How yoga and meditation can affect the brain
Mar 29, 2018

Mercedes Newton
Core Spirit member since Dec 24, 2020
Reading time 3 min.

A weekly routine of yoga and meditation may strengthen thinking skills and help to stave off aging-related mental decline, according to a new study of older adults with early signs of memory problems.

Most of us past the age of 40 are aware that our minds and, in particular, memories begin to sputter as the years pass. Familiar names and words no longer spring readily to mind, and car keys acquire the power to teleport into jacket pockets where we could not possibly have left them.

Some weakening in mental function appears to be inevitable as we age. But emerging science suggests that we might be able to slow and mitigate the decline by how we live and, in particular, whether and how we move our bodies. Past studies have found that people who run, weight train, dance, practice tai chi, or regularly garden have a lower risk of developing dementia than people who are not physically active at all.

There also is growing evidence that combining physical activity with meditation might intensify the benefits of both pursuits. In an interesting study that I wrote about recently, for example, people with depression who meditated before they went for a run showed greater improvements in their mood than people who did either of those activities alone.

But many people do not have the physical capacity or taste for running or other similarly vigorous activities.

So for the new study, which was published in April in the Journal of Alzheimer’s disease, researchers at the University of California, Los Angeles, and other institutions decided to test whether yoga, a relatively mild, meditative activity, could alter people’s brains and fortify their ability to think.

They began by recruiting 29 middle-aged and older adults from the Los Angeles area who told the researchers that they were anxious about the state of their memories and who, during evaluations at the university, were found to have mild cognitive impairment, a mental condition that can be a precursor to eventual dementia.

The volunteers also underwent a sophisticated type of brain scan that tracks how different parts of the brain communicate with one another.

The volunteers then were divided into two groups. One began a well-established brain-training program that involves an hour a week of classroom time and a series of mental exercises designed to bolster their memory that volunteers were asked to practice at home for about 15 minutes a day.

The others took up yoga. For an hour each week, they visited the UCLA campus to learn Kundalini yoga, which involves breathing exercises and meditation as well as movement and poses. The researchers chose this form of yoga largely because people who are out of shape or new to yoga generally find it easy to complete the classes.

The yoga group also was taught a type of meditation known as Kirtan Kriya that involves repeating a series of sounds – a mantra – while simultaneously “dancing” with repetitive hand movements. They were asked to meditate in this way for 15 minutes every day, so that the total time commitment was equivalent for both groups.

The volunteers practiced their programs for 12 weeks.

Then they returned to the university’s lab for another round of cognitive tests and a second brain scan.

By this time, all of the men and women were able to perform significantly better on most tests of their thinking.

But only those who had practiced yoga and meditation showed improvements in their moods – they scored lower on an assessment of potential depression than those in the brain-training group – and they performed much better on a test of visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognise objects and navigate the world.

The brain scans in both groups displayed more communication now between parts of their brains involved in memory and language skills. Those who had practiced yoga, however, also had developed more communication between parts of the brain that control attention, suggesting a greater ability now to focus and multitask.

In effect, yoga and meditation had equalled and then topped the benefits of 12 weeks of brain training.

“We were a bit surprised by the magnitude” of the brain effects, said Dr. Helen Lavretsky, a professor of psychiatry at UCLA who oversaw the study.

How, physiologically, yoga and meditation had uniquely changed the volunteers’ brains is impossible to know from this study, although reductions in stress hormones and anxiety are likely to play a substantial role, she said. “These were all people worried about the state of their minds,” she pointed out.

Movement also increases the levels of various biochemicals in the muscles and brains that are associated with improved brain health, she said.

Whether other forms of yoga and meditation or either activity on its own might likewise bulk up the brain remains a mystery, she said. But there may be something especially potent, she said, about combining yoga with the type of meditation practiced in this study, during which people were not completely still.

