Yoga and Memory Power:Principles and Practice

Yogacharya

Dr. ANANDA BALAYOGI BHAVANANIMBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY

Deputy DirectorCentre for Yoga Education, Therapy and Research (CYTER),

Sri Balaji Vidyapeeth, Puducherry. www. sbvu.ac.in

SBV AIM HIGH’sCentre for Yoga Therapy, Education

and Research (CYTER)

Salutogenesis, our focus!

Bridging the experiential wisdom of Yoga with empirical modern medical science.

• Yoga is usually found in Physical Education & Sports deptts of universities

• We at the Centre for Yoga Therapy, Education and Research, have it in a medical institution since 2010

– educating future Yoga therapists (PGDYT, M.Phil..),

– scientifically researching Yoga, – quality of life enhancing

benefits for ~ 18000 patients – creating awareness amongst

medical professionals– 42 publications & 3 CMEs

YOGIC CONCEPT OF MIND

There are four Anthahkarana (inner instruments):– Manas – the thinking part : Mind– Chitta – the storing part : Memory– Buddhi – the deciding part : Intellect– Ahamkaara – the controlling part : Ego

- Respect the brain – it is Divine. - Don’t turn your brain into a trash-basket.

- Defragment / re-format now and then!

MEMORY UTILIZATION

The process of memory is three-fold:

– Record : Focus and concentrate– Retain : Repeat and remember– Recall : Relax and link

• Hence, the three R’s correspond to- Shravana (effective listening)- Manana (reasoning and storing)- Nididhyaasana (recalling and utilizing)

“Neurons that fire together, wire together”

• Yoga emphasizes abhyasa, the regularity, rhythmand repetition in one’s dedicated practice.

• When we mindfully and consciously performtechniques of Yoga repeatedly, we create neuralpathways that get stronger & stronger with time.

• “You lose that which you don’t use” was afamiliar statement made by Dr. Swami GitanandaGiri, the visionary codifier of the RishicultureAshtanga Yoga tradition in Pondicherry.

All aspects of human psycho-physiological functioning improved

When the breath is steady, emotions become more balanced

When the body is stilled, the mind starts to calm down

Conscious focus on the present moment-the NOW

Integration breath pattern with coordinated smooth body

movements

Healthy improvements in physical, mental, emotional & social well-being

Attainment of highest physical, mental, emotional, social &

spiritual potential

Enhanced ability to manage omnipresent stressors and thrive

positively in all aspects of human life.

Super Brain Yoga ?

• A series of recent studies published in Science andthe Journal of Neuroscience have shown that exercisecan stimulate generation of new brain cells—and thatthe cells can migrate from one area of brain to another.

• “This is evidence that you can move beyond moldingand shaping the mind: You can literally create a newbrain,” -Dr Satbir Khalsa of Harvard, USA.

• He even goes to the extent of saying “It’s beyondneuroplasticity. It’s neurogenesis.”

Where the mind goes, there the energy flows!

You can use your mind to change your brain to change your mind for the better.

This is self-directed neuroplasticity.

Inhale through nose as you come upExhale through mouth as you sit down

Repackaging ancient wisdom!

How does Yoga help improve memory ?

1. Deepening sense of perception2. Enhancing mental alertness and focus3. Reducing unnecessary distractions 4. Improving attention span5. Awakening latent areas6. Balancing hemispheric activity7. Facilitating healthy neuroplasticity8. Associative understanding of interconnectivity9. Enhancing the inner sense of ease and well being

Choose carefully what you think about!

• Attention is like a spotlight, illuminating what it rests upon.

• Like a vacuum cleaner, it draws ideas into the field of focused awareness thus utilizing areas of the brain- enabling neuroplasticity.

• Directing attention skillfully - the essence of mindfulness - is therefore a fundamental way to shape the brain, and one’s life over time.

Yoga benefits…..• There have been many reports on improvements in

– sense of well-being and relaxation,– quality of interpersonal relationships,– improved concentration and efficiency,– self-confidence and attentiveness,– lowered irritability levels and– a more optimistic outlook on life.

• Yoga reduces basal anxiety levels and attenuates anxietyscores in stressful states with better adaptability towardsenvironmental and internal stressors.

Effects of Meditation on Brain

Increased gray matter in the:• Insula - interoception; self-awareness; empathy for

emotions (Holzel et al., 2008; Lazar et al., 2005)• Hippocampus - visual-spatial memory; establishing

context; inhibiting amygdala and cortisol (Holzel et al., 2008; Luders et al., 2009)

• Prefrontal cortex (PFC) - executive functions; attention control (Lazar et al., 2005; Luders et al., 2009)

Reduced cortical thinning with aging in insula and PFC (Lazar et al., 2005)

More Research Evidence

• Cyclical combination of Yoga postures & supine rest (cyclicmeditation) improved memory scores & decreased stateanxiety. (Subramanya & Telles 2009)

• Yoga + memory training intervention = significant gains inmemory performance, instrumental activities of daily living& memory self-efficacy in older adults. (McDougall et al 2015)

• 8 wk Yoga significantly improved performance on executivefunction : working memory capacity & efficiency of mentalset shifting & flexibility in older adults. (Gothe et al 2014)

• 8 wk Yoga improved academic performance in 800students by optimizing stress levels.(Kauts & Sharma 2009)

• Pranayamas such as mukha bhastrika, chandra nadi,surya nadi, nadi shuddi and bhramari have been studied.(Manjunath 2004, Bhavanani 2003, Bhavanani 2012, Ramanathan2014, Rajesh 2014)

• Modulation of HPA axis, reduction in allostatic load andnormalization of parasympathetic nervous system andGABA underactivity. (Streeter 2007,2010)

• We change our very physiology, our genetic expression,our hormones, and neurotransmitters thus creating asolid and sound foundation for peacefulness and clarityto manifest.

Focused and calm mind is less susceptible to distractions, negative influences and

omnipresent confusion.

Techniques to Aid Memory

• Jathis : Loosen up and throw out• Breath body coordination: Tala, Ardhakati kriya• Asanas : Head below heart, inverted,balancing

– Dharmika, Mehru, Padottana, Sarvanga, Shirsasana…..• Shatkarmas: Neti, Kapalabhathi• Pranayamas :

– Mukha Bhastrika, Pranava, Bhramari, Nadi Shuddi• Relaxation: Kaya kriya, Marmanasthanam, Yoga nidra• Dharana and Dhyana : Mandala, Chakra, AUM

Jathis to loosen and let go!

Yoga therapy at CYTER in MGMCRI, Pondicherry

Uninostril / alternate nostril pranayamas

Suryanadi asana Chandranadi asana

Bhramari, inducing inner calm

Yoga therapy in the hospital wards at MGMCRI, Pondicherry

Yoga nidra

Chakra MeditationChakra dhyana

Inha

leExhale