Does performing these yoga poses help build concentration and memory power?
Focusing on one thing at a time for a longer duration has become a major problem for most of us. It might even be difficult to stay focused on our mental skills. This has given rise to further problems like, not being able to work properly or memorise something. Thankfully, yoga provides a comprehensive method to improve memory and focus. Yoga helps unwind the mind and enhance mental clarity by combining physical postures, focused breathing, and meditation. Here are 7 yoga positions that, according to both modern science and traditional wisdom, are particularly beneficial for improving focus and memory.
1. Tree pose (Vrksasana)
Tree Pose is a balancing pose that requires focus and stability, making it an excellent choice for enhancing concentration. Standing on one leg and placing the other foot on the inner thigh or calf helps in grounding the mind and body. Research published in the Journal of Alternative and Complementary Medicine found that balancing postures like Tree Pose can improve attention and mental stability.
To practice this pose, stand tall and shift the weight onto one leg. Bring the opposite foot up to the inner thigh or calf, avoiding the knee. Join the palms at chest level in a prayer position and focus on a point exactly in front of you. Hold for 30 seconds to a minute, then switch sides.
2. Eagle pose (Garudasana)
Eagle Pose is a complex posture that requires deep concentration to maintain balance. By wrapping one arm under the other and crossing one leg over the other, we create a pose that not only improves physical coordination but also enhances mental focus. A study in the International Journal of Yoga showed that practising such intricate poses can significantly boost cognitive performance.
Start by standing with your knees slightly bent. Wrap your right thigh over your left thigh and hook your right foot behind your left calf. Then, wrap your right arm under your left arm and bring your palms together. Hold for 20-30 seconds, then repeat on the other side.
3. Child’s pose (Balasana)
Child’s Pose is a gentle resting pose that promotes relaxation and mental clarity. This posture helps in calming the mind and reducing stress, which is essential for maintaining concentration and enhancing memory. According to a study in Frontiers in Human Neuroscience, relaxation techniques like Child’s Pose can help reduce anxiety and improve cognitive functions.
To perform Child’s Pose, kneel on the floor with your big toes touching and sit back on your heels. Stretch your arms forward and lower your forehead to the ground. Stay in this pose for a few minutes, focusing on your breath.
4. Bridge pose (Setu Bandhasana)
Bridge Pose involves lifting your hips towards the ceiling, which increases blood flow to the brain. Enhanced blood circulation helps in delivering more oxygen and nutrients to the brain, thereby improving memory and cognitive functions. Research from the Journal of Physical Therapy Science suggests that this pose promotes blood flow to the brain and can enhance cognitive abilities.
Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Press your feet onto the floor and lift your hips, holding the pose for about 30 seconds to a minute. Slowly lower your hips back down.
5. Corpse pose (Savasana)
Savasana, or Corpse Pose, is a meditative pose that allows our body and mind to enter a state of deep relaxation. This pose is essential for consolidating memory and improving focus. A study in the Journal of Ayurveda and Integrative Medicine indicates that relaxation techniques like Savasana can enhance cognitive function and memory retention.
Lie flat on your back with your arms and legs comfortably spread. Close your eyes and focus on your breathing. Stay in this pose for 5-10 minutes, letting go of all thoughts and stresses.
6. Lotus pose (Padmasana)
Lotus Pose is a classic meditative posture that is highly effective for enhancing mental clarity and concentration. Encouraging deep breathing and a straight spine helps in focusing the mind and improving memory. Studies published in the International Journal of Yoga have shown that meditative postures like Lotus Pose can significantly boost brain function and cognitive performance.
To perform Lotus Pose, sit on the floor with your legs extended. Bend your right knee and place your right foot on your left thigh, then bend your left knee and place your left foot on your right thigh. Rest your hands on your knees with palms facing up and focus on your breath.
7. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend stretches the spine and calms the mind, making it an excellent pose for reducing stress and enhancing memory. According to research from the Journal of Clinical and Diagnostic Research, forward bends can help calm the nervous system and improve mental focus.
Sit with your legs extended in front of you. Inhale and lengthen your spine, then exhale as you fold forward from your hips, reaching for your feet or shins. Hold this pose for 1-2 minutes, focusing on deep, steady breaths.
