Undoubtedly, physical exercise is an important part of any person’s life. This is especially true for students who often find themselves desk-bound. It can be challenging to find the time to go for a jog or hit the gym when you are juggling multiple classes and piles of homework. This is why we recommend students try yoga.
You don’t even need to leave the house for this activity! Even 5-10 minutes of yoga a day is enough to make you feel better. It has incredible benefits for your brain as well.
In this article, our team covers all a busy student needs to know about yoga. You will discover the benefits yoga has for your mental development and health. Also, learn some of the easiest asanas that can help you study.
🧠 Can Yoga Really Affect Your Mind?
It is no secret that physical activity is valuable not just for your body but also for your brain. From saturating your blood with oxygen to the betterment of your mood, the benefits of exercise for your mental health are immense. Yoga, arguably, offers even more positive impacts on our minds.
If you want to study this topic in more detail, feel free to browse free college essays on our website. There are many studies that look at the effects of yoga on the human brain:
Studies on Yoga and the Brain
6 Benefits of Yoga for the Brain
Usually, when we think about the benefits of yoga for the brain, we remember meditation first and foremost. Just 10 minutes of meditation daily can help significantly lower your stress levels and improve your memory.
However, regular yoga practice will be just as valuable for you. Below, we have listed all the advantages of this exercise.
- Improved cognition. Studies reveal that people practicing it have more developed brain regions responsible for memory and learning. In the long run, it also slows down age-related cognitive pathologies, such as dementia and Alzheimer’s.
- Enhanced concentration. Try doing yoga 20 minutes before your study session (or doing a study break). You might notice that it increases your concentration. The physical activity enables better blood circulation from the body to the brain, allowing for better cell growth.
- Upgraded memory. During physical exercise, the body creates a protein that benefits the area of your brain responsible for remembering things. Research has shown that yoga practitioners have a statistically significant increase in memory retention. Your problem-solving skills are also boosted after a workout.
- Increased grey matter density. Grey matter is responsible for the brain functions, such as memory and learning. People’s general intelligence is associated with their volume of grey matter. Constant practice of yoga increases its density, thereby also increasing focus, emotional control, and self-awareness.
- Reduced stress. As you conduct your yoga practice, your brain will release a bunch of chemicals responsible for lowering anxiety and stress levels. These include oxytocin, serotonin, endorphins, and dopamine. These happiness hormones allow you to feel more content, make you more confident in yourself, and reduce tension.
- Shifted brain chemistry. Yoga has the potential to change our brain chemistry and make us happier in the long term. People who practice regularly have less grey matter decline, especially in the areas concerned with joy and contentment. Yoga also promotes activity in the regions of the brain linked with empathy, kindness, and gratitude.
💖 Reasons Why Students Should Try Yoga
Here are key reasons why yoga is the perfect exercise for busy and tired students:
It Doesn’t Take Much Time
The optimum amount of yoga necessary to receive its advantages is unique for everyone. However, according to research, most people report a benefit after practicing yoga once or twice every seven days for 10 to 24 weeks. This means that yoga is ideal for individuals who lack free time and need to practice on their own at home and according to their schedule.
Yoga Improves Your Mood
Frequent yoga practice reduces the prevalence of depression, boosts serotonin levels, and decreases the amount of protein that breaks down neurotransmitters. Undertaking yoga just before studying will put you in a good mindset for learning.
You Stop Suffering from Eye Strain
Yoga helps you divert your eyes away from devices. This is great for college students who spend the majority of their time studying and staring at their computers. The best break is not a movie or a TV show; your eyes deserve rest to maintain good health and avoid brain fog. Thus, yoga and exercise are recommended.
Your Grades Are Likely to Improve
According to studies, students who do yoga every day are more likely to succeed in school tests and examinations. So, try to include practicing asanas in your schedule. Better yet, incorporate it into your daily routine to optimize your grades and college experience.
You Will Sleep Better
Insomnia is a student’s enemy as it has been linked to hypertension, obesity, and poor academic performance, among other health problems. Integrating yoga into your study breaks improves your sleep quality.
Motivation Will Return to You
Exercising boosts productivity levels, especially when it serves as a study break. Yoga can also help you get motivated by removing stress-causing chemicals. It does not require sophisticated equipment or a large amount of room. So, you can do it anytime, in the comfort of your home.
📝 What You Need for Yoga: Checklist
Now that you know all the positive effects of yoga on your brain and body and see how manageable this activity is for students, don’t you want to try it? We thought so! Or we hope you at least consider it. Here is what you need to start practicing:
🎬 Yoga at Home – How to Start
You might need a bit of mental preparation before going to your first yoga class. However, surrounded by other newcomers and with a professional in charge, you won’t have trouble letting yourself go and enjoying the process.
If you’ve decided to roll out your yoga mat in your room, you might need a few tips on starting. So, see a list of tricks that will set your brain up for this unusual activity.
- Find a good spot for yoga. To start, simply find a place where you can practice. It should be an area where you have enough space to move around safely and without constraints. You can clear up a spot in your room, find a quiet corner in your house, or even go out in the garden. Whatever place you choose, ensure your peace will not be disturbed there.
- Plan a daily or weekly practice schedule. Setting realistic expectations for yourself is essential. Don’t burn yourself out by aiming to do several hours of yoga every single day. Instead, think about your limits. Decide how long your practice will be, when you’ll do it, and how long it will last. Try to be as consistent as possible with your training.
- Turn on an online yoga class. Even if you are a seasoned practitioner, joining a class might be a good idea. After all, the point of yoga is to allow both your mind and your body to relax. If you constantly wonder what pose comes next, your brain is working overtime. Otherwise, when you follow the flow of your yoga teacher, you can turn off your mind and focus on the sensations.
