In the past few years, complains of cognitive decline including poor memory and concentration have been on the rise. Due to one or the other reason, people of all age groups are experiencing problems in memorising even little things. This might seen avoidable now but over time, it can grow into serious cognitive impairment. Apart from getting the right nutrition, we must also focus on doing exercises that can help in boosting memory and concentration while reducing fatigue. In this article, we will tell you 5 yoga asanas that can improve your memory and cognition.
Padmasana (Lotus pose)
This is the simplest yoga posse that can calm your mind while reducing muscle tension. Doing this regularly improves brain functioning and mindfulness. Here is the step-by-step guide to doing padmasana.
- Sit down and stretch your legs
- Keep your back erect
- Take your right leg and place it on the left thigh
- Similarly, take your left leg and place the heel on the right thigh
- You would now come in the cross-legged position
- You can either make mudra position or folded hands position
- Breathe in and out while maintaining this position for as long as you can
Sarvangasana (Shoulder stand pose)
This yoga asana is the most powerful and effective asana and probably this is why it is called the mother of all yoga asanas. It engages the entire core of the body to provide therapeutic benefits to mind and body. Follow these steps to do sarvangasana:
- Lie down on your back on the mat or ground with your arms on the side
- Put your hands around your waist and lift the lower body upwards
- Try to lift your body as much as possible
- Now, try to lift your pelvis and back while providing support from the back
- Try to bend as much possible and try to touch your chin to your chest
- Lock this position for as long as you can
Paschimottanasana (Seated forward bend pose)
This yoga asana is the best for memory and concentration. This opens up the nerves to boost nervous system and helps in reducing headache, mental fatigue, etc. symptoms.
- First, sit in the Sukhasana pose or seated with folded legs position
- Now inhale and stretch your legs while keeping the spine straight
- Exhale as you take your arms upwards
- Slowly bend your upper body including your arms towards the legs
- Try to touch and hold your toes with your hands
- If you are not able to do it, leave it
- This depends on one’s flexibility
- Hold this position for as long as you can
- Exhale and return to the starting position
Padahastasana (Standing forward bend pose)
This yoga asana is also great in promoting blood circulation to the brain that helps in boosting cognitive functions thereby improving memory and concentration. Here is how to do this exercise:
- Stand straight on a yoga mat.
- You can also stand in Tadasana posture to do this yoga.
- After this, keep both your hands straight down and look in front of you.
- After this, move both your hands upwards and join them together.
- Now while exhaling, bend down from the side of the waist.
- During this, you have to keep the upper part of your waist straight, only bend the waist.
- Bend yourself from the waist and try to touch the floor with both your hands.
- During this try to touch the knees of the feet with your head.
- After this, hold your feet with both your hands.
- Stay in this posture for a few seconds.
- After that bring it back to your posture.
Halasana (Plow pose)
Lastly, we have Halasana which is an easy and effective exercise to enhance memory and concentration by calming the mind. Perform this asana in these simple steps:
- Lie down on the ground or mat
- Place your hands on the side
- Lift your legs towards the ceiling forming a 90-degrees angle
- Now, bend them further towards your head
- Try to touch the ground with your toes, if your body is flexible
- Hold in the position for 20-30 seconds and then return
If you are looking to sharpen your memory and boost focus, concentraction, these yoga asanas are great. Doing these daily would also provide other physical and mental health benefits to you.
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