How does yoga strengthen memory and concentration?
The Indian Ayurvedic physicians, on complaints of memory weakness, prescribe a set of practices, called on, on the one hand, to calm the patient thoroughly (warming up, hot baths, oil massage with hot oil), and on the other, clearing the body of toxins.
Calmness is a logical condition for a good memory: after all, a restless, nervous person is scattered, not organized, acting chaotically and doing a lot of unnecessary and unnecessary actions, what good memory! Strong memory is based on inner calmness, everyone knows who tried to play intellectual games for memorizing or erudition.
Intellect is a powerful processor that overheats if the mind is not cold (not calm) …. But if the detox is more or less clear: just do not eat “junk” food, and eating fresh and healthy food, then with the mind’s calming is not all that obvious. After all, this is the goal of yoga. More precisely, it is not always possible to apply the recommended methods to lie half an hour in the morning and evening in hot tubs and so on. But yoga can help! Some soothing yoga practices operate within minutes, and without any water procedures.
So in addition to such commonplace advice, as:
- give up tea-coffee, alcohol, garbage, fried and spicy, from excess sugar and sweet,
- use a hot bath, get regular (better daily) massage, include in the diet foods containing many useful vitamins and minerals (superfoods, as well as simply organic vegetables and fruits),
- It is also worthwhile to apply the methods of yoga.
They can be represented for convenience as a diagram.
Methods that work directly “from the head”: those who remove the hypertension of the muscles of the neck, improving the blood supply to the brain, or train this “bloodstream”, more precisely the mechanisms that control it.
Asanas (rough sight practices):
- Sirshasana ( Headstand ),
- Vrischikasana (Pose of the Scorpion),
- Sarvangasana (Rack on the shoulders of the “birch”),
- Viparita-karani asana (Inverted psychic posture),
- Naman Pranamasana (Pose of a praying light version of the rack on his head),
- and Paschimtotanasana (posture of back traction),
- Padahastasana (head-to-foot position),
- Dandasana (Pose of the Staff “Plank”),
- Bhujangasana (Cobra Pose),
- Shalabhasana (Locust Locus),
- Dhanurasana (Pose of onion),
- Chakrasana (wheel position),
- Khandarasana (Pose stand on shoulders, “half-jag” light version of Chakrasana)
In order to obtain noticeable results, these poses must be included in the asan complex (where inclines and deflections alternate, where compensation and rest, etc.) are included, regularly, preferably in a day or every day. Do not forget at the end of any lesson (and if there is time and at first, before practice) to make Shavasana a pose of complete relaxation, absolutely motionless lying on his back and stretching his arms and legs.
Psychotechnics (subtle psychoenergetic practices).
Train the mind to concentrate on one problem, task, on one object, thought or image. So you can reduce the amount of stress (thoughts in your head), remove the drama from the most “important” (it’s subjective) of these thoughts, and thus remove some of the chaos that reigns in the head of each of us. AS ONLY the volume of “pumped” through the far from rubber channel of our attention the volume of thoughts will decrease, the memory will begin to strengthen! Sometimes you yourself will be surprised how many you remember when the mind is calm. Up to the slightest detail of dreams from childhood. Our mind, in fact, did not pull the “forgotten” information, but access to it is temporarily blocked due to the fact that the mind is simply busy trying to “solve” those tasks and problems that we are laying it down, dramatizing their apparent importance .. (Cf.Castanedovskaya prakkika “Recollections” when calming the mind, the key to technology !, it is necessary to step by step, remember all (!) Your life ).
Now the list of psychotechnics:
- Tratak : meditation on the flame of a candle
- Anul-vilom : the simplest pranayama, teaches concentration on the process of breathing
- Ujaya-pranayama : concentration on the sound of breathing (then you can combine with Anul-vil and other techniques)
- Nadi Shodhana pranayama : a complex version of Anul-vilom, which includes the calculation of the length of inspiration, exhalation. And then the delays are applied: on inspiration, and at the master level even on exhalation. Such a complex process completely takes all the mind’s attention.
- Yoga-nidra is a complex, multi-level and complex meditation, the real “crown” of Satyananda Yoga. Technique allows you to quickly remove the amount of stress, “unload the brain”, strengthen the nerves, well “relax your soul and body.” Hourly practice is sometimes more effective than relaxing whole weekend in the country! In addition, in the Yoga Nidra, you can put in the subconscious positive attitudes and goals, for example, incl. to strengthen memory (“I remember with every day everything is better”, etc.). Thirdly, Yoga Nidra actively “cleanses” the subconscious mind from negative patterns (“samskar” in the terminology of yoga) that “emerge” emotionally during the visualization and observation of Chidakashi. And the very observation of the Chidakashi (the mental screen in front of the closed eyes) is already directly a deconcentration technique, critically important for the training of the mind according to the yogic canons.
- Different concentrations. For example, an image or a photo of a Guru. Or the symbol of OM, or something else. Although on the horizon line, see the effect of one: we forcibly keep the mind on one thought or action, accustoming it to it. At first it’s hard, then the mind trains like this muscle training. Regular regularity of training is important.
- Different renderings. Using the ability of the mind to “draw” is what we need. Visualize the selected images (you should start with the simplest: a luminous point, a ball of light, a circle, a lotus, etc.) in the area of the eyebrow, then it will go faster.
- Mudras and bandhas . Quite sophisticated techniques that allow the power of thought (more precisely, not even force but simply thought) to produce noticeable changes in the body, for example, to work with prans simply by a team. In Mula-bandha and Vajroli-mudra, for example, the wave of prana rises from the crotch to the top of the head. But first you will have to use muscles, including the small pelvis (this is quite safe and even useful for male and female health). After mastering, these techniques can be used in combination with asanas, pranayama and even other mudras and bandhas.
Finally, “one yoga” strengthening of memory will go well, but rather slowly. Although it may seem that the above list is already quite large, it is still better to supplement these techniques with a general health improvement and memory will only benefit from it. Apply walking, running, swimming, walking in the fresh air, season skiing and skating, biking all known aerobic exercises.
If you notice that as a result of mastering the mass of the initially unaccustomed techniques, the mind became a little uneasy, do not hesitate to include anaerobic loads with weighting in the training schedule (under the supervision of the fitness instructor). Although this may seem anecdotal, in practice some Masters of Yoga use this rule. And also, in order to “cement” the state against the background of many different techniques,