WELLBEING

The Science Backed, 6 Week Program To Boost Cognition

The Bottom Line

The mental benefits of yoga happen after one yoga session a week for six weeks. Yoga can improve memory and mindfulness.

Summary

We are all looking for that cognitive boost. The thing that helps you think clearer, process things faster, and forget less. According to recent research, yoga may be just what you need. The physical benefits of yoga are well-known, improved balance, stamina, and flexibility. Research has now shown that the mental benefits of yoga include improved memory and enhanced mindfulness (Brunner et al. 2017). Mindfulness improves wellbeing and decreases stress. Improved memory was seen after a single yoga session with benefits only increasing after continued yoga practice.

How exactly does this happen? Mental benefits of yoga are likely due to an increase in gray matter in the brain (Hernández et al. 2016). Long-term yoga practice can increase gray matter in parts of the brain associated with attention, self-control, and compassion.

How To Implement

This study showed improvement in both memory and mindfulness after just six yoga sessions. Aim for one or two yoga sessions per week to experience benefits.

If you want to practice at home, try this yoga sequence, and watch your memory improve, and mindfulness deepen.

Start by sitting comfortably in a quiet place. Focus on your breath. Take a deep breath in and breathe out fully. Continue focusing on the breath for 3 – 5 minutes.

Set an intention for your practice.

Go through the following sequence holding each pose for five breaths. If at any point you need to rest, go into child’s pose for a few breaths and then pick up where you left off.

Marichi’s Pose (on the left and right)

Staff Pose

Head-To-Knee Forward Bend

Reclining Head-To-Big-Toe Pose

Mountain Pose

Tree Pose

Warrior II

Extended Side Angle

Half-Moon

Standing Forward Bend

Warrior I

Down-Facing Dog