🧠 Brain Boost Yoga: Enhance Memory & Concentration

Boost memory and concentration with this 15-minute daily yoga routine. Includes poses, breathwork, and tips for mental clarity, focus, and cognitive health.

🧘‍♀️ Benefits of the Practice

This 15-minute yoga practice enhances focus and mental clarity through a combination of balancing poses, inversions, and breathwork. Regular practice improves concentration, reduces stress, and boosts brain function.

By increasing blood flow to the brain, these poses help reduce mental fatigue, support cognitive health, and promote mindfulness. Stay consistent for lasting benefits!

🧩 Yoga Sequence for Memory & Focus

NO	Asana	Recommended Practice
1	Thoppukaranam (Super Brain Yoga)	11 times
2	Padmasana (Lotus Pose)	Hold 30 secs
3	Janu Sirsasana (Head-to-Knee Pose)	2 times -Hold 15 sec on each side or leg
4	Ardha Sirsasana (Half Headstand)	3 times: Hold 10 sec
5	Shashankasana (Hare Pose)	Hold 30 secs
6	Sarvangasana (Shoulder Stand)	Hold for 20 to 60 secs
7	Matsyasana (Fish Pose) - Stage 1	1 time - Hold 30 sec
8	Vrikshasana (Tree Pose)	2 times- Hold 10 -15 sec on each leg
9	Natarajasana (King Dancer Pose)	2 times- Hold 10 -15 sec on each leg
10	Shavasana (Corpse Pose)	3 to 5 min
11	Bhramari Pranayama (Bee Breath)	12 times

🕒 When & How to Practice

Practice either in the morning or evening on an empty stomach. A quiet space, consistency, and mindful breathing will deepen the benefits. You’ll begin to notice positive changes in your body and mind within just 21 days.

🙏 Small Steps, Big Changes: The Power of Daily Yoga

Commit just 15 minutes a day to this Brain Boost Yoga routine, and you’ll start to experience sharper focus, calmer thoughts, and enhanced mental clarity. Whether you're a student, professional, or simply seeking to strengthen your natural brain function, this practice is for you.

✨ Consistency is key. Stay patient, stay grounded, and your transformation will follow.

  1. Thoppukaranam

(Sit-ups/Super Brain Yoga) 

Practice 11 times

1. Stand with feet together, arms at sides.

2. For Women: Hold the left earlobe with your right hand, the right earlobe with your left hand.

3. For Men: Hold the right earlobe with your left hand, and the left earlobe with your right hand.

4. Press gently with thumbs in front, index fingers behind. 

5. Keep heels together, toes in a V-shape. 

6. Exhale, squat low with heels grounded and back straight. 

7. Inhale, stand up. Repeat 11 times.

2. Padmasana (Lotus Pose)

Practice 1 time: Hold 30 secs

1. Sit upright with legs extended. 

2. Bend your right leg, placing your foot over your left thigh with the sole upward and the heel near your abdomen. 

3. Repeat with your left leg over your right thigh. 

4. Rest your hands on your knees in Chin Mudra, keeping your back, neck, and head aligned. 

5. Close your eyes and hold for 30 seconds to 1 minute, or tap your forehead with your index finger for 30 to 60 counts while breathing normally.

6. To release, extend legs one at a time and relax. 

7. Repeat the pose, alternating leg positions for balance.

3.  Janusirasana (Head to Knee Pose)

Practice 2 times: Hold 15 seconds on each side or leg

1. Sit upright with legs extended. 

2. Bend your right foot against your inner left thigh, keeping your back straight. 

3. Inhale, raise your arms alongside your ears. 

4. Exhale, bend forward from the hips, and hold your left foot, toe, or ankle. 

5. Touch your knee with your chin or forehead, keeping your left knee straight and elbows on the ground. 

6. Hold for 3–5 breaths. Inhale to rise, exhale to lower arms.

7.  Repeat twice, then switch legs and repeat.

4. Ardha Sirsasana (Half Head Stand)

Practice 3 times: Hold 10 sec

1. Sit in Vajrasana, toes together, heels apart, sitting on your feet. 

2. Place forearms on the ground, interlace fingers, and rest your head on your hands. 

3. Inhale, lift hips and extend legs, balancing on your toes to form a triangle. 

4. Take 2–3 deep breaths, keeping neck and shoulders relaxed. 

5. Exhale, bend knees, lower them to the mat, and return to Vajrasana. 

6. Repeat this sequence 3 times, maintaining controlled breathing throughout.

5. Sasangasana (Hare Pose/Pose of the Moon)

Practice 1 time - Hold 30 sec

1. Begin in  Vajrasana(Thunderbolt Pose).

2. Sitting on your heels with toes together and heels apart. Inhale, raise your arms straight. 

3. Exhale, bend forward from the hips, keeping your arms aligned with your ears and maintaining a straight line from your arms to your trunk to your head.

