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You are here: Home / Archives for brain yoga

Brain Yoga

October 20, 2018 by Julie Lusk

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.
      • Learn about Mindfulness & Why it Matters.
      • Get Guided Mindfulness Meditations: Practicing Presence & Finding Peace CD, MP3 or Playaway here.
    • 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.
      • Intro to Sa Ta Na Ma Meditation
      • How to practice Sa Ta Na Ma Meditation
      • Research Studies on Sa Ta Na Ma Meditation and Memory
      • Sa Ta Na Ma Meditation downloadable and on CD
  • 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.
  • Learn about Yoga Nidra and Your Brain Wave Fluctuations
  • 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.

  • Complete Yogic Breath: Dirgha Breathing  for better respiration and brain waves
  • Alternate Nostril Breathing / Nadi Shodhana creates a sense of physical, mental and emotional well-being.  Here are complete instructions for alternate nostril breathing plus five breathing ratios to try.

♥ 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.

  • Gain from Guided Imagery & Relaxation  and understand its benefits with how-to instructions
  • Cultivate the Positive: Pratipaksha Bhavana  is a simple meditation technique to improve your outlook and body chemistry

♥ 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 Lusk’s newest book, Yoga Nidra for Complete Relaxation & Stress Relief – Printed Book & Audio download is now available!  Here it is in French and Italian.  Spanish and Czech Republic editions coming soon. 
  • Julie’s current class schedule (greater Cincinnati area – Milford, Anderson, OH)
  • Julie’s national and international workshop schedule
  • Get Yoga Nidra Training & Certification

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

 

Filed Under: Brain Yoga, Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Wellness, Yoga Tagged With: brain yoga, eye exercises, superbrain yoga, yoga nidra

The Sa Ta Na Ma Meditation CD & Download is here.

March 31, 2011 by Julie Lusk

It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.

However, everybody always asked how to keep track of the timing.  After all, there is a specific method to follow as described here.

Finally, we have a CD and a digital download that will easily keep track of the timing for you!  Just follow along with this beautiful chorus of voices.


Sa Ta Na Ma
Kirtan Kriya Meditation

Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)

$7.99

Sa Ta Na Ma Meditation CD
Sa Ta Na Ma Meditation CD
Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices. Digital downloads of this CD are also available.
Quantity:  
Price: $11.99Price: $16.95 

More Resources…

  • Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.

  • Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory. 
  • Link to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Yoga Tagged With: brain yoga, how to do Kirtan Kryia meditation, how to do sa ta na ma meditation, Kirtan Kryia meditation, Kirtan Kryia meditation on CD, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation on CD, timer for Kirtan Kryia mantra meditation, timer for sa ta na ma 12-minute meditation

Sa Ta Na Ma Meditation Research for Memory – Kirtan Kriya

March 20, 2011 by Julie Lusk

I just love synchronicity, don’t you? Right when I was looking for Sa Ta Na Ma meditation research – Kirtan Kriya – Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga.  My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory.  She generously said that I could share what’s below with you.  I highly recommend Amy Weintraub’s website at LifeForce Yoga: Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to her workshops.

Sa Ta Na Ma Meditation Research:  Kirtan Kriya Effects Cognitive Function, Memory and Stress

In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress.  In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice.  One study compared long-term meditators to non-meditators.  Another study compared those practicing the meditation with those who listened to a Mozart violin concerto.  A third study compared the more active meditation to a relaxation exercise.

Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,

In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape.  Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:

[Read more…]

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Wellness, Yoga Tagged With: brain yoga, hand gesture, improve memory with meditation, Kirtan Kryia meditation, research studies on Kirtan Kryia meditation, research studies on sa ta na ma medtation, Sa Ta Na Ma meditation

How to do the Sa Ta Na Ma Meditation to Improve Memory

March 20, 2011 by Julie Lusk

Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya

  • Sit with a straight spine.
  • Mentally focus to the brow point.
  • Repeat Sa Ta Na Ma as follows with the finger movements pictured below
    • 2 minutes —  OUT LOUD
    • 2 minutes  —  WHISPER audibly
    • 4 minutes  —  SILENTLY.  Keep the hands moving
    • 2 minutes  —  WHISPER audibly
    • 2 minutes —  OUT LOUD
    • Sit quietly and listen inside for a few minutes.  Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
    • Either go about your day or go to sleep if it’s bed time.
    • Optional: 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale.  Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.

Notes:

Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body.  When it’s whispered, it benefits our mental/emotional nature.  Our spiritual nature benefits from silent repetition.

If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse  the subconscious mind.

If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration.  Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.

SA – touch the thumbs to the index finger

Ta – touch the  thumbs to the middle finger

 

 

 

 

 

 

Na – touch the thumbs to the ring finger

Ma – touch the thumbs to the little fingers

 

 

 

 

 

 

Repeat the finger movements throughout the meditation.  

More Resources…

  • Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.

  • Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.  
  • Wholesome Resources Links to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma -Kirtan Kriya – meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease & the Journal of Nuclear Medicine.
  • Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.

    Sa Ta Na Ma
    Kirtan Kriya Meditation

    Click HERE to buy this downloadable digital album
    (MP3, AAC, M4A)

    $7.99

  • Sa Ta Na Ma Meditation CD
    Sa Ta Na Ma Meditation CD
    Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices. Digital downloads of this CD are also available.
    Quantity:  
    Price: $11.99Price: $16.95 

Please share your comments and questions with us!

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness Tagged With: brain yoga, hand gesture, hand gestures, how to do Kirtan Kryia meditation, how to do sa ta na ma meditation, improve memory with meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement

12-Minute Meditation Technique called Kirtan Kriya for Memory Improvement

March 20, 2011 by Julie Lusk

Having and maintaining a good memory is an important ingredient that all of us need and want. Right?  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 the 12-minute meditation called Kirtan Kriya.

Here is an inspiring video with research to prove that there are easy things we can do for memory improvement with meditation.

Along with the conventional wisdom of good nutrition, supplements and mental and physical exercise, Dharma Singh Khalsa, MD says that meditation is key.  A research study is reviewed that shows increases in brain development for memory, concentration and focus using a simple 12-minute meditation, including a yoga mudra.

The Kirtan Kriya – the Sa Ta Na Ma 12 minute meditation for memory is from the Kundalini yoga tradition.  To get measurable results, it is done daily for only 8 weeks.  But, who would want to stop there.  Not me!

The Sa Ta Na Ma meditation technique also stops the mental chatter to bring about a clear mind.  It’s calming too.

     

This NY Times article Yoga May Be Good for the Brain  was published June 1, 2016 .  It discusses a study in the Journal of Alzheimer’s Disease in April 2016.

A combination of 1 hour of weekly yoga exercise and a daily 15-minute Kirtan Kriya Meditation is recommended to help with memory improvement, concentration and mood improvement (depression).  Improvements were also made in “visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world”.  It was compared to another highly regarded brain training program practiced that was practiced for 1 hour weekly with 15 minutes of daily memory exercises.

The yoga + meditation group “topped the benefits of the brain training group”  showing statistically significant results.

More Resources…

  • Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.

  • Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
  • Link to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
  • Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.

    Sa Ta Na Ma
    Kirtan Kriya Meditation

    Click HERE to buy this downloadable digital album
    (MP3, AAC, M4A)

    $7.99

Sa Ta Na Ma Meditation CD
Sa Ta Na Ma Meditation CD
Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices. Digital downloads of this CD are also available.
Quantity:  
Price: $11.99Price: $16.95 

Filed Under: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness Tagged With: AARP video on improving memory, brain yoga, concentration, focus, hand exercise, hand gesture, Kirtan Kryia meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement

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