Aarushi Bhadury

Peace Of Mind: Boost Your Brain Health And Wellbeing With Yoga- 3 Asanas To Perform Everyday

Yoga and brain (Credit-Canva)

Yoga is a big part of our culture and history. As science progresses more with each day, we learn new and interesting things like how much yoga can actually impact our lives. Many studies have shown that yoga not only impacts your physical health but in many ways, can transform your mental health. Yoga is a nuanced exercise that brings your body and mind together, enabling many people to work better. 

When you are performing the poses for yoga, you are told to keep your breathing in check while also maintaining your posture. This helps you learn how to multitask on seemingly insignificant things. Slowly, this multitasking also seeps into your daily life, equipping you to have a smooth routine. When you meditate in yoga, you give your brain some time to be self-aware and self-conscious. 

In this day and age of social media, many people choose to remain in their small bubbles forgetting about their surroundings. But through your focus, not only are you giving time to yourself, but you are also making sure you are aware of your surroundings and sharp! 

<h2>Ways Yoga Affects Your Brain and Keeps You Healthy</h2>

Yoga has the ability to change your brain and how it functions. Here are some things you will see an improvement in when you start doing yoga consciously.

Regular yoga practice can help activate the parasympathetic nervous system, which is responsible for relaxation and stress reduction. This can lead to decreased levels of cortisol, the stress hormone, which can have a negative impact on both physical and mental health. By reducing stress and anxiety, yoga can improve overall well-being and promote a sense of calm and balance. 

Yoga can boost mood by increasing the levels of neurotransmitters like serotonin and dopamine, which are associated with happiness and well-being. These neurotransmitters play a crucial role in regulating mood and emotions. By increasing the production of these neurotransmitters, yoga can help alleviate symptoms of depression and anxiety. 

Studies have shown that yoga can improve cognitive function, including memory, attention, and problem-solving skills. This is likely due to the increased blood flow and oxygenation of the brain that occurs during yoga practice. Additionally, yoga can help reduce stress and anxiety, which can impair cognitive function. 

Yoga has been linked to an increase in grey matter in the brain, which is associated with cognitive function, emotional regulation, and sensory perception. Grey matter is essential for learning, memory, and decision-making. By increasing grey matter volume, yoga can enhance these cognitive functions. 

Yoga can enhance neuroplasticity, the brain's ability to change and adapt. This is important for learning, memory, and recovery from brain injuries. By improving neuroplasticity, yoga can help the brain form new connections and adapt to changing circumstances. 

Chronic inflammation in the brain has been linked to cognitive decline and neurodegenerative diseases. Yoga can help reduce inflammation in the brain, potentially protecting against these conditions. By reducing inflammation, yoga can improve brain health and prevent cognitive decline. 

Yoga can help improve sleep quality by reducing stress and anxiety, which can disrupt sleep. By promoting relaxation and reducing stress, yoga can help you fall asleep more easily and sleep more soundly. 

Regular yoga practice can boost self-esteem and body image by promoting a sense of self-awareness and acceptance. Yoga can help you develop a positive body image and feel more confident in your abilities. 

Yoga can help increase mindfulness, the ability to be present in the moment and focus on the present. This can improve mental clarity, reduce stress, and enhance overall well-being. By practising mindfulness, you can learn to manage stress more effectively and cultivate a sense of inner peace.

<h2>3 Daily Yoga Asanas to Perform to Stay Healthy</h2>Yoga asanas, or poses, are designed to strengthen and balance the body while calming the mind. In this article, we’ll explore three essential yoga asanas that are perfect for daily practice. These poses not only help in maintaining physical health but also promote mental clarity and relaxation:

<strong>1. Downward-Facing Dog (Adho Mukha Svanasana)</strong> 

This pose stretches the entire body, improves circulation, and strengthens the arms, legs, and back. Begin on all fours, lift your hips towards the ceiling, and straighten your legs, forming an inverted V shape. Hold for 30 seconds, focusing on your breath.

