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Brain Yoga

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To Improve Your Memory, Concentration & More

Julie Lusk, M.Ed., E-RYT-500

A sharp mind and a good memory are important qualities that all of us need and want. Concentration is valuable at home, work, and while pursuing sporting, artistic and other activities.  Many of us get concerned when forgetfulness happens to us or to those close to us.  This is particularly troublesome as we age and especially if we have a family history of dementia or Alzheimer’s disease.  Try Brain Yoga!

It’s never to soon to start taking better care of your brain.  The brain, after all, is the most important and complex organ of the body.  It controls everything that goes on, physically, mentally, emotionally.

Brain Facts:  According to Piedmont Healthcare, the average adult human brain weighs three pounds.  It has a texture like firm jelly and is made up of 75 percent water. The average person has 70,000 thoughts every day.  Each time your heart beats, your arteries carry 20 to 25 percent of your blood to the brain. The harder you think, the more oxygen and fuel your brain uses from your blood – up to 50 percent. Every time you recall a memory or have a new thought, you create a connection in the brain. There are 100 billion neurons (nerve cells) in the brain, but they make up only 10 percent of the brain. These neurons branch out to 100 trillion-plus trigger points, forming what experts call a “neuron forest.”  There are 100,000 miles of blood vessels in the brain. The distance around the world at the equator is 24,900 miles.

Lifestyle factors such as good nutrition, sleep quality, stress levels, smoking habits, alcohol and drug use, and exercise can either help or hinder brain functioning.  It’s smart to wear a helmet to protect your head and brain.  Good friendships and learning new things can have a positive effect.  Yoga has much to offer.  Its benefits extend well beyond gains in flexibility, strength, coordination, and increasing physical, mental and spiritual wellness.  Yoga improves brain health.

Brain Yoga to the Rescue
Here are my suggestions for effectively improving your brain power – yoga style.

♥ Mudras / Meditation / Yoga Nidra ♥

  • Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual growth. They are effective, easy to learn, practical and powerful.  Anyone can do them. Learn more about mudras here.
    • Hakini Mudra is one of my favorite hand mudras. It’s good for the brain because both hemispheres of the brain are integrated and invigorated. Using this mudra throughout the day can help clear your mind. It boosts memory, concentration, and assists problem solving. Complete and full breathing is facilitated effortlessly, giving the brain the oxygen-rich blood it needs to perform optimally.  It has a positive effect on the entire body by stimulating and harmonizing the first six energy centers (chakras).  Learn how easy the Hakini Mudra is to do here. It takes no time at all.
  • Meditation improves mental functioning. According to a study conducted at the University of Kentucky, subjects who took a late-afternoon test after meditating for 40 minutes had significantly better scores than those who fell asleep for the same period. Another study at Massachusetts General Hospital showed a beneficial thickening in the cerebral cortex that has responsibility for decision making, increased attention and improved memory. Increased activation in the left part of the frontal region was also demonstrated. This activity is associated with lower anxiety and a more positive emotional state.  Learn more here.Here are a few meditation techniques to get you started.
    • Mindfulness is the moment to moment awareness of inner and outer experience in the present time with a non-judgmental and non-evaluative stance. Research shows that a mindfulness practice helps develop all 9 functions of the Pre-Frontal Cortex.
    • Kirtan Kriya Meditation – Sa Ta Na Ma: A research study by Dharma Singh Khalsa, MD shows Kirtan Kriya increased brain development for memory, concentration and focus using a simple 12-minute meditation and yoga mudras. The Sa Ta Na Ma meditation technique can stop the mental chatter, bringing about a clear mind. It’s calming too.
  • Yoga Nidra is another highly effective method for brain-body integration. It improves memory and learning by producing specialized brain waves for maximum receptivity, increasing the ability to absorb, process and recall information.

The rotation of consciousness technique found on Yoga Nidra Essentials is especially effective. It’s simply done by mentally scanning the body using a specific order and duration based on the sensory-motor cortex, also called the homunculus.  This creates a healthy synchronization of energy throughout the brain and body.

If you look closely at the diagram of the brain’s sensory-motor cortex below, you will notice that more area is devoted to certain places than to others.  For instance, compare the relatively large amount of area dedicated to the hands and fingers with the small amount dedicated to the hips. Therefore, more time is intentionally spent scanning specific areas of the body than others during yoga nidra.

