Fitness
As refreshing as a cold shower.
Brain fog always seems to strike at theworstpossible moment.
It can also wreak havoc on your ability to stay organized or remember where you put your keys.
Luckily, there are quite a few yoga poses thatll help by providing a much-needed dose of mental clarity.
It can also leave you feeling sluggish and tired.
These moves improve circulation so you feel more awake and refreshed.
Read on for the 10 best yoga poses to clear brain fog, straight from instructors.
Savasana
Corpse pose, orsavasana, is like a mini nap for the brain.
- Lie on your back.
Place a folded blanket under your head.
Keep your face parallel to the ceiling and your chin slightly tucked.
Extend your legs out about hip-distance apart.
Rest your arms a few inches from your torso, palms facing upward.
Stay for five to 10 minutes.
Childs Pose
Childs poseis the perfect mix of relaxing and reinvigorating.
Start on your hands and knees.
Widen your knees and bring your big toes to touch.
Sit your hips back on your heels.
Reach forward and lay your abdomen inside your thighs.
Extend your arms fully, lengthening your torso.
Let your forehead rest on the mat.
Stay for one to three minutes while breathing deeply.
Start on your hands and knees on your yoga mat.
Press into your palms and the bottoms of your feet.
Lift your hips up toward the ceiling.
Straighten your arms and legs without locking them so your body forms an upside-down V-shape.
Hold for 30 to 60 seconds.
Franco notes that it also helps calm the central nervous system.
Sit on your mat with your legs extended in front of you.
Bend your right leg and fold it out to the side.
Keep your left leg extended fully.
Extend your arms and torso over your extended left leg.
Grab your left foot with your hands.
Release your head towards your knee.
Stay for one to three minutes as you focus on your breath.
Lie on your back with your knees bent.
Lift your hips up by pressing into your feet.
Place a bolster or blanket under your pelvis to hold you up.
Tuck your chin slightly towards your chest.
If your lower back is uncomfortable, extend your legs forward.
Stay for three to five minutes.
Start by lying on your back on your yoga mat or bed.
Shimmy your butt closer to the wall.
Prop your legs straight up against the wall.
Point your toes towards the ceiling.
Relax and focus on your breathing.
This meditative posture is also a good one to help you gain mental clarity.
Sit on the floor with your legs extended straight in front of you.
Bend your right knee and bring your heel in as close to your pubic bone as possible.
Bend your left knee and bring your left heel as close to your pubic bone as possible.
The sole of your left should also be facing upward.
Sit up straight with relaxed shoulders.
Place your hands on your knees.
Hold the pose for several deep breaths.
Begin by standing inmountain posewith your feet hip-width apart.
Shift your weight onto your left foot.
Feel a strong connection between your left foot and the ground.
Bring your right foot to your opposite ankle, calf, or inner thigh.
Engage your core muscles to help stabilize your balance.
Take slow, deep breaths.
Hold this pose for up to 30 seconds.
Gently release your foot and repeat on the other side.
Reclined Butterfly Pose
Supta baddha konasana, orreclined butterfly pose, is the best when you oughta relax.
Its also a good posture to do if your brain fog is stemming from anxiety, says Franco.
Grab two bolsters or blankets.
Lie back on your mat.
Bend your knees.
Bring the soles of your feet together.
Let your knees widen out to the sides.
Support each knee with a blanket.
Let your arms rest by your sides with your hands facing upwards.
Standing Forward Bend
According to Passalacqua, a standing forward bend is another excellent option for targeting brain fog.
It engages yourparasympathetic nervous system, he explains, so youll feel more calm and focused.
Start by standing up straight on your yoga mat.
Fold forward from your hips with your arms in front of you.
Bring your hands and head toward the mat.
Put your hands on the mat or hold onto the backs of your ankles.
Studies referenced:
Chauhan, A. Yoga Practice Improves the Body Mass Index and Blood Pressure: A Randomized Controlled Trial.
(2019).Yoga Effects on Brain Health: A Systematic Review of the Current Literature.
J Psychosoc Nurs Ment Health Serv.
Shobana, R. (2022).Effect of long-term yoga training on autonomic function among the healthy adults.
J Family Med Prim Care.