The Alzheimer’s Research and Prevention Foundation, which partially funded this study, provides information on its website about how to start meditating in this style, if you would like to try.

by Gretchen Reynolds For Daily Life


Leave your comments / questions for this practitioner

To write a comment please
or
Services
Category filter
Concern filter
Type filter
Sort
 

All categories

Hatha yoga
$10 USD
class
Slow Yoga

A slower more mindful yoga flow,
book me if you woud like a blissful blend of Stretch and Strength with Breath and Balance.

I spesialise in working with those rturning to fitness aster a break or ilness,
and 40+ women wanting functional fitness for healthy active aging during midlife and beyond.

You can practice 1 2 1 with me or share the session with a friend so long as you both have internet access and a space to practice.

I am to help everyone who wants to to access health and wellbeing.

If you want to practice but price is an obstacle for you. please ask about my subsidsed places .

I am happy to help those who want to help themselves.

Fay Victoria Wellness Wonder Woman
Iyengar yoga
$10 USD
course
5-Day Yoga Challenge

Are you looking to kickstart daily Iyengar Yoga practice that will leave you feeling refreshed, rejuvenated, and energized? Join me for this 5-Day Yoga Challenge. Each day for five days I will send a brand new Yoga practice(30 minutes duration) directly to your inbox.

This challenge is designed for all levels, from the Yoga newbies to the seasoned Yogis looking to re-inspire their practice. Get ready for long holds in classic Yoga postures that will help you reset and release tension from head to toe.

We all are getting a big serving of stress, anxiety and uncertainty every day. A regular practice of Yoga prepares you to handle the stresses of life with ease. You learn how to release stress so it does not accumulate and create dis-ease.

This is your golden opportunity to setup a consistent daily practice. Do not miss out! Best part of all, it is just $10.

Day 1: Tech Neck/Shoulders and Wrists stretching
Overview: Start things out nice and easy, get your blood flowing, play around with simple poses to relieve tension and tightness in the neck, shoulders and wrists.
Duration ~ 30 Minutes

Day 2: Hamstrings stretching
Overview: Work into some traditional poses and loosen up hamstrings to help prevent back pain, knee pain, and foot pain and rediscover freedom in movement.
Duration ~ 30 Minutes

Day 3: Core strengthening
Overview: Turn up the heat and build strength in the core which is really the center of all movements. A strong core provides better balance and better posture.
Duration ~ 30 Minutes

Day 4: Heart opening
Overview: Stretch and strengthen the spine to help keep the back strong and mobile. These backbending/chest opening poses affect not just the physical structure of the chest where the heart resides, but the energetic and emotional capacity (love, compassion, acceptance, gratitude).
Duration ~ 30 Minutes

Day 5: Hip opening
Overview: Release tight hips for better posture and to reverse the effects of constant sitting and facilitate the movement of stagnant energy throughout the body.
Duration ~ 30 Minutes

Sign up and I will send you the details.

Praggati Anand Oswaal
5
Hatha yoga
$10 USD
consultation
121 Yoga Taster Session

A 30 minute assessment focussing on your anatomy to find the right alignment for you as an individual. The session will be structured, analysing key postures and breaking down any areas you want guidance with.

If you are interested in developing a meditation practice we can also work on this. We will work with the breath, encouraging energy flow through your body and encouraging mindfulness. This is your bespoke yoga 101 taster!

Rebecca Neusinger
Hatha yoga
$55 USD
class
Private Yoga Session

I'm here to help you cultivate a yoga practice that works for YOU and your life. A regular yoga practice offers so many incredible benefits from increased energy, less bodily pain, lower stress, and better sleep. It's my aim to help you develop a simple and clear routine of yogic practices that fit into your schedule. We'll work with postures, meditation and breathwork. No prior experience is needed, and you don't need to be flexible to enjoy the fruits of yoga!

Matthew Anthony DeRubertis

Related Articles

View All
Registered individuals enjoy all the possibilities of Core Spirit.