Top 11 Yoga Poses To Improve Your Memory

Practicing these asanas can boost your memory and support your overall health.

Reviewed by Anirudh Gupta, Certified Yoga Instructor Anirudh Gupta Anirudh GuptaCertified Yoga Instructor insta_icon
Written by , Health & Wellness Writer Shirin Mehdi Health & Wellness Writer Experience: 3 years
Edited by , Senior Editor Arshiya Syeda Senior Editor Experience: 7 years
Fact-checked by , Health & Wellness Writer Moksha Gandhi Health & Wellness Writer Experience: 2 years
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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

Source: Effect of 12 Weeks of Yogic Training on Neurocognitive Variables: A Quasi-Experimental Study

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)

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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. The 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)

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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)

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Benefits: Padahastasana invigorates your nervous system and increases blood supply to your brain, thus can help improve cognitive health.

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.

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4. Sarvangasana (Shoulder Stand Pose)

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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.

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

To know more about this pose, check Sarvangasana.

5. Halasana (Plow Pose)

Halasana yoga pose to improve your memory
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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)

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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)

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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

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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

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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.

protip_icon 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

Supta virasana yoga pose to improve your memory
Image: Wikimedia by Kennguru / CC BY 3.0

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

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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.

Do 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.

Infographic: Top 5 Yoga Poses To Boost Your Memory

Illustration: StyleCraze Design Team

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Yoga can substantially improve a person’s mental and physical health and the ability to cope with stressful situations. It can improve memory, fight anxiety, help deal with other mental disorders and enhances overall wellness. Memory loss is a prevalent problem among today’s population. Living in this manner may even harm one’s self-esteem. The embarrassment of forgetting important dates, having difficulty recalling important events, and misplacing commodities and belongings is common in people who face memory loss. Try out the above yoga asanas, practice meditation, and lead a stress-free life to observe the difference they bring to your mind, body, and spirit. Good luck with your practice!

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. 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).

Key Takeaways

  • Yoga asanas like the Padmasana (Lotus Pose), and Sukhasana may help relax your mind.
  • The Halasana (Plow Pose), may reduce stress and fatigue.
  • The Sarvangasana (Shoulder Stand Pose) may relieve insomnia and hypertension.
  • The Paschimottanasana (Seated Forward Bend) may improve concentration.
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!

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Yoga Effects on Brain Health: A Systematic Review of the Current Literature
    https://www.researchgate.net/publication/337116515_Yoga_Effects_on_Brain_Health_A_Systematic_Review_of_the_Current_Literature
  2. Effect of Anulom Vilom Pranayam on auditory reaction time in Indian population aged 18-22 years
    https://www.msjonline.org/index.php/ijrms/article/download/607/599/0
  3. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners
    https://pubmed.ncbi.nlm.nih.gov/35360798/
  4. A Review Article on Kapalabhati Pranayama
    https://www.researchgate.net/publication/297714501_A_Review_Article_on_Kapalabhati_Pranayama
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