YOGAS FOR BRAIN

Welcome guys, how are you all? From 5 years we have been celebrating 'THE INTERNATIONAL DAY OF YOGA' on 21st June which is year's longest day. However, our ancestors have been doing it for millions of year. There is a lot of benefits of yogas as we know. So today I am going to share you 3 super yogas for the brain which I also do to sharpen my mind & I have experienced its benefits. Let's have a look at it. But before doing any exercise see its contradiction.

1. Bhramari pranayama(Bee Breathing)

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practised anywhere - at work or home and is an instant option to de-stress yourself.

The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

The science behind Bhramari pranayama

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect

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How to do Bhramari pranayama (Bee Breath)

1. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
2. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
3. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
4. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
5. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
6. Breathe in again and continue the same pattern 3-4 times.

 

Preparatory poses and follow up poses for Bhramari pranayama

This is usually done after the warm-up at the start of the yoga practice. However, you can practice this later too.

Variations in Bhramari pranayama

You can also practice Bhramari pranayama lying on your back or lying on your right. While practising the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bhramari pranayama 3-4 times every day.

Benefits of Bhramari pranayama (Bee Breath)

• Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
• Gives relief if you're feeling hot or have a slight headache
• Helps mitigate migraines.
• Pranayama benefits in Improving concentration and memory
• Builds confidence.
• Pranayama benefits in reducing blood pressure.
• Helps calm the mind in preparation for meditation.

Precautions for doing Bhramari pranayama

• Ensure that you are not putting your finger inside the ear but on the cartilage.
• Don’t press the cartilage too hard. Gently press and release with the finger.
• While making the humming sound, keep your mouth closed.
• You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra.
• Do not put pressure on your face.
• Do not exceed the recommended repetitions of 3-4 times.

Contraindications

None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a child to an elderly person can practise this pranayama. The only prerequisite is that this pranayama should be done on empty stomach.

2. Paschimottasana(seated forward bend)

   Paschim = west; uttana = stretched out; asana = pose

How to do Seated Forward bend yoga pose - 

Paschimottanasana

• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
• Breathing in, raise both arms above your head and stretch up.
• Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
• Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of
  
  
  your toes and pull on them to help you go forward.

• Breathing in, lift your head slightly and lengthen your spine.
• Breathing out, gently move the navel towards the knees.
• Repeat this movement two or three times.
• Drop your head down and breathe deeply for 20-60 seconds.
• Stretch the arms out in front of you.
• Breathing in, with the strength of your arms, come back up to the sitting position.
• Breathe out and lower the arms.

Benefits of the Seated Forward bend -

Paschimottanasana

•   Stretches the spine and helps relieve stress.
•   Relaxes the mind by removing negative emotions like irritability and anger.

3. Sarvangasana (Shoulder stand)

Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining mental and physical health and is also referred to as ‘Queen of asanas’.

How to do Sarvangasana (Shoulder Stand)

1. Lie on your back with hands by your side.
2. With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.
3. Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
4. Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead, keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
5. Keep breathing deeply and stay in the posture for 30-60 seconds.
6. To come out of the posture, lower the knees to the forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

                                               

Benefits of Sarvangasana (Shoulder Stand)

• Stimulates the thyroid and parathyroid glands and normalizes their functions
• Strengthens the arms and shoulders and keeps the spine flexible
• Nourishes the brain with more blood
• Stretches the heart muscles by returning more venous blood to the heart
• Brings relief from constipation, indigestion and varicose veins

Contraindications

Consult your physician before doing the Sarvangasana if you have any of the following health conditions: pregnancy, menstruation, high blood pressure, heart problem, glaucoma, slip disc, spondylosis, neck pain and acute thyroid problem.

These are some basic exercises for the brain. If you don't have enough time do only bhramari pranayama. This is the best exercise to enhance your brain. 

Thanks for spending time with me. Tell me in the comment box for any information.

See you soon...

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