4.  Touch the floor with your forehead and arms, bending your elbows if needed. 

5. Breathe deeply, holding for 3–5 breaths. 

6. Inhale, raise your arms; exhale, lower them to your sides.

6. Sarvangasana (Shoulder Stand/Candle Pose)

Practice 1 time -Hold 30 sec to 1 min

1. Lie on your back, with your arms by your sides, palms down, and yourlegs together.

2. Perform Sarvangasana (Shoulder Stand): Inhale, lift your legs to 90 degrees, then extend them overhead until they are parallel to the floor, supporting your back with your hands. 

3. Straighten legs upward, balancing on shoulders.

4.  Hold for 30 seconds to 1 minute, breathing normally. 

5. To exit, lower your legs overhead, relax your back, and gently bring your legs to the floor without bending your knees.

7. Matsyasana (Fish Pose)

Practice 1 time - Hold 30 sec

1. Lie on your back, feet together, hands by your sides. 

2. Place hands under your hips, palms down, and bring elbows closer. 

3. Inhale, lift your head and shoulders, looking at your toes. 

4. Press hands and forearms down, arch your back, and gently place the crown of your head on the floor, minimizing weight on your head. 

5. Hold for 30 seconds, breathing normally.

6.  Exhale, lift your head, and lower your shoulders to lie flat.

7.  Use a blanket for neck support if needed.

8. Vrksasana (Tree Pose)

Practice 2 times - Hold 10-15 sec

1. Stand with your feet together and arms at your sides.

2. Take a few deep breaths and focus on a fixed object to help with balance.

3. Keep your feet hip-width apart, shift your weight to the left leg, and lift your right foot.

4. Place the sole of your right foot on the left ankle, calf, or inner thigh—avoid the knee. Toes should point downward, and the knee should open to the side.

5. Begin with your hands in Namaste at the chest, then stretch your arms upward.

6. Hold the position for 10–15 seconds.

7. Exhale, relax, and switch legs.

8. Repeat one more time on each side.

   
   

9. Natarajasana (King Dancer Pose) - Stage 1

Practice 2 times - Hold 10-15 sec

1. Stand with your feet together, arms by your sides, and focus on a still point.

2. Shift your weight onto your right foot and bend your left knee. Grasp the top of your left foot with your left hand. Raise your right arm overhead, keeping it close to your ear with the palm facing forward.

3. Hold for 10–15 seconds.

4. Exhale to release.

5. Repeat on the other leg, then practice one more time on both sides.

10. Savasana (Corpse Pose)

Practice 1 time - Hold 2 to 3 min

1. Lie on your back, fully relaxed, with your eyes closed, your feet and hands about one foot apart, and your palms facing up.

2. Tighten and relax each muscle group—left leg, right leg, left arm, and right arm—rolling gently after each.

3. Press your heels down, lift your waist, chest, and shoulders, and relax.

4. Tighten your facial muscles, release jaw tension, and exhale.

5. Tighten your entire body, then relax completely.

6. Let your palms face upward, stretch slightly, and take deep abdominal breaths, releasing all tension.

11. Bhramari (Humming Bee Breath)

Practice 12 times

1. Sit comfortably and close your eyes. Gently close your ears by placing your index fingers on the cartilage (flap) of your ears.

2. Take a deep breath, and gently press the cartilage while humming like a bee as you exhale. Feel the vibrations in your head. Keep your lips lightly separated during the practice to allow the sound vibrations to be heard and felt more clearly in the brain. Ensure your jaw is relaxed.

3. At the end of each exhalation, breathe deeply and repeat the process. Repeat 10 to 12 times, maintaining a calm, focused state throughout the practice.

4.  Bhramari calms the mind, relieves stress, reduces anxiety, and improves sleep quality. It also enhances focus and soothes the nervous system. It is best practiced in a quiet space for deep relaxation.