far as possible.

4. Bend till your head touches the knees and chest on thighs.

5. Hold your toes with your fingers and exhale when you are at a full stretch.

6. Stay in this position for two minutes and then slowly come back to the initial sitting position.

4. Padahastasana (Standing forward bend pose)

Padahastasana or standing forward bend pose is one of the key yoga for brain power pose. It energizes the nervous system. The increased blood flow to your brain improves your concentration and memory power. It is best for the hikers as it stretches your hamstring, calves, and hips and strengthens your knees and thighs.

How to perform:

1. Stand straight with your feet together and arms on the side.

2. Raise your arms and bend forward from your hips.

3. Try to put your palms below your feet.

4. Stay in this position for a minute or lesser if you do not feel comfortable.

5. Slowly return to the original position.

5. Halasana (Plow Pose)

Halsana or Plow pose is good for your nervous system as it recalibrates your inner compass. It helps boost your mood, relieves tension, and calms your mind. Halasana improves blood circulation and soothes the body.

How to perform:

1. Lie flat on your back with your feet together and arms on the side.

2. Raise your legs until it is 90 degrees to your body.

3. Pull your legs over your head until the toes touch the ground.

4. Use your elbows and palm to support your waist.

5. Stay in this position for a few seconds before returning to the original position.

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Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on March 30, 2022