<strong>2. Warrior II (Virabhadrasana II)</strong> 

Warrior II enhances strength, stability, and endurance in your legs and core. Stand with your legs wide apart, turn one foot out 90 degrees and the other slightly in, bend your front knee, and extend your arms parallel to the ground. Gaze over your front hand and hold for 30 seconds on each side.

<strong>3. Child’s Pose (<span rel="noindex">Balasana</span>)</strong> 

A restful pose that stretches the back, hips, and thighs while promoting relaxation and reducing stress. Kneel on the floor, sit back on your heels, stretch your arms forward on the ground, and lower your forehead to the mat. Hold for 1-2 minutes, focusing on deep, calming breaths.

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Yoga is a big part of our culture and history. As science progresses more with each day, we learn new and interesting things like how much yoga can actually impact our lives. Many studies have shown that yoga not only impacts your physical health but in many ways, can transform your mental health. Yoga is a nuanced exercise that brings your body and mind together, enabling many people to work better. When you are performing the poses for yoga, you are told to keep your breathing in check while also maintaining your posture. This helps you learn how to multitask on seemingly insignificant things. Slowly, this multitasking also seeps into your daily life, equipping you to have a smooth routine. When you meditate in yoga, you give your brain some time to be self-aware and self-conscious. In this day and age of social media, many people choose to remain in their small bubbles forgetting about their surroundings. But through your focus, not only are you giving time to yourself, but you are also making sure you are aware of your surroundings and sharp! Ways Yoga Affects Your Brain and Keeps You HealthyYoga has the ability to change your brain and how it functions. Here are some things you will see an improvement in when you start doing yoga consciously.Reduces stress and anxietyRegular yoga practice can help activate the parasympathetic nervous system, which is responsible for relaxation and stress reduction. This can lead to decreased levels of cortisol, the stress hormone, which can have a negative impact on both physical and mental health. By reducing stress and anxiety, yoga can improve overall well-being and promote a sense of calm and balance. Improves moodYoga can boost mood by increasing the levels of neurotransmitters like serotonin and dopamine, which are associated with happiness and well-being. These neurotransmitters play a crucial role in regulating mood and emotions. By increasing the production of these neurotransmitters, yoga can help alleviate symptoms of depression and anxiety. Enhances cognitive functionStudies have shown that yoga can improve cognitive function, including memory, attention, and problem-solving skills. This is likely due to the increased blood flow and oxygenation of the brain that occurs during yoga practice. Additionally, yoga can help reduce stress and anxiety, which can impair cognitive function. Increases grey matterYoga has been linked to an increase in grey matter in the brain, which is associated with cognitive function, emotional regulation, and sensory perception. Grey matter is essential for learning, memory, and decision-making. By increasing grey matter volume, yoga can enhance these cognitive functions. Improves neuroplasticityYoga can enhance neuroplasticity, the brain's ability to change and adapt. This is important for learning, memory, and recovery from brain injuries. By improving neuroplasticity, yoga can help the brain form new connections and adapt to changing circumstances. Reduces inflammationChronic inflammation in the brain has been linked to cognitive decline and neurodegenerative diseases. Yoga can help reduce inflammation in the brain, potentially protecting against these conditions. By reducing inflammation, yoga can improve brain health and prevent cognitive decline. Improves sleep qualityYoga can help improve sleep quality by reducing stress and anxiety, which can disrupt sleep. By promoting relaxation and reducing stress, yoga can help you fall asleep more easily and sleep more soundly. Boosts self-esteemRegular yoga practice can boost self-esteem and body image by promoting a sense of self-awareness and acceptance. Yoga can help you develop a positive body image and feel more confident in your abilities. Increases mindfulnessYoga can help increase mindfulness, the ability to be present in the moment and focus on the present. This can improve mental clarity, reduce stress, and enhance overall well-being. By practising mindfulness, you can learn to manage stress more effectively and cultivate a sense of inner peace.3 Daily Yoga Asanas to Perform to Stay HealthyYoga asanas, or poses, are designed to strengthen and balance the body while calming the mind. In this article, we’ll explore three essential yoga asanas that are perfect for daily practice. These poses not only help in maintaining physical health but also promote mental clarity and relaxation:1. Downward-Facing Dog (Adho Mukha Svanasana) This pose stretches the entire body, improves circulation, and strengthens the arms, legs, and back. Begin on all fours, lift your hips towards the ceiling, and straighten your legs, forming an inverted V shape. Hold for 30 seconds, focusing on your breath.2. Warrior II (Virabhadrasana II) Warrior II enhances strength, stability, and endurance in your legs and core. Stand with your legs wide apart, turn one foot out 90 degrees and the other slightly in, bend your front knee, and extend your arms parallel to the ground. Gaze over your front hand and hold for 30 seconds on each side.3. Child’s Pose (Balasana) A restful pose that stretches the back, hips, and thighs while promoting relaxation and reducing stress. Kneel on the floor, sit back on your heels, stretch your arms forward on the ground, and lower your forehead to the mat. Hold for 1-2 minutes, focusing on deep, calming breaths. 

