Can Yoga Make You Smarter?

Can yoga sharpen the mind?

Source: Monica Silvestre / Pexels

If you have ever spent time balancing on one leg in "tree pose," stretching your back body in "down dog," or consciously breathing during a fast-paced "vinyasa flow," you might be familiar with some of the benefits typically accredited to the ancient practice of yoga.

Depending on the type of yoga, the practice is known to provide a full-body workout, which can improve various markers of physical health. Yoga may boost stamina, strength, a sense of balance, and overall flexibility. If you have any doubts about this claim, I challenge you to try one of Dylan Werner's sweat-inducing yoga sessions.

Yoga has also been praised as a holistic practice, which combines movement with breath and meditation and thereby provides a significant boost for your mental health. Many regular practitioners (including myself!) report reduced stress levels, improved emotional stability, and an increased sense of well-being. In fact, the benefits of yoga may even extend to higher levels of confidence and better interpersonal relationships.

And if all of this wasn't enough, recent research suggests that yoga may come with the additional perk of stimulating the brain and improving cognitive processes. Who'd have thought that bending into pretzel shapes could actually sharpen the mind!?

Cognitive boosts in patients

Much of the original research on the cognitive benefits of yoga was carried out in the context of clinical patient samples. For example, trials were conducted to test the benefits of yoga for the management of cognitive impairments in patients with cancer, schizophrenia, sleep disorders, or depression. Most studies reported surprisingly positive effects of yoga interventions. For example, one trial involving a Hatha yoga intervention for breast cancer survivors found that the regular practice of two 90-minute classes per week led to significant improvements in concentration and memory. Similarly, research on schizophrenia patients suggests that yoga could be an essential tool for improving difficulties in the area of social cognition such as the recognition of faces.

Performance improvement in healthy participants

Given the encouraging results from patient trials, research has begun to branch out and investigate the effects of yoga on cognitive performance of healthy participants. Controlled experiments were typically used to compare the effects of yoga with other types of exercise such as stretch classes or running. While most types of movement were found to have beneficial effects on participants, yoga appeared to be superior in several dimensions.

For example, one study found that after only two months of regular Hatha yoga classes, participants with an average age of 60 years demonstrated significant improvements in working memory and mental flexibility. These results were confirmed in a similar study on yoga and executive functioning and by research on the impact of yoga on cognitive reaction times.

A study using a more comprehensive programme consisting of daily yoga sessions over five months for young and healthy student participants found significant changes in several physiological measures. Comparing brain activity of participants before and after the yoga intervention, the results suggested that yoga improved the neural activity in the frontal lobe—the part of the brain responsible for reasoning, planning, and problem-solving. Even though the study relied on a small participant sample of 30 students, the results are encouraging and should be followed up by a larger trial.

Which yoga poses are best?

Most yoga interventions from previous research used a varied class program that included hatha yoga postures, breathing exercises, and meditation components. It thus appears like a balanced approach of all three components is most effective. Yet, considering the vast range of different Hatha yoga poses, some might be particularly beneficial for brain functioning and mental activities.

Tree pose improves focus and concentration

Source: Eva Krockow

Shoulder Stand (Sarvangasana). Shoulder stand is a key pose within the category of "inversions." It turns the body upside down and thereby increases blood flow to the head. As a result, the entire brain gets a powerful boost, and you might even notice a change in perspective or a mental opening to new opportunities. 

Seated Foreward Bend (Paschimottanasana). The comparatively simple stretch of bending forward to touch your toes is more powerful than you might expect! Not only does it provide a delicious hamstring stretch. No, it also has an intensely calming effect on the entire body and mind. Indeed, the seated forward bend is a real stress buster, which helps to soothe headaches and counteract fatigue.

Tree Pose (Vriksasana). One of yoga's most iconic moves is Tree pose. Balancing on one leg and experimenting with different arm variations can challenge leg and ankle strength as well as balance. Similar to the seated forward bend, tree pose has calming effects on the body and mind, with the added bonus of improving mental focus and concentration.

Half Moon Pose (Ardha Chandrasana). Half moon pose is a classic balancing posture, with lots of options for variations. Depending on where you keep the gaze (or drishti) and how much weight you place on the lower hand, it has significant effects on coordination and balance. And if you fall over, at least that means you've tried!

Bee Breathing (Bhramari Pranayama). If you thought yoga exercises couldn't get any weirder, I dare you to try this one. This breathing practice involves a humming sound that helps to shut out noisy environments, de-stress, and improve memory function. 

Fish pose (Matsyasana). This little pose is mightier than it appears at a first glance. It provides a deep stretch for the upper back, neck, and throat and thereby improves blood circulation to the head. By flushing the brain with fresh oxygen, it stimulates your thinking and reasoning and may even help to ease certain mental health conditions.

Child's Pose (Balasana). Child's pose is deceptively simple. Indeed, it rarely features on Instagram galleries or other social media outlets, because the easy forward fold looks rather unspectacular. But don't let the simplicity fool you! The real power of child's pose lies in the experience, which consists of deep relaxation and breath regulation. It counters physical and mental tensions and helps to revive your mind.

Where to start?

Every beginning is hard, and building a regular yoga practice may seem daunting at first. However, there are a number of little tricks that can support the challenging process of habit formation. For example, strategies like starting small, establishing routines, and planning ahead may go a long way. Additionally, finding an inspiring yoga teacher can help a lot. Adriene Mishler and her furry companion Benji, for example, have a welcoming style, which has proven popular with over 6 million YouTube subscribers to date. Why not try her recent 30-day program "Home" to beat the winter blues and boost those brain cells at the same time?