Yoga and memory power

Yoga and memory power

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  Yoga and MemoryPower: Principles and Practice Yogacharya Dr. ANANDA BALAYOGI BHAVANANI MBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY Deputy Director Centre for Yoga Education, Therapy and Research (CYTER), Sri Balaji Vidyapeeth, Puducherry. www. sbvu.ac.in
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  SBV AIM HIGH’s Centrefor Yoga Therapy, Education and Research (CYTER) Salutogenesis, our focus!
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  Bridging the experientialwisdom 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
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  YOGIC CONCEPT OFMIND 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!
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  MEMORY UTILIZATION The processof 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)
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  “Neurons that firetogether, wire together” • Yoga emphasizes abhyasa, the regularity, rhythm and repetition in one’s dedicated practice. • When we mindfully and consciously perform techniques of Yoga repeatedly, we create neural pathways that get stronger & stronger with time. • “You lose that which you don’t use” was a familiar statement made by Dr. Swami Gitananda Giri, the visionary codifier of the Rishiculture Ashtanga Yoga tradition in Pondicherry.
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  All aspects ofhuman 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
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  Healthy improvements inphysical, 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.
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  Super Brain Yoga? • A series of recent studies published in Science and the Journal of Neuroscience have shown that exercise can stimulate generation of new brain cells—and that the cells can migrate from one area of brain to another. • “This is evidence that you can move beyond molding and shaping the mind: You can literally create a new brain,” -Dr Satbir Khalsa of Harvard, USA. • He even goes to the extent of saying “It’s beyond neuroplasticity. It’s neurogenesis.”
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  Where the mindgoes, 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.
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  Inhale through noseas you come up Exhale through mouth as you sit down Repackaging ancient wisdom!
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  How does Yogahelp improve memory ? 1. Deepening sense of perception 2. Enhancing mental alertness and focus 3. Reducing unnecessary distractions 4. Improving attention span 5. Awakening latent areas 6. Balancing hemispheric activity 7. Facilitating healthy neuroplasticity 8. Associative understanding of interconnectivity 9. Enhancing the inner sense of ease and well being
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  Choose carefully whatyou 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.
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  Yoga benefits….. • Therehave 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 anxiety scores in stressful states with better adaptability towards environmental and internal stressors.
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  Effects of Meditationon 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)
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  More Research Evidence •Cyclical combination of Yoga postures & supine rest (cyclic meditation) improved memory scores & decreased state anxiety. (Subramanya & Telles 2009) • Yoga + memory training intervention = significant gains in memory performance, instrumental activities of daily living & memory self-efficacy in older adults. (McDougall et al 2015) • 8 wk Yoga significantly improved performance on executive function : working memory capacity & efficiency of mental set shifting & flexibility in older adults. (Gothe et al 2014) • 8 wk Yoga improved academic performance in 800 students by optimizing stress levels.(Kauts & Sharma 2009)
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  • Pranayamas suchas mukha bhastrika, chandra nadi, surya nadi, nadi shuddi and bhramari have been studied. (Manjunath 2004, Bhavanani 2003, Bhavanani 2012, Ramanathan 2014, Rajesh 2014) • Modulation of HPA axis, reduction in allostatic load and normalization of parasympathetic nervous system and GABA underactivity. (Streeter 2007,2010) • We change our very physiology, our genetic expression, our hormones, and neurotransmitters thus creating a solid and sound foundation for peacefulness and clarity to manifest. Focused and calm mind is less susceptible to distractions, negative influences and omnipresent confusion.
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  Techniques to AidMemory • 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
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  Jathis to loosenand let go! Yoga therapy at CYTER in MGMCRI, Pondicherry
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  Uninostril / alternatenostril pranayamas Suryanadi asana Chandranadi asana
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  Bhramari, inducing innercalm Yoga therapy in the hospital wards at MGMCRI, Pondicherry
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  Yoga nidra
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  Chakra MeditationChakra dhyana Inhale Exhale