Yoga and memory power

Yoga and memory power, a presentation by Yogacharya Dr Ananda Balayogi Bhavanani for the CME at DSMCH, Perambalur on 5, March 2016

1. Yoga and Memory Power:
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

2. SBV AIM HIGH’s
Centre for Yoga Therapy, Education
and Research
(CYTER)
Salutogenesis, our focus!

3. Bridging the experiential wisdom of Yoga with
empirical modern medical science.
•Yoga is usually found in Physical
Education & Sports depttsof
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
–42publications & 3 CMEs

4. YOGIC CONCEPT OF MIND
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!

5. MEMORY UTILIZATION
The process of 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)

6. “Neurons that fire together, wire
together”
•Yogaemphasizesabhyasa,theregularity,rhythm
andrepetitioninone’sdedicatedpractice.
•Whenwemindfullyandconsciouslyperform
techniquesofYogarepeatedly,wecreateneural
pathwaysthatgetstronger&strongerwithtime.
•“Youlosethatwhichyoudon’tuse”wasa
familiarstatementmadebyDr.SwamiGitananda
Giri,thevisionarycodifieroftheRishiculture
AshtangaYogatraditioninPondicherry.

7. All aspects of human 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

8. Healthy improvements in physical,
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.

9. Super Brain Yoga ?
•AseriesofrecentstudiespublishedinScienceand
theJournalofNeurosciencehaveshownthatexercise
canstimulategenerationofnewbraincells—andthat
thecellscanmigratefromoneareaofbraintoanother.
•“Thisisevidencethatyoucanmovebeyondmolding
andshapingthemind:Youcanliterallycreateanew
brain,”-DrSatbirKhalsaofHarvard,USA.
•Heevengoestotheextentofsaying“It’sbeyond
neuroplasticity.It’sneurogenesis.”

10. Where the mind goes,
there the energy flows!
You can use your mind
to change your brain
to change your mind for the better.
This is self-directedneuroplasticity.

12. Inhale through nose as you come up
Exhale through mouth as you sit down
Repackaging ancient wisdom!

13. How does Yoga help improve memory ?
1.Deepening sense of perception
2.Enhancing mental alertness and focus
3.Reducingunnecessary distractions
4.Improving attentionspan
5.Awakening latentareas
6.Balancinghemispheric activity
7.Facilitating healthy neuroplasticity
8.Associative understanding of interconnectivity
9.Enhancing the inner sense of easeand well being

17. Choose carefully what you think about!
•Attentionis 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.

18. Yoga benefits…..
•Therehavebeenmanyreportsonimprovementsin
–senseofwell-beingandrelaxation,
–qualityofinterpersonalrelationships,
–improvedconcentrationandefficiency,
–self-confidenceandattentiveness,
–loweredirritabilitylevelsand
–amoreoptimisticoutlookonlife.
•Yogareducesbasalanxietylevelsandattenuatesanxiety
scoresinstressfulstateswithbetteradaptabilitytowards
environmentalandinternalstressors.

19. Effects of Meditation on Brain
Increased gray matter in the:
•Insula-interoception; self-awareness; empathy for
emotions (Holzelet al., 2008; Lazar et al., 2005)
•Hippocampus-visual- spatial memory; establishing
context; inhibiting amygdala and cortisol (Holzelet al.,
2008; Luderset 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)

20. More Research Evidence
•CyclicalcombinationofYogapostures&supinerest(cyclic
meditation)improvedmemoryscores&decreasedstate
anxiety.
(Subramanya&Telles2009)
•Yoga+memorytrainingintervention=significantgainsin
memoryperformance,instrumentalactivitiesofdailyliving
&memoryself-efficacyinolderadults.
(McDougalletal2015)
•8wkYogasignificantlyimprovedperformanceonexecutive
function:workingmemorycapacity&efficiencyofmental
setshifting&flexibilityinolderadults
.(Gotheetal2014)
•8wkYogaimprovedacademicperformancein800
studentsbyoptimizingstresslevels
.(Kauts&Sharma2009)

21. •Pranayamassuchasmukhabhastrika, chandranadi,
suryanadi,nadishuddiandbhramarihavebeenstudied.
(Manjunath2004, Bhavanani2003, Bhavanani2012, Ramanathan
2014,Rajesh2014)
•ModulationofHPAaxis,reductioninallostaticloadand
normalizationofparasympatheticnervoussystemand
GABAunderactivity.(Streeter2007,2010)
•Wechangeourveryphysiology,ourgeneticexpression,
ourhormones,andneurotransmittersthuscreatinga
solidandsoundfoundationforpeacefulnessandclarity
tomanifest.
Focused and calm mind is less susceptible
to distractions, negative influences and
omnipresent confusion.

22. Techniques to Aid Memory
•Jathis: Loosen up and throw out
•Breath body coordination: Tala, Ardhakatikriya
•Asanas: Head below heart, inverted,balancing
–Dharmika, Mehru, Padottana, Sarvanga, Shirsasana…. .
•Shatkarmas: Neti, Kapalabhathi
•Pranayamas :
–MukhaBhastrika, Pranava, Bhramari, NadiShuddi
•Relaxation: Kayakriya, Marmanasthanam, Yoga nidra
•Dharanaand Dhyana: Mandala, Chakra, AUM

23. Jathisto loosen and let go!
Yoga therapy at CYTER in MGMCRI, Pondicherry

25. Uninostril / alternate nostril
pranayamas
Suryanadiasana Chandranadiasana

27. Bhramari, inducing inner calm
Yoga therapy in the hospital wards at MGMCRI, Pondicherry

28. Yoga nidra

29. Chakra MeditationChakra dhyana
Inhale
Exhale