peace of mind: how yoga changes the brain

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Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance. 

A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers. 

<h2>Furry Friends as Fitness Coaches </h2>

This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average. 

<h2><span rel="noindex">Dog Walks Boost Mood and Social Connections</span> </h2>

The study also showed that walking <span>dogs has a good impact on how we feel mentally</span>. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better. 

<h2>More Than Just Pets, Companions of Health </h2>

According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more." 

The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog. 

People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day. 

Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk. 

Dogs Are Their Motivation To Workout

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dogs has a good impact on how we feel mentally

Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance. A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers. Furry Friends as Fitness Coaches This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average. Dog Walks Boost Mood and Social Connections The study also showed that walking dogs has a good impact on how we feel mentally. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better. More Than Just Pets, Companions of Health According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more." The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog. People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day. Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk. 

7 in 10 people admit their dogs are their motivation to workout

Practice This Yoga Pose For Enhanced Flexibility And Mobility

(Credit-Canva)

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Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is <span>Gomukhasana</span>. 

Gomukhasana, or <span>Cow Face Pose</span> in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind. 

This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better. 

Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers. 

Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function. 

<h4>Fixes Stiff Shoulders and Posture </h4>

If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time. 

This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy. 

Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace. 

<h2>Step-By-Step Guide On How To Do It </h2>

<ol><li>Start sitting in <span rel="noindex">Dandasana</span> (Staff Pose), with your legs straight out in front of you.</li><li>Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.</li><li>Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.</li><li>Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.</li><li>Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.</li><li>Your right knee should now be on top, and your left elbow pointing up.</li><li>Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.</li></ol>

Yoga & Asanas

gomukhasana

dandasana

cow face pose

Yoga Pose For Enhanced Flexibility And Mobility

Step-By-Step Guide On How To Do Gomukhasana

Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is Gomukhasana. Gomukhasana, or Cow Face Pose in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind. How Does It Benefit Your Body? Eases Sciatica Pain This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better. Good for High Blood Pressure Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers. Helps Reproductive Health Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function. Fixes Stiff Shoulders and Posture If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time. Makes Hips More Flexible This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy. Reduces Stress and Worry Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace. Step-By-Step Guide On How To Do It Start sitting in Dandasana (Staff Pose), with your legs straight out in front of you.Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.Your right knee should now be on top, and your left elbow pointing up.Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.

practice this yoga pose for enhanced flexibility and mobility

Ishita Roy

Yoga Can Help Reduce Chronic Pain, Here's How

How can yoga help reduce chronic pain?

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Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. <span>Yoga</span>, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.

<h4>From Acute Injury to Chronic Pain</h4>

Acute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.

Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.

Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.

Despite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.

Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.

<h4>Breaking the Cycle of Fear and Catastrophizing</h4>

Chronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.

Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.

<h4>The Importance of Social Support</h4>

Social isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.

Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.

Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.

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fitness

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yoga benefits

Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. Yoga, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.From Acute Injury to Chronic PainAcute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.Why Movement MattersDespite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.Breaking the Cycle of Fear and CatastrophizingChronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.The Importance of Social SupportSocial isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.

yoga can help reduce chronic pain, here's how

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