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 deptts of
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
– 42 publications & 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”
• Yoga emphasizes abhyasa, the regularity, rhythm
and repetition in one’s dedicated practice.
• When we mindfully and consciously perform
techniques of Yoga repeatedly, we create neural
pathways that get stronger & stronger with time.
• “You lose that which you don’t use” was a
familiar statement made by Dr. Swami Gitananda
Giri, the visionary codifier of the Rishiculture
Ashtanga Yoga tradition in Pondicherry.

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 ?
• A series of recent studies published in Science and
the Journal of Neuroscience have shown that exercise
can stimulate generation of new brain cells—and that
the cells can migrate from one area of brain to another.
• “This is evidence that you can move beyond molding
and shaping the mind: You can literally create a new
brain,” -Dr Satbir Khalsa of Harvard, USA.
• He even goes to the extent of saying “It’s beyond
neuroplasticity. It’s neurogenesis.”

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-directed neuroplasticity.

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. Reducing unnecessary distractions
4. Improving attention span
5. Awakening latent areas
6. Balancing hemispheric activity
7. Facilitating healthy neuroplasticity
8. Associative understanding of interconnectivity
9. Enhancing the inner sense of ease and well being

17. Choose carefully what you think about!
• Attention is 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…..
• There have been many reports on improvements in
– sense of well-being and relaxation,
– quality of interpersonal relationships,
– improved concentration and efficiency,
– self-confidence and attentiveness,
– lowered irritability levels and
– a more optimistic outlook on life.
• Yoga reduces basal anxiety levels and attenuates anxiety
scores in stressful states with better adaptability towards
environmental and internal stressors.

19. Effects of Meditation on Brain
Increased gray matter in the:
• Insula - interoception; self-awareness; empathy for
emotions (Holzel et al., 2008; Lazar et al., 2005)
• Hippocampus - visual-spatial memory; establishing
context; inhibiting amygdala and cortisol (Holzel et al.,
2008; Luders et 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
• Cyclical combination of Yoga postures & supine rest (cyclic
meditation) improved memory scores & decreased state
anxiety. (Subramanya & Telles 2009)
• Yoga + memory training intervention = significant gains in
memory performance, instrumental activities of daily living
& memory self-efficacy in older adults. (McDougall et al 2015)
• 8 wk Yoga significantly improved performance on executive
function : working memory capacity & efficiency of mental
set shifting & flexibility in older adults. (Gothe et al 2014)
• 8 wk Yoga improved academic performance in 800
students by optimizing stress levels.(Kauts & Sharma 2009)

21. • Pranayamas such as mukha bhastrika, chandra nadi,
surya nadi, nadi shuddi and bhramari have been studied.
(Manjunath 2004, Bhavanani 2003, Bhavanani 2012, Ramanathan
2014, Rajesh 2014)
• Modulation of HPA axis, reduction in allostatic load and
normalization of parasympathetic nervous system and
GABA underactivity. (Streeter 2007,2010)
• We change our very physiology, our genetic expression,
our hormones, and neurotransmitters thus creating a
solid and sound foundation for peacefulness and clarity
to manifest.
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, Ardhakati kriya
• Asanas : Head below heart, inverted,balancing
– Dharmika, Mehru, Padottana, Sarvanga, Shirsasana…..
• Shatkarmas: Neti, Kapalabhathi
• Pranayamas :
– Mukha Bhastrika, Pranava, Bhramari, Nadi Shuddi
• Relaxation: Kaya kriya, Marmanasthanam, Yoga nidra
• Dharana and Dhyana : Mandala, Chakra, AUM

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

25. Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

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

28. Yoga nidra

29. Chakra MeditationChakra dhyana
Inhale
Exhale