Sensory-motor cortex illustration used by permission from Yoga Nidra for Complete Relaxation & Stress Relief by Julie Lusk, New Harbinger Publications

Use this Yoga Nidra FAQ  for more information and learn how it’s done.  See the benefits of yoga nidra here.  Get Yoga Nidra Training & Certification here.

♥ Breathing / Pranayama ♥

Your brain needs blood and oxygen to think. Twenty to 25 percent of your blood is delivered to the brain with each heartbeat. Your brain needs up to 50 percent more oxygen the harder you think.  It makes sense to oxygenate your blood supply and to use your full lung capacity by breathing deeply rather than shallowly.  Follow these instructions to improve your breathing right now.  Abdominal breathing produces increases in the “feel good” neurotransmitter serotonin as shown on EEGs.  Alpha, theta, and delta brain waves also increase.

♥ Postures / Sequences ♥

A well-rounded hatha yoga practice is ideal, especially done mindfully. Concentrate on postures that reduce physical tension to lower cortisol levels and improve circulation. Doing so helps clear the mind and calm the emotions.  Postures that strengthen legs and improve balance are highly recommended. Scientists studied leg strength and cognitive skills in twins in a 2016 study published in Gerontology. The twin with stronger legs to start demonstrated better cognitive functioning by 18% 10 years later, “even when controlling for factors including fatty diets, high blood pressure, and shaky blood-sugar control.”

  • Sequences such as the Sun Salute and Moon Salute
  • Standing postures
  • Crossovers
  • Gentle spinal twists
  • Inversions
  • Shavasana
  • Superbrain Yoga ® (with video) is a simple 3-minute technique to energize and recharge the brain. It can integrate and balance both brain hemispheres. In one study, an electroencephalograph (EEG) showed increased amplitude in the parieto-occipital region of the brain following the Superbrain Yoga. This indicates increased brain electrical activity following the exercise.  It’s great for adults and children.

♥ Mental / Emotional Strategies ♥

Guided imagery is intentional and useful daydreaming that is multi-sensory (sights, sounds, smells, etc.) and practiced while in a relaxed state.  It is used for relaxation, healing, increasing insight and intuition, making personal changes and for self-understanding.  It primarily uses the mindbody connection.  Start here.

♥ More ♥

  • Eye Exercises can benefit vision and the brain
  • Sleep Solutions – Yoga Style to combat the negative impact of insomnia and sleep deprivation
  • Multitasking is hazardous to one’s memory. Find out why and get solutions here
  • Enjoy more brain power by having more creativity and beauty in your life
  • Use the Best Yoga Mantras & Chants  for clearing useless mental chatter, lifting energy, and serving as a shield against mental and emotional disturbances

♥ Books, Audios, Workshops, Training ♥

Sources

  • Steves, C. J., Mehta, M. M., Jackson, S. H., & Spector, T. D. (n.d.). Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26551663

Julie LuskJulie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

 

Eye Exercises to Improve Vision

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Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all.  Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. yoga nidra's benefits
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
  • If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
  • Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights.  Remember to wipe your screen off regularly.
  • Remember to look away from your screen every fifteen minutes or so.  It’s too hard on your eyes to do such close work without a break.  Do it now!

Eye Movements

After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain.  Visual, auditory, and sensory perception can increase.  Do them sitting up, standing, or lying down.

Here’s How

  • Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
  • Switch off by first paying more attention to the eye movements than to the visual effects.  Next, take a moment to focus on both ends of they eye stretch.
  • Remember to keep your head still as you do the eye movements.  Let your facial muscles relax as well.
First Variation:  Up and Down
  • With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head.  Then look down as if you would like to see under your chin.  Keep doing this for about 15-20 times in a row.
  • Follow this by bringing your eyes back to center and blink them a couple of times.
  • Afterward, rest with your eyes closed and take several deep breaths.
  • Smile
Second Variation:   Side to Side 
  • This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear.  Keep looking back and forth for 15-20 times.
  • When finished, bring your eyes back to center.
  • Blink a few times and rest them with your eyes closed.
  • Smile
Third Variation:   Eye Circles 
  • Keep your head still and look up.  Circle your eyes in a clockwise direction three times.
  • When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
  • Circle your eyes in a counterclockwise direction three times.
  • Blink a few times and rest them with your eyes closed.
  • Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind.  Your respiration will increase as long as you remember to breathe deeply and fully.
  • Rub your hands rapidly together with your palms and fingers touching.  Keep rubbing until you feel the generation of some heat and energy.
  • Next, rest your elbows on your desk.
  • Cup your hands and gently place them over your closed eyes (no glasses).  Let the warmth and darkness soothe your eyes.
  • Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
  • Smile

