8 Yoga Poses to Clear Brain Fog (Which a New Study Shows We All Have)

Brain fog is very real. According to one recent studyIn the US, “cognitive impairment” – defined as difficulty concentrating, remembering and making decisions – is on the rise. The phenomenon mainly affects people between the ages of 18 and 39, with self-reported disability doubling over the course of the decade-long analysis. Potential culprits include stress, Covid and digital overload.

Fortunately, eliminating (or at least minimizing) brain fog is within your power. Physical activity has been proven to do this improve brain healthbreathing exercises improve cognitive performanceand rest is essential. Yoga combines all these elements.

It’s worth noting that it’s not so much the specific form that reduces brain fog, but rather your aligned breathing and movement, focused attention and level of focus. While you can bring this awareness to any pose or series of poses, we’ve put together a number of poses designed to uplift you and/or promote calm, depending on your mental state.

Whether you’re new to yoga or have just a few minutes to spare, adopting one or more of these poses for a few breathing cycles can help sharpen your mind and regain your focus. And if you have time for a full yoga practice (even if it takes 15 minutes or less), you will undoubtedly make your inner world a more pleasant place.

Clear brain fog with these 8 yoga poses

While it’s not a single pose, consider adding Sun Salutations to your mix of mind-expanding yoga moments. The basic flowing nature sequence is a wonderful way to clear your mind and get back into your body.

1. Cat and cow

Moving through the Cat and Cow Pose is a simple, soothing way to embody your breathing and focus your awareness. Start on the tabletop and inhale as you arch your back into Cow Pose.

Then exhale as you round your spine and tuck your chin into Cat Pose. Continue at your own pace and watch (or rather not) as your racing mind settles.

2. Grasshopper pose

Boosting your energy and focusing your mind is as simple as consciously engaging your muscles. Locust Pose asks that you activate your core, arms and legs in an active lift. Once your body comes online, your brain will follow; mental commitment is a must to stay in this posture.

3. Pigeon pose

This common yoga pose encourages you to breathe despite mental and physical discomfort. This pose may look passive, but it’s actually an intense stretch that undoes much of the damage caused by sitting in cars and in front of computers. Hang out here for a few minutes and improve your mental abilities.

4. Camel pose

Easily distracted? Try Camel Pose. This backbend requires all your attention, raising your heart and your reserves of mental energy. Note: You will need to work your body toward this exercise by first moving your body into other, less intense backbends, such as Locust, Cobra, Upward-Facing Dog, and working your way up to this position toward the end of your exercise.

5. Eagle pose

Eagle Pose is all about concentration. One part balance and two parts twist, Eagle requires you to stand strong and find the one-pointed focus we all seem to be missing these days. But hey, practice makes perfect! Feel free to use your raised foot as a stand if you need some extra support.

6. Warrior 3

Balance and strength combine for Warrior 3. This pose requires you to stay level and rooted, as too much force can cause the pose to lose its power. Finding the still point between expansion and contraction not only requires but also creates better alignment of body and mind.

7. Legs against the wall

Legs Up the Wall provides tremendous mental and physical recovery in just a few minutes. This assisted reversal relieves anxiety and insomnia, contributing to a calmer mental landscape and better, deeper rest. Add all the props you need to relax and stay here as long as you want.

8. Savansana

Lying flat on your back with your thoughts may seem like a completely inactive means of clearing brain fog, and that’s exactly the point. Savasana is an unparalleled means of letting go of everything: the need to do so Doingall plans to act, and all other thoughts – in favor of sublime and total silence.