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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 habits such as good nutrition, sleep quality, smoking habits, 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 also 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.  Good ones to try include:

  • Sequences such as the Sun Salute and Moon Salute
  • 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 ♥

 

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

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.

Adjusting to Autumn

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Adjusting from summer to fall always comes with mixed feelings for me.  At first, it’s so hard for me to accept the end of the warmth, light, and the greenness of the plants, trees and garden.  “Where did it go,” I ask my self.  “I’m not ready for this!”

Honestly, for years and years, I’d feel mighty bummed.  In my mind, I was already jumping way ahead to the shivering cold and darkness of winter while missing all the things I like about summer.  Somehow, I’d let myself miss out on what the autumn is all about.

But now, I close my eyes and I sit in yoga meditation.  Eventually, my racing mind settles into the steadiness of my breathing and the present moment opens up like a fragrant flower.  Instead of feeling sorry that another summer is gone and anticipating an uncertain future, I’m able to take in what’s around me now.  When my eyes reopen, it’s easy to notice that the trees aren’t bare.  In fact, the air is crisp and clean and the changing light and shadows cast a beautiful spell over me.  What a relief.

All that energy that was being wasted on feeling anxious has effortlessly shifted into the energy of inspiration and an undeniable readiness to take what’s right before me and enjoy it for what it is.  For years, I missed out on all the gorgeous fall days.  Not anymore.  Now I’m grateful for the tastes and smells and colors of autumn and reach into my closet for my favorite sweater.

Autumn is a time for harvesting, letting go, and for preparing unsown areas for reseeding.  This goes for the actual activities that happen during this season on earth and for what happens in our lives.  For me, the magic ingredient that helps me with this is yoga and meditation.  Please join me or your favorite teacher so we can continue to grow inward and onward.

Earthing ♥ Grounding is Amazing

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Guess what?  Just like we need air to breathe and vitamin D from the sun, we really need to be in physical touch with our Earth to be healthy and happy.  The term is earthing or grounding.

So, kick you shoes off and go barefoot.  Not only does it feel great, doing so releases muscular tension and calms your nerves by regulating your nervous system.  It’s fantastic for your heart too.  That means it will lift your spirits and help your heartbeat and blood pressure.  We truly need our Earth more than you realize.  Here’s why…

We are bombarded by EMFs (electrical magnetic fields) and RFs (radio frequencies) from WIFI and our devices with no way to discharge this overload of energy.  This can cause harmful results.  To reverse this for better health, it’s important we spend time earthing, also called grounding.

“The Earth’s surface contains a limitless number of free electrons that are continually replenished through solar radiation and lightning strikes; your body naturally absorbs these particles when you make physical contact with the ground” reports Dr Sinatra, MD.

He says, “In the body, these electrons have an anti-inflammatory effect because they reduce the free-radical activity that causes inflammation and chronic pain. (If you remember your high school science, electrons are negatively charged. Inflammation-causing free radicals are positively charged, which means the additional free electrons neutralize the free radicals.) The energy of the free electrons gained through grounding also helps keep your body’s innate electrical circuitry properly balanced. All of these effects of grounding are extremely beneficial to heart health.”

This disconnection is a result of our modern lifestyle.  A big reason is that wearing rubber and plastic soled shoes blocks us from the Earth’s surface and is strongly associated with an increase of inflammation, oxidative stress, and nervous system malfunctions.  No wonder there’s been high increases in insomnia, heart disease, diabetes and other problems related to inflammation.

A simple solution is to stand outside on the ground barefoot … actually touching our skin to the ground. More options include standing on cement (not blacktop/asphalt).  Brick, stone, or using a specialized pad, or a sheet made especially for grounding work as well.

Dr Sinatra said not to keep smartphones in one’s front pants pocket because doing so for only 20 minutes lowers testosterone by 400% in males.  Avoid holding smartphones directly against your ear too.  Keep it an inch or so away or use speakerphone.  Lower your risk by not using it while it’s plugged in as well.  Write your text then set it on a desk before pressing send.  Small changes make big differences.

Isn’t it remarkable that our Earth protects us from harm and gives us better health.  Let’s not forget that’s really where we get our food and water too.  What a connection, eh?  So, kick your shoes off and find out for yourself!  It’s beautiful out there – there’s nothing to be afraid of.

Here’s 3 resources for you.
1.  An explanation of the “Earthing Benefits for Heart Health” here by Dr. Stephen Sinatra, MD, a cardiologist for 40+ years.
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2.  A  15 minute explanation of grounding/earthing called Down to Earth 

DOWN TO EARTH from Big Picture Ranch on Vimeo.

 

3.  A 7-minute video reviewing the benefits of Earthing/grounding according to medical studies by Dr. Laura Koniver, MD.  She explains how long is needed to get results.

 

 

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