Chidakasha: Quieting the Mind by Stilling the Eyes  Using the sense of sight is a very effective centering technique.  Doing so can have a beneficial effect on the brain as well.  Have you ever noticed that you can still see even with your eyes closed?  All that is needed is to try.  You might see it as darkness, designs, colors, spots, or a combination.  It does not matter.  What matters is passively focusing your attention on what is being seen and watching it as it changes.  Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids.  This brings you into the moment and quickly settles down mental restlessness.  Yogis refer to watching this inner space of consciousness as Chidakasha.  ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)

Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
  • Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.  
Julie LuskJulie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

Alternate Nostril Breathing: Nadi Shodhana

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Alternate nostril breathing, also called Nadi Shodhana or Nadi Suddhi, creates a sense of physical, mental, and emotional well-being. It is done by alternating nostrils while breathing. Doing so balances right and left-brain integration, promotes mental clarity, and whole brain functioning. It can relieve headaches and sinus problems. It calms emotions and fosters feelings of deep inner contentment and balance. Due to its soothing effect, it is ideal preparation for deep relaxation or meditation.

Time: 2 minutes of daily practice. Increase gradually to 10 minutes or longer

The nadis (pronounced NAH-deez) are the non-physical nerve channels within the body.  The nadis deliver prana, the life force, throughout the body.  While there are thought to be over 72,000 nadis that travel throughout the body, there are three primary ones that run along the spine.  Alternate nostril breathing balances these nadis.

  • The ida (pronounced EE-dah) is energetically to the left of the spine and is activated by the exhalation. It is associated with the receptiveness, intuition, and passivity.
  • The pingala (pronounced pin-GAH-lah) is activated by the inhalation and is energetically on the right. It is associated with activity, logic, and objectiveness.
  • The sushumna (pronounced sue-SHOOM-nah) is the central channel. It is activated by the gap between breaths. It is linked with wisdom and the balancing of our active and receptive nature.

The first step to the practice is to learn the proper hand position to aid in the alternation of the breath. Two hand positions (mudras) are offered.  Both are effective. Try them both to find out which feels easier for you. Take a few minutes to get used to switching between nostrils with the hand positions before adding the breathing patterns.

Vishnu Mudra

The first way, named Vishnu Mudra, is to take your right hand and bend your index and middle fingers toward the palm. Your thumb, ring, and pinky fingers are upright. Next, get used to gently closing your right nostril first with your thumb, and then release the thumb and close your left nostril with the ring finger of your right hand. Switch back and forth until it feels smooth.

 

Nasagra Mudra

Nasagra Mudra is another hand position that can be used. Begin by making the peace sign with your right hand. Next, bring your pointer and middle fingers together and then release your thumb. Place the pads of your index and middle fingers in the center of your forehead or between your eyebrows and then use your thumb and the knuckle of your ring finger to alternately close and release your nostrils.

 

The rhythm of the inhalation to the exhalation is usually uneven at first.  With practice, it will smooth out so they become equal in length. When this is easy for you, begin slowing the exhalation down so that it becomes longer than the inhalation until eventually the exhalation is about twice as long as your inhalation.   More breathing ratios are below.  Maintain alertness of your breath instead of breathing mechanically.

Process

While either hand position can be used, the Vishnu Mudra is used to describe the pattern for the sake of clarity. The pattern alternates nostrils after each inhalation like this:  Exhale – inhale / change nostril / exhale – inhale / change nostril, etc.

