In a stressful modern life, maintaining focus and improving memory becomes an urgent need. According to mental health experts, yoga is not only a form of exercise but also an effective tool to enhance cognitive function, reduce anxiety and nurture alertness.
Yoga can promote brain circulation, reduce cortisol, stress hormones, and improve concentration through a combination of exercise, breathing, and mindfulness, Dr. Sara Lazar, a neurologist at Massachusetts General Hospital (USA) and lecturer at Harvard Medical School, shared in a study published in Frontiers in Human Neuroscience.
Here are 7 yoga poses recommended by Himalaya expert Siddhaa Akshar to help improve memory and concentration:
Balasana (Baby pose)
The recovery relaxation pose helps calm the nervous system and reduce stress.
How to do it: Kneel, sit on your heels, extend your arms forward, forehead on the floor. Take a deep breath for 1 - 3 minutes.
Bhujangasana (Since the Sphinx)
Helps open the chest, increase blood flow to the brain.
How to do it: Lie on your stomach with your hands under your shoulders, slowly lift your chest. Hold for 15 - 30 seconds, repeat a few times.
Adho Mukha Svanasana (Dog Facing)
Relieve stress and recover your spirit.
How to do it: Create an inverted V position by holding your arms, legs straight, and hips up.
Virabhadrasana (Warrers' pose)
Increase concentration and physical strength.
How to do it: Step one leg back, the other leg is bent at a angle, arms are unplastered. Hold the pose for 30 - 60 seconds.
Padmasana ( Lotus pose)
foster inner peace and increase cognitive ability.
How to do it: Sit flat, place your feet on the opposite thigh, place your hands on your knees, focus on your breathing.
Pranayama ( breathe exercise)
Increase oxygen to the brain and improve alertness.
How to do it: Inhale deeply through your nose, hold for a few seconds, then exhale through your mouth. Repeat for 3 - 5 minutes.
Savasana (The state of the dead)
Helps synthesize and stabilize your spirit after exercise.
How to do it: Lie on your back with your arms and legs relaxed, focusing on your breathing. Maintain for 5 to 15 minutes.
Siddhaa Akshar emphasizes: Practicizing 15 - 20 minutes a day in a quiet space, combined with meditation and drinking enough water will help maximize the effectiveness of yoga with memory and concentration.
