The most important secret of doing anything efficiently is a focused mind with a strong memory. A focused and concentrated mind is required to learn anything properly, while a strong memory is essential to retain things longer and better.
But alas! You can’t expect to do anything efficiently if you keep forgetting things all the time.
We all have limited mental capabilities and are prone to errors and oblivion. We keep forgetting things often and don’t remember where we put our wallets and keys. We have problems preparing for our exams because we often don’t recall the topics we studied last week.
But do you know what? These limits are most often the result of the way we treat ourselves. We have problems understanding topics often because we lack concentration and focus, and we keep forgetting things because of a memory that can’t store things for as long as necessary.
You know the problem, and now you know the cause. But what’s next? What’s the solution that can eliminate the cause? What can you do to improve your memory and concentration?
The answer lies in an ancient Indian practice whose wondrous benefits have now been realized worldwide: Yoga. In this blog, we’re going to talk about 10 Yoga asanas you can practice for better memory and concentration. Let’s get started!
Padmasana– पद्मासन (Lotus Pose)
Padmasana helps ease nerve movement through your spine, decreases muscular tension, and relaxes your body and mind.
How to do it:
Step 1: Sit on a soft, flat surface with your spine erect and legs outstretched.
Step 2: Fold your left leg slowly and bring the left heel to your right pelvic bone. Let it rest on your right thigh.
Step 3: Now, fold your right leg and bring the heel to the left pelvic bone, allowing it to rest on your left thigh over your left leg.
Step 4: Let the back of each palm rest on your knee, with your thumb touching your index finger.
Step 5: Keep your head straight. Close your eyes, take a long breath, hold for two seconds, and exhale. Repeat for five minutes.
Step 6: Exchange the positions of your legs, and repeat the steps.
Vajrasana- वज्रासन (Diamond Pose)
Besides relaxing your mind and enhancing concentration, Vajrasana also improves blood circulation and digestion and relieves lower back pain.
How to do it:
Step 1: Sit comfortably on a soft, flat surface with your spine erect and legs straight.
Step 2: Fold your left leg slowly, bringing your heel below your left hip.
Step 3: Repeat the last step with the other leg so that you are sitting on your heels. Your toes should be straight.
Step 4: Keeping your head straight, rest your palms on your knees, and close your eyes.
Step 5: Breathe in, hold, and breathe out.
Stay in this pose for 2-5 minutes or as long as you feel comfortable.
Ardha Matsyendrasana- अर्ध मत्स्येन्द्रासन (Seated Half Spinal Twist)
The Ardha Matsyendrasana relaxes the mind, reduces stress and anxiety, improves sleep and digestion, strengthens muscles, and aligns the spine.
How to do it:
Step 1: Sit in the Vajrasana.
Step 2: Raise your right hip and slowly unfold your right leg, placing it across your left knee on the floor.
Step 3: Raise your left hand, bring it to the right of your right knee, and touch your right foot with this hand.
Step 4: Turn your head towards your right shoulder. Breathe for 30 seconds to 1 minute.
Step 5: Repeat steps 1-4 by reversing the positions.
Vrikshasana – वृक्षासन (Tree Pose)
Vrikshasana is a great exercise to improve concentration and focus.
How to do it:
Step 1: Stand straight on a flat surface.
Step 2: Rotate your left foot 90 degrees towards the left, and start folding the leg so that the sole of your foot faces the right leg.
Step 3: Bring your left foot to the right leg, and place it at the topmost part, near the groin.
Step 4: Join your palms and raise them above your head, keeping your hands straight.
Step 5: Remain in this pose for 30 seconds, then reverse your legs.
Paschimottanasana – पश्चिमोत्तनासन (Seated Forward Bend)
This asana improves memory and brain function and helps you deal with obesity and hypertension.
How to do it:
Step 1: Sit comfortably on a flat surface with an erect spine and outstretched legs.
Step 2: Join your palms and raise your hands straight above your head. Now start bending your spine towards your legs.
Step 3: Try to touch your toes with your hands. Rest your hands on your lower legs.
Step 4: Pull yourself forward to touch your knees with your forehead. If this isn’t possible, try to touch your legs with your head.
Sukhasana – सुखासन (Easy Pose)
One of the easiest asanas, Sukhasana calms your mind, promotes peace, and eliminates anxiety and stress.
How to do it:
Step 1: Sit down comfortably on a soft, flat surface.
Step 2: Straighten your back and keep your head straight.
Step 3: Cross your legs as you usually do– one leg over the other. Make sure that you feel comfortable.
Step 4: Close your eyes and inhale deeply. Hold for two seconds and exhale. Observe and feel the air as it travels through your nose, reaches your lungs, and returns as you exhale.
Remain in this pose for at least 5 minutes.
Bhramari Pranayama – भ्रामरी प्राणायाम (Bumble Bee Breathing)
The Bhramari Pranayama might look funny, but it is great for your memory and mental peace. It calms down your mind by reducing stress and anxiety.
How to do it:
Step 1: Sit cross-legged in the Sukhasana.
Step 2: Close your ears with your thumb and your eyes with your index and middle fingers.
Step 3: Inhale deeply through your nose, and hold for two seconds.
Step 4: Make a humming sound as you breathe out slowly.
Step 5: Repeat the breathing cycle at least five times.
Sarvangasana – सर्वांगासन (Shoulder Stand Pose)
Sarvangasana is one of the most beneficial asanas as it benefits all the organs and improves concentration, focus, and memory.
How to do it:
Step 1: Lie straight on your back on a comfortable mat.
Step 2: Keep your feet together and bend both legs. Bring the knees above your belly.
Step 3: Slowly raise your hips and push them upwards with your hands. Start straightening your legs as you push your hips.
Step 4: With your legs straight upwards, push your back closer toward your head so that your chest touches your chin or comes as close as possible.
Step 5: Inhale and exhale slowly while remaining in this pose as long as it feels comfortable.
Halasana – हलासन (Plow Pose)
Besides improving brain function and reducing stress, Halasana is also great for your internal organs.
How to do it:
Step 1: Position yourself in Sarvangasana.
Step 2: Slowly lower your straight legs while bringing them towards your face. Keep your back vertically aligned with the floor.
Step 3: Pull your legs towards the ground with your hands so that your toes press against the floor.
Step 4: Interlock your hands, straighten them, and put them on the floor opposite the direction of your legs.
Bhujangasana – भुजंगासन (Cobra Pose)
There’s a good reason we’ve been saving the Bhujangasana for the last. One of the most beneficial yoga asanas for memory and concentration, this pose is a great way to train your brain by easing the nerves of your brain, hence improving nerve flow.
How to do it:
Step 1: Lie comfortably on your belly and keep your legs together.
Step 2: Keeping your arms below your chin, fold them towards the sides and rest your head on your palms.
Step 3: Raise your head and look ahead. Move your palms away from each other. Press them against the ground and raise the upper part of your torso as you breathe in, keeping your lower belly firm on the ground.
Step 4: Turn your head upwards so that your head and spine form an arc. Make sure that your hands remain bent and aligned with your torso.
Step 5: Remain in this position for at least 30 seconds.
The takeaway
Yoga asanas are one of the best tried-and-tested ways to improve the overall health and well-being of the body, mind, and soul. And in this blog, we have shared 10 of the most effective yoga asanas for your enhanced memory and concentration power.
Some poses might not seem possible to perform, and that’s fine while embarking on your fitness journey. Only perform the asanas that feel comfortable and doable, as forcing your body to do difficult asanas can do more harm than good.
If, in addition to improving your memory and concentration power, you also wish to gain flexibility in your body, here are the ideal yoga asanas for that!