Here’s how to practice one round of alternate nostril breathing:

  • Come into a comfortable seated position with your spine erect.
  • Form your fingers of your right hand into Vishnu Mudra by curling your index and middle fingers into your palm, straighten the ring and little fingers, and place your thumb against your right nostril.
    1.  Gently exhale and then inhale through your left nostril.
    2. Close the left nostril with the ring finger.
    3. Release the thumb. Gently exhale and then inhale through the right nostril.
    4. Close that nostril with the thumb and continue with step 1.
  • In other words, repetition is done by alternating nostrils after each inhalation.
  • Begin practicing for two minutes and gradually, very gradually, increase to ten minutes.  Avoid strain or force.

Breathing Ratio Variations for alternate nostril breathing:  Take your time with these ratios.  Never rush.  Do not force or strain.  Do not use breath retention if you have hypertension or other cardiac conditions.

The examples given are to the count of 4. This can be adjusted to 3, 4, 5 or 6 depending upon your comfort level. Count by silently saying Om 1, Om 2, Om 3, Om 4, etc.

  • Ratio of 1:1 – Develop breath control so that the inhalation and the exhalation are exactly the same length of time. Inhale for the count of 4. Exhale for 4. . Do not proceed until perfected.
  • Ratio of 1:2 – Double the length of the exhalation. Inhale for the count of 4. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:2:2 – Addition of breath retention. Inhale to the count of 4. Hold the breath for 8. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:4:2 – Inhale to the count of 4. Hold 16. Exhale 8. Do not proceed until perfected.
  • Ratio of 1:4:2:3 – Inhale 4. Hold 16. Exhale 8. Hold the exhalation 12. Do not proceed until perfected.

Note:  Alternate Nostril Breathing was adapted and reprinted with permission from Julie Lusk’s books

Hakini Mudra for Brain-Body Balance, Problem-Solving & Focus

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The Hakini Mudra for brain-body balance, problem-solving and focus is one of my favorite hand mudras.  It’s very effective and easy to do.

Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation.  Some mudras use the whole body and breath.  They are effective, easy to learn, practical and powerful, and anyone can do them. Learn more about mudras here.

Hakini Mudra Benefits:

  • Directs the breath, awareness, and energy to the entire body to balance the bodymind physically and energetically
  • Complete and full breathing is facilitated effortlessly
  • Reduces stress
  • The first six energy centers (chakras) are stimulated and harmonized
  • Both hemispheres of the brain are integrated and invigorated
  • Boosts memory, concentration, and assists problem solving

How to do Hakini Mudra:

  • Gently touch the fingertips and thumb of one hand to the corresponding fingertips and thumb on the other  
  • Hold your palms apart as if you were holding a ball
  • Place your hands in front of your solar plexus (mid-section)
  • If your fingernails are too long to touch the fingertips together, interlace all the fingers, separate your palms, and touch the tips of the thumbs together

References: Yoga Nidra for Complete Relaxation & Stress Relief – Printed Book & Audio download, Julie Lusk. New Harbinger Associates, pg. 165-166.

The hakini mudra illustration is from Mudras for Healing and Transformation and courtesy of Joseph and Lilian Le Page of Integrative Yoga Therapy.  Their permission was given to use it in Yoga Nidra for Complete Relaxation & Stress Relief and associated materials.

Sleep Solutions – Yoga Style

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How’s Your Sleep?

Are you getting enough sleep?  Are you tired of being tired?  Could you be suffering from sleep deprivation?  Well, you’re not alone.  Most of us don’t get enough sleep.  I don’t know about you, but it’s just irresistible to stay up late, even when I must get up early the next day.

Our busy lives make it so tempting to skimp on sleep.  Lots of us have trouble falling asleep or staying asleep.  Have you ever felt half-awake and half-asleep all night, here’s an explanation of why that happens with suggestions to help.

The American Academy of Sleep Medicine recommends 7 hours of sleep in every 24 hours for adults. It’s nine to 12 hours for children 6 to 12 years old and teens need eight to 10 hours daily on a regular basis.  Establishing good sleep hygiene habits are important to getting a full night’s sleep.

