10 Yoga Poses to Boost Brain Power and Focus

Yoga Poses to Boost Memory and Concentration

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.

6. Shoulderstand (Sarvangasana)

Shoulderstand or sarvangasana is an inversion pose in which you must balance your whole body on the shoulders. The asana benefits the entire body, including the brain. It promotes blood circulation and calms the nervous system. Shoulderstand can also reduce fatigue and improve sleep quality.

How to perform:

1. Lie on your back, keeping your feet together and arms next to your body.

2. With your head and neck on the floor, breathe in and slowly lift both legs to 90 degrees. Your arms and palms should be pressing the floor in this step.

3. Start lifting your hips toward the ceiling. At this point, you must walk your hands up your back until they support your upper back.

4. Lift your spine off the floor, bringing your chest toward your chin and feet straight above your head.

5. Relax your throat and face and breathe slowly in this position.

6. Stay in this pose for 30 seconds and slowly roll out of it.

7. Vrikshasana (Tree pose)

Vrikshasana, or tree pose, stabilises the mind and body. It improves focus and helps you be in the moment, reducing stress and anxiety. Thus, practising this asana regularly can relax your mind and restore mental performance over time.

How to perform:

1. Stand straight and keep your arms by the side of your body.

2. Keep your eyes focused on a point in the front.

3. Take a deep breath and exhale. As you exhale, bend the right knee and place your foot flat between your left knee and the thigh region. Keep your left leg straight for balance.

4. Take a few deep breaths and raise your arms from the sides, joining the palms to form a Namaskar mudra.

5. Stay in this position for 3-10 breaths, maintaining a steady gaze.

6. Exhale and bring your arms and then your right leg down slowly.

7. Repeat the steps by bending your left leg.

8. Shavasana (Corpse pose)

Shavasana is the final resting pose performed at the end of a yoga session. This restorative asana relaxes the mind and body, reducing fatigue, stress, and anxiety. It also promotes mindfulness, concentration, and mental clarity.

How to perform:

1. Lie on your back with your legs straight and slightly apart from each other. Your arms should be close to the body, with the palms facing up.

2. Close your eyes gently and relax your mind and body.

3. Breathe slowly but deeply through your nostrils.

4. After a few deep breaths, focus on every body part. You can start from the head and proceed downward. When you bring your attention to a body part, relax it and proceed to the next.

5. Continue to breathe deeply throughout and focus on your breath and body sensations. If you feel sleepy, take deeper and faster breaths to stay alert and awake.

6. Practice this asana for about 3 to 5 minutes or longer.

7. After completing the asana, turn to one side, sit up, and open your eyes slowly.

9. Tadasana (Mountain Pose)

Tadasana, or mountain pose, boosts blood circulation throughout the body and improves concentration, focus, and cognitive function. It also calms the mind and reduces stress and anxiety.

How to perform:

1. Stand straight, keeping a distance of about 2 inches between your feet.

2. Bring your hands to the front and lock the fingers together.

3. With the fingers still locked together, rotate the wrist outward.

4. Inhale deeply and slowly lift your arms above your head.

5. When lifting your arms, slowly lift your heels off the floor and balance your body on the toes.

6. Maintain this position for 15-20 seconds or more, then bring your heels down.

7. Exhale, release your fingers and bring your arms down.

10. Bhujangasana (Cobra Pose)

Bhujangasana or cobra pose stimulates the brain, improving concentration and focus. This asana stretches the entire body and reduces stress in no time. It also helps boost mental sharpness and clarity, promoting overall brain health and function.

How to perform:

1. Lie flat on your stomach. The toes should be flat on the floor, and the sole should face upwards.

2. Keep your legs close together and rest your forehead on the floor.

3. Bend your elbows and place your palms on the floor, under the shoulders.

4. Inhale deeply and lift your head, chest, and abdomen off the floor. Keep your navel touching the floor throughout.

5. With the support of your hands, pull your torso back to the point you are comfortable.

6. Tilt your head back slowly and look up.

7. Stay in this position for a few seconds.

8. Breathe out and slowly bring your stomach, chest, and head back to the initial position and relax.

9. Repeat the steps 4 to 5 times.