Enhance your brain power: 7 yoga asanas for memory and concentration
In the era of endless screen time and mental multitasking, having our brain stay sharp and stress-free is more vital than ever. While some reach for brain-training games or supplements, yoga provides a tried-and-tested, side-effect-free solution to improve memory, concentration, and overall brain functioning.
Here are 7 effective yoga asanas (poses) — supported by both tradition and science:
Tadasana (mountain pose) – For grounded awareness
This foundational posture quietens the nervous system and corrects posture.
How to do it:
Stand with feet hip-width apart, arms at your side.
Breathe in, bring arms up overhead, stretch upward.
Breathe out, drop shoulders and breathe deeply for 30 seconds.
Gains: Good posture, increased oxygen to the brain.
Sarvangasana (shoulder stand) – Brain booster
Usually referred to as the "Queen of Asanas," it enhances circulation to the brain.
How to do it:
Lie on your back, bring legs, hips, and back up with the lower spine supported by the hands.
Keep legs straight and point toes upward.
Hold for 30 seconds, then slowly release.
Avoid if you have neck issues.
Benefits: Enhances memory, reduces insomnia, calms anxiety.
Adho Mukha Svanasana (downward dog) – For mental clarity
This semi-inversion boosts blood circulation and clears mental fog.
How to do it:
Come onto hands and knees.
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ift hips to form an inverted V.
Maintain spine straight and heels touching the floor.
Hold for 1 minute, taking slow breaths.
Benefits: Stimulates brain, reduces stress and fatigue.
Padmasana (lotus pose) – Contemplative calmness
A traditional pose to intensify concentration and meditation.
How to do it:
Sit with crossed legs, feet on opposite thighs (adjust if necessary).
Maintain spine straight, hands in chin mudra (touch thumb and index finger together).
Close eyes and breathe for 2–5 minutes.
Benefits: Improves concentration, raises alpha brain waves.
Nadi Shodhana Pranayama (alternate nostril breathing) – Balance mind & mood
While not a pose, this breathing exercise is crucial for brain renewal.
How to do it:
Sit comfortably.
Close right nostril using thumb, inhale through the left.
Close left with ring finger, exhale through right. Repeat for 5 minutes.
Benefits: Balances hemispheres of brain, improves mental performance.
Trataka (gazing at a candle flame) – Powerhouse of focus
A yogic eye practice to increase concentration and vision.
How to do it:
Sit comfortably, steadily look at a candle flame without blinking.
Maintain gaze until eyes water, then close your eyes and imagine the flame.
Benefits: Improves focus, alleviates digital eye strain, enhances memory.
Balasana (child's pose) – Stress reliever
A resting posture to calm the mind and nervous system.
How to do it:
Kneel down, sit back on heels, and fold forward with arms extended in front.
Place forehead on mat.
H
old for 1–3 minutes.
Benefits: Decreases mental exhaustion, relaxes the brain.
30-day brain yoga challenge tip:
Establish a 20-minute daily routine with these asanas. Start with breathing (Nadi Shodhana), proceed with asanas, and end with Trataka or meditation.
Yoga sharpens your mind and spirit one breath, one pose, one clear thought at a time.
Akshar Yoga Kendraa is celebrating International Yoga Day under the guidance of Himalayan Siddhaa Akshar in a historic way with an attempt to set 12 new Guinness World Records in Yogasanas, adding to its legacy of 9 existing records. The grand event will take place at Palace Grounds, Bengaluru, with participants from across India and around the world coming together to mark this extraordinary celebration of yoga.
Himalayan Siddhaa Akshar, Author, Columnist, Founder: Akshar Yoga Kendraa
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