Benefits of Sleep

Getting enough sleep helps normalize mood, improves concentration, memory consolidation, and helps pain management.  It improves performance and lowers the risk of having an accident. Sleep is good for your skin and your sex drive.  It lowers cortisol, the stress hormone, resulting in better appetite control and weight loss.  Getting enough sleep helps regulate glucose levels, supports heart-health and contributes to a healthy immunity.  Recent NIH research reveals that sleep is needed to remove the daily buildup of waste and neurotoxins from the brain. Researchers are very interested in this since these neurotoxins are elevated in Alzheimer’s patients.  It is thought that the glymphatic system rinses and flushes these neurotoxic molecules from the brain nightly during deep sleep. This clearing process seems to be more effective when sleeping on one’s side, according to a study conducted at the University of Rochester Medical Center.  Here’s more information on side-sleeping.

Sleep Solutions – Yoga Style

The art and science of yoga has plenty to offer including postures, breathing techniques, meditation practices, and lifestyle recommendations for sleep improvement.  To further ease one’s mind, yoga’s wisdom teachings are helpful for gaining a healthy perspective on everything from handling life’s ups and downs to living with more meaning and purpose.  Furthermore, it addresses age-old questions like “Who am I?” and “What is my true nature?”

Students often say that they get their best sleep on the nights they attend yoga class.  Having a regular personal home practice is ideal.  Here are some of the many ways that yoga supports healthy sleep.

  • Yoga Postures: A vigorous practice is fine early in the day.  However, start winding down the evening with a practice that focuses on slow, mindful movements.  Focus your attention on postures that reduce physical tension.  Doing so has the added benefit of calming the mind and emotions.  Good ones to try include the child pose, gentle spinal twists, legs up the wall, and shavasana.  Restorative yoga works wonders as well.
  • Yoga Breathing: The Triangle Breath is a favorite for balancing oneself and is described in my book, Yoga Nidra for Complete Relaxation and Stress Relief (NHP, pg. 175).  It is effective for increasing your energy when feeling tired, calming your nerves when feeling anxious, and promotes sound sleep.  There are three parts to triangle breathing.  The important thing is for the exhalation, inhalation, and the retention to be equal in duration. Therefore, adjust the rate of counting to four more quickly or more slowly depending on your lung capacity and comfort.  Breathe through your nose; only use your mouth for breathing to the extent necessary.

Part 1 – Breathe out through your nose to the count of four.

Part 2 – Breathe in through your nose to the count of four.

Part 3 – Hold your breath to the count of four.

Repeat the whole process for a few minutes or until the desired effect happens.

  • Yoga Nidra: Yoga nidra means “yogic sleep” and has many documented benefits for your body, mind, and spirit. It happens when your bodymind is in deep sleep but with one big difference – you remain consciously aware.  How?  A series of techniques are used systematically to relax physically, energetically, mentally, and emotionally.  Yoga nidra awakens intuition, unconditional joy, and a timeless, spacious sense of being.  Get more on the stages of yoga nidra and how to practice it here.

Yoga nidra can also be used as a natural sleep aid at bedtime.  It eliminates layer after layer of tension and stress, allowing you to drift comfortably off to sleep and stay asleep. It’s like drinking a cup of comfort.  More on this here.

Watch this short video on how yoga nidra helped her insomnia.

One hour of yoga nidra practice approximates four hours of sleep. This is due to the series of brain wave states experienced during yoga nidra (Saraswati 1998, Kumar 2008).   Therefore, yoga nidra can help address sleep deprivation and renew your energy.  The conscious experience of deep sleep is what makes it so restorative and unique.  Due to the fertile brainwave states experienced, it’s also entirely possible to make positive behavior and personality changes. See the yoga nidra FAQ on setting intentions and sankalpas here.  Remember, yoga nidra is not intended to be a substitute for sleep.

How to Experience Yoga Nidra:  

Like all worthwhile things, regular practice yields the best results.  It’s as easy as 1-2-3.

  1. Listen to Yoga Nidra: Guided Meditations for Relaxation and Renewal (Health Journeys, 2016) or similar recordings. Read about it and get free audio downloads in Yoga Nidra for Complete Relaxation and Stress Relief (New Harbinger, 2015).
  2. Go to a yoga nidra workshop or retreat here.
  3. Take a yoga nidra teacher training course and earn a certificate here.

Sweet Dreams!

Julie Lusk

 

Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downoads and CDs include Wholesome Relaxation, Power of Presence, Blue Moon Rising, and many others. Learn more at WholesomeResources.com

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