Which yoga is best for improving memory?
Memory is very important in activities like learning new things, and remembering important information. Factors like stress, poor sleep, lack of physical activity and difficulty in concentration may also affect memory. Yoga has been found to be helpful for brain health, by improving concentration and memory along with a healthy lifestyle and diet. However, it's important to know which poses one should practice.
Can yoga improve memory?
Yoga may help support memory, focus etc. if done regularly. Yoga for improving memory and brain health combines breathing exercises, meditation and physical postures which connect the mind and the body. The effect of yoga is subjective and may depend on age, current health status, and other lifestyle factors.
How does yoga support brain function?
Yoga may support brain function by various interconnected mechanisms:
● Supports stress management: Controlled and focused breathing helps reduce stress. Continuous stress can affect memory and concentration; therefore, better management may help with everyday thinking.
● Memory boosting yoga: Maintaining proper posture improves concentration by increasing awareness of breathing, body alignment, and balance.
● Supports relaxation and sleep: Gentle yoga may help unwind before bed. Getting enough sleep is important for learning and memory retention.
7 Best Yoga Poses for Memory
1. Padmasana (Lotus Pose)
Padmasana is a seated posture commonly used for meditation and breathing exercises.
How to practice:
● Sit comfortably on the floor with your legs extended.
● If comfortable, place each foot on the opposite thigh.
● Keep your back upright, shoulders relaxed, and hands resting on your knees.
● Breathe slowly for 1–3 minutes.
This posture encourages stillness, body awareness, and focused breathing. It can be useful for meditation, which may help you practice sustaining attention.
2. Vrikshasana (Tree Pose)
Vrikshasana is a standing balance pose that requires attention and coordination.
How to practice:
● Stand upright with your feet together.
● Shift your weight onto one leg.
● Place the other foot against your inner calf or thigh, avoiding the knee.
● Bring your hands together in front of your chest and maintain your balance while breathing normally.
Practice for 15–30 seconds on each side, using a wall or chair for support if needed.
Maintaining balance encourages concentration and body awareness. This makes it a useful addition to yoga poses for focus.
3. Sarvangasana (Shoulder Stand)
Sarvangasana is an advanced inverted posture that involves supporting the body on the shoulders.
How to practice: Learn this pose only under the guidance of a qualified yoga instructor who can assess whether it is appropriate for you.
This yoga pose is good for concentration, coordination, and focus. This pose is not suitable for everyone, particularly people with certain neck, spinal, eye, or cardiovascular conditions
4. Shavasana (Corpse Pose)
Shavasana is a relaxation posture usually practiced at the end of a yoga session.
How to practice:
● Lie comfortably on your back with your arms relaxed beside your body.
● Close your eyes if comfortable.
● Allow your breathing to become natural and notice the sensations in your body.
● Remain in this position for 3–5 minutes.
Shavasana encourages relaxation and may help reduce feelings of tension. It is a simple way to finish a session and may complement other memory boosting yoga practices by creating time for mental rest.
5. Vajrasana (Thunderbolt Pose)
Vajrasana is a kneeling posture often used for breathing exercises and meditation.
How to practice:
● Kneel on the floor with your knees close together.
● Sit back gently on your heels.
● Keep your spine upright and rest your hands on your thighs.
● Breathe comfortably for 1–3 minutes.
The stable sitting position can support mindful breathing and concentration. Use a cushion beneath your hips if needed, and avoid this posture if it causes knee or ankle pain.
6. Paschimottanasana (Seated Forward Bend)
This seated stretch involves bending forward from the hips.
How to practice:
● Sit with your legs extended in front of you.
● Inhale and lengthen your spine.
● Exhale and lean forward gently from your hips.
● Rest your hands on your legs or feet without forcing the stretch.
● Hold for 15–30 seconds while breathing normally.
The posture may help ease physical tension and encourage mindful movement. Avoid forcing the bend, particularly if you have back pain or a spinal condition.
7. Sukhasana (Easy Pose)
Sukhasana is a comfortable seated position that can be used for meditation and breathing exercises.
How to practice:
● Sit cross-legged on a mat or cushion.
● Keep your back comfortably upright.
● Rest your hands on your knees.
● Focus on your natural breathing for 2–5 minutes.
This yoga pose provides an accessible starting point for concentration. It is particularly useful for people who find more complex postures uncomfortable.
Yoga and Concentration
Memory and concentration are closely connected. When you pay attention to information, you are more likely to process it effectively and remember it later. Memory boosting yoga for brain health encourages you to notice your breathing, maintain postures, and redirect your attention when your mind wanders. Over time, this practice may help you become more aware of distractions.
For everyday practice, try combining gentle movement with five minutes of mindful breathing. These habits may complement yoga poses for focus, especially when paired with adequate sleep, regular exercise, and mentally stimulating activities.
Daily Yoga Routine for Better Memory
Start with 15 minutes a day and increase gradually as per your comfort and flexibility.
Suggested beginner routine:
● Sukhasana with mindful breathing: 2 minutes
● Padmasana: 2 minutes
● Vrikshasana: 1 minute on each side
● Vajrasana: 1 minute
● Paschimottanasana: 1 minute
● Shavasana: 3–5 minutes
Consistency in practicing yoga for improving memory matters more than complexity. You can also support memory by sleeping well, eating a balanced diet, staying physically active, and challenging your brain through reading, learning, or puzzles.
Conclusion
Yoga may be a helpful addition to a lifestyle that supports memory, concentration, and overall well-being. Rather than focusing on one supposedly powerful posture, choose a combination of comfortable movements, mindful breathing, and relaxation that you can practice regularly.
The best yoga for memory is ultimately a routine that suits your body, encourages consistency, and complements other healthy habits. Remember that yoga is not a substitute for medical evaluation if you experience persistent forgetfulness, confusion, or worsening memory difficulties.
Author: Nurture Health Solutions
[i] Mishra, E., Sharma, S., & Metri, K. G. (2025). Effect of yoga therapy as an add-on to conventional medicine in improving cognitive functions and depressive symptoms in major depressive disorder: A case report. Journal of Ayurveda and integrative medicine, 16(6), 101219. https://doi.org/10.1016/j.jaim.2025.101219
[ii] Stoelers, L., Arias-Sánchez, S., Domínguez, P., & Martín-Monzón, I. (2026). How yoga shapes the brain: a systematic review. Frontiers in neuroscience, 20, 1718808. https://doi.org/10.3389/fnins.2026.1718808
[iii] Bhattacharyya, K. K., Andel, R., & Small, B. J. (2021). Effects of yoga-related mind-body therapies on cognitive function in older adults: A systematic review with meta-analysis. Archives of gerontology and geriatrics, 93, 104319. https://doi.org/10.1016/j.archger.2020.104319