Top 11 Yoga Poses To Improve Your Memory

The humiliation of forgetting key dates, having trouble recalling significant events, and misplacing goods and objects often can be unpleasant. But fret not; there are certain yoga poses to improve your memory.

A study published in the Indian Journal of Community Medicine asked subjects to practice yoga 6 days a week for 12 weeks to evaluate whether yogic practices had any impact on their short memory. The subjects were divided into 2 groups, experimental and control. The experimental group practiced yoga every day and their short-term memory showed improvement, whereas the control group showed no changes.

Rakesh Pradhan, a yogi and a blogger, shares his experience of doing yoga. He writes, “It is the alignment of body, mind, and soul. Yoga helps to unite these three aspects of our life. It gives me the strength to rejuvenate and concentrate on my goals. I always believe that yoga and meditation are not about moving your body parts but it’s all about knowing yourself and your body.” He further discusses the many benefits of regular yoga he’s felt, stating, “Regular practice of yoga helped me to be mindful and increased the awareness of being present at the moment. It helped me improve my memory, concentration power and most importantly I learned to be at peace with myself (i).”

Memory Improvement With Yogic Practices

In this article, we have discussed such asanas in detail, their overall health benefits, doing them perfectly, and more. Continue reading to know all about them.

Memory Improving Yoga Poses

1. Bakasana (Crane Pose)
2. Padmasana (Lotus Pose)
3. Padahastasana (Standing Forward Bend)
4. Sarvangasana (Shoulder Stand Pose)
5. Halasana (Plow Pose)
6. Paschimottanasana (Seated Forward Bend)
7. Vriksasana (Tree Stand Pose)
8. Sukhasana
9. Vajrasana
10. Reclining Hero Pose

1. Bakasana (Crane Pose)

Benefits: Bakasana enhances overall balance and flexibility for which concentration is required along with the simultaneous working of the required limbs to support this posture. This arm balancing asana helps to build strength in the wrists, arms, upper back, and shoulder. Accomplishing this asana is a great mental feat.

Procedure: Warm up in a downward position. Sit in a squatting position on the floor. Keep an arm’s distance between both knees and keep your feet flat on the ground. Take your palms in between your knees and place them firmly on the ground while keeping your knees and elbows at the same level. Now, move your torso forward, resting your knees on the upper areas of the triceps, lift your legs, and balance the entire body on your palms. Make sure the core is engaged and the heels move up closer to the glutes. Keep your head straight and look ahead.

To know more about this pose, check Bakasana.

2. Padmasana (Lotus Pose)

Benefits: Padmasana imparts stress relief, promotes relaxation, and reduces muscular tension.

Procedure: Sit on the floor with legs stretched out and spine erect. Bend your right knee and place it on your left thigh. The sole of the right foot should face upward and the heel closer to the abdomen. Repeat the same procedure with the other leg. Now, place your hands on the knees in mudra position. Keep your head straight and breathe gently. Repeat the posture with the alternate leg as well.

3. Padahastasana (Standing Forward Bend)

Benefits: This is one of the best yoga asanas to stimulate your nervous system. Padahastasana increases blood supply to your brain, thus can help improve cognitive health. If you are wondering how to use yoga for concentration, this may help as well.

Procedure: Stand straight with your feet together. Lift your arms straight up over your head. Your arms should touch the ears. Bend down at the hips and reach for your feet. Your torso and head should be facing and hugging the thighs and your hands placed on either side of your feet. Ultimately, place the palms under the soles of the feet.

To learn more about this pose, check Padahastasana.

4. Sarvangasana (Shoulder Stand Pose)

Benefits: Sarvangasana cures insomnia, relieves hypertension and soothes headaches.

Procedure: Lie down on your back keeping your legs together. Lift your legs at an angle of 90 degrees. Press your arms against the floor, bend your elbows, support the dorsal area around the waist with your hands and lift the glutes and the legs higher, making a straight line. Keep your shoulder blades straight.

Did You Know?

The word “Sarvangasana” is derived from the Sanskrit words “Sarvāṅga,” which stands for “all limbs,” and “Āsana,” meaning “posture.”

5. Halasana (Plow Pose)

Benefits: Halasana calms your nervous system, reduces stress and fatigue.

Procedure: Lie down on your back and keep your arms on either side of your body with palms facing down. Lift your legs at a 90-degree angle. Then supporting your hips with your hands, lift them off the ground. Take your feet over your head at an 180-degree angle, making your toes touch the floor. Try to keep your back perpendicular to the floor. Bring back your hands to their initial position.

6. Paschimottanasana (Seated Forward Bend)

Benefits: Paschimottanasana cures headaches and increases concentration.

Procedure: Sit down with your legs stretched out forward. Raise your hands straight up, with your arms touching the ears. Bend forward at the hips with your abdomen and chest hugging the thighs and your head on the knees. Your fingers should touch your toes, and you can keep your arms a little bent at the elbows.

To know more about this pose, check Paschimottanasana.

7. Vriksasana (Tree Stand Pose)

Procedure: Stand in Tadasana on an even surface. Stretch your hands up in the air and bring them down. Fold your left leg from the knee and place it on the inner side of your right thigh. Look straight. Join your palms together in prayer position and place them in front of your chest. Close your eyes and relax.

8. Sukhasana

Benefits: This is the best asana to relax your mind, body and soul.

Procedure: Sit on the floor with your legs spread straight in front of you. Bend your left knee and fold it in such a way that the sole of your left foot is placed on the inner side of your right thigh.

Bend your right knee in such a way that the sole of your right foot is placed on the outer side of your left calf muscle. Though not important, it is advisable to sit on a slightly elevated platform, like a folded yoga blanket, so that the spine continues to ascend and the knees point lower. Place your hands on your knees. Keep your back straight and erect. Close your eyes and relax.

9. Vajrasana

Procedure: Kneel down on the floor.Your knees, big toes and ankles should be parallel to each other and should touch the ground.Place your palms on the knees.Keep your spine straight. Look in the front direction, close your eyes. Relax.

Quick Tip

Vajrasana may not be ideal for people who have undergone knee surgery recently or have spinal cord issues, as it puts a bit of pressure on those areas.

10. Reclining Hero Pose

Procedure:

1. Place your body in Vajrasana pose (refer to the pose mentioned above). Without jerking your spine, try to take the upper torso backwards until your head/back rests on the ground. Keep your hands on the floor at a comfortable distance from your body, palms up. Rest your head on either side of the body or keep it in the center. Close your eyes.

11. Matsyasana

Benefits: Matsyasana, or the Fish Pose effectively relaxes the mind, body, and soul, which may improve cognitive function and memory retention.

Procedure: Keep the forearms flat and come up to your elbows with your upper arms perpendicular to the floor. With your forearms in place, roll the shoulder back and tuck the shoulder blades firmly onto the back to puff up the chest. Press your palms into the mat and tuck the hands under your butt for a more stable position. Lower the crown of the head back till it touches the floor. Keep your legs engaged and your toes active throughout. Then, press strongly into your forearms, raise your head off the floor, and release your upper body to the mat.

You should consider incorporating pranayama breathing techniques into your yoga practice to complement these physical postures and enhance mental focus. Keep reading to learn more.

Pranayama Techniques For Enhanced Concentration

You can also consider incorporating pranayama techniques, ancient yogic breathing exercises. Practices like Anulom Vilom (Alternate Nostril Breathing) and Kapalbhati are particularly effective in enhancing mental clarity and focus.

• Anulom Vilom, involves inhaling and exhaling through alternate nostrils, promoting balance and reducing stress.
• Kapalbhati involves forceful exhalations followed by natural inhalations, stimulating the brain and improving concentration.

Try practicing these tips and techniques at home and see the wonderful difference it leaves behind on your mind, body and soul. Happy Practicing!

Infographic: Top 5 Yoga Poses To Boost Your Memory

Poor memory can be embarrassing and have a big impact on your personal as well as professional life. Thankfully, you can do yoga to resolve this issue. Practicing certain yoga asanas can not only improve your health but also boost your memory power. Check out the infographic below for the most effective yoga poses to try out.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can yoga help with brain fog?

Yes, studies suggest that yoga may improve verbal and visuospatial memory and overall brain health (1). It works by increasing the cerebral blood flow which in turn helps to reduce stress, anxiety and brain fog. Many also try yoga for brain power. However, further studies are warranted to understand the association between yoga and brain health.

Can Anulom Vilom increase memory?

Yes, Anulom Vilom may improve information response time which may boost your overall memory and increase mindfulness (2).

Is Kapalbhati good for the brain?

Yes, Kapalbhati is a breathing exercise that helps improve focus and memory and reduce stress (3), (4).

Illustration: Yoga Poses To Improve Your Memory

Image: Stable Diffusion/StyleCraze Design Team

Learn 7 effective yoga poses to increase your brain power and unlock your mental potential. Check this video now!

Was this article helpful?

Reviewer Author Editor Fact Checker

Anirudh GuptaCertified Yoga Instructor

 

Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized.

Read full bio of Anirudh Gupta

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

Read full bio of Moksha Gandhi