- Try to be still. In today’s fast-paced world, many people can’t sit still, even for a minute. Yoga challenges us to find peace at the moment. Don’t give in to the urge to try the most complex yoga routines all at once. Instead, start with the most basic exercise – stay still.
- Start with simple poses. There is no shame in beginner-level yoga, especially if you are just starting. Even if you have been practicing for a while, it can be good to return to the basics. Besides, the essential thing here is to build a habit of actually doing yoga and acquire a bit of muscle and flexibility. Once this activity has become a part of your life, you can move on to more complicated poses.
- Pay attention to breathing. You have probably heard how breathing is a part of any yoga practice. There are plenty of different exercises that you can attempt, from Simha Pranayama (Lion’s Breath) to Nadi Shodhana (Alternate Nostril Breathing). However, the technique is not as crucial as learning awareness. Begin by noticing the exhales and inhales. Soon enough, you will figure out how to move with your breath.
- Once you’re confident, experiment! When you have built up enough strength and confidence, allow yourself to go deeper with your yoga. Try out new styles, experiment with different routines, and test breathing techniques. Naturally, don’t push yourself too hard – you don’t want to throw your back out during practice!
🧘 Top 12 Easiest Yoga Asanas for Your Brain
We’ve talked plenty about the benefits of yoga for students. Nonetheless, you might question what exercises exactly will be the most useful when you’re tired from courses or studying for finals. We have an answer!
Below, you will see beneficial asanas for everyone. Though gathered and explained for beginners, the difficulty level will increase as you scroll down the page.
Corpse Pose (Savasana)
The Corpse Pose is a restorative asana, often done at the end of a yoga practice. Its benefits include reducing stress, fatigue, and tension. It helps improve concentration and relax after a long day.
If you have any injuries or medical conditions that might be aggravated by lying on your back, you should skip this pose.
How to Do the Pose
- Start by lying on your back with your feet hip-width apart and your arms at your sides.
- Close your eyes and take a few deep breaths.
- Allow your whole body to relax, letting go of any tension you may be holding.
- Stay in this position for 5-10 minutes.
Diamond Pose (Vajrasana)
Vajrasana, or the Diamond Pose, is a simple yet effective pose that can be done any time of day. It helps to improve digestion, relieve back pain, and stretch the thighs and ankles. Vajrasana is also a good position for meditation. Thus, if you’re looking to still your mind, this is a great pose to try.
Be sure not to do this pose if you have knee injuries or pain.
How to Do the Pose
- Sit on your heels with your knees bent and your hips resting on your heels.
- Bring your hands to your hips.
- Sit up tall, lengthening through the crown of your head.
- You can stay in this position for as long as you like or until your legs can’t take it anymore.
Lotus Pose (Padmasana)
The Lotus Pose is a classic asana with numerous benefits. It helps to stretch the hips and knees and relieve lower back pain. However, this pose is not suitable for everyone.
If you are pregnant or have any knee injuries, you should avoid this pose.
How to Do the Pose
- Sit on the ground with your legs straight out in front of you.
- Bend your right knee and bring your foot up to rest on your left thigh.
- Repeat on the other side.
- Once both feet are in place, place your hands on your knees, palms up.
- Take a few deep breaths and relax into the pose.
- You can stay in this position for as long as you like.
Child’s Pose (Balasana)
The Child’s Pose is another restorative asana that can provide relief from study stress and anxiety. It is also beneficial for people with back pain, as it stretches the muscles in the back and hips.
Be careful with this pose if you have knee or leg injuries.
How to Do the Pose
- Sit on your heels with your knees hip-width apart.
- Slowly lean forward and place your forehead on the ground.
- Reach your arms out in front of you.
- Keep your palms flat on the floor.
- For the final step, relax into the pose and breathe deeply.
- You can stay in this pose for as long as you want. When you’re ready to come out of it, press up to a sitting position.
Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog is a great pose when you need a break from standing or sitting. It helps to stretch and lengthen the spine, as well as the hamstrings, calves, and Achilles tendon. It can also help to relieve tension headaches and fatigue.
You should skip this pose if you have any injuries or conditions (such as carpal tunnel syndrome) that affect the wrists, hands, or shoulders. Or you can modify it with the help of a yoga teacher.
How to Do the Pose
- Start on your hands and knees.
- Place your wrists directly under your shoulders and your knees under your hips.
- Spread your fingers wide and press down firmly through your palms.
- Tuck your toes under.
- Lift your hips up and back, coming into an inverted “V” shape.
- Keep your knees bent if you need to avoid straining your hamstrings.
- Breathe deeply and hold for 3-5 breaths before returning to all fours.
Cat Pose (Marjaryasana)
The Cat Pose is a popular asana that helps to stretch the spine and relieve the tension stored in the body and mind. It can be beneficial for people who suffer from back pain, as well as those who spend long hours sitting or standing. The pose is also said to help to improve digestion and relieve stress.
People with back, shoulders, or neck injuries should avoid the Cat Pose. Pregnant individuals should also be careful with this one.
How to Do the Pose
- Start on all fours with your wrists under your shoulders and your knees under your hips.
- As you inhale, arch your back and look up towards the ceiling.
- As you exhale, round your back and tuck your chin towards your chest.
- Repeat a few times, staying in each pose for at least 15 seconds.
Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is a great way to open up the chest and shoulders. This asana can assist you in relieving stress and fatigue.
If you have any injuries or medical conditions that affect the neck or back, you should avoid this pose.
How to Do the Pose
- Lie flat on your back with your knees bent and your feet flat on the floor.
- Place your palms on either side of your head, closer to your neck.
- Slowly lift your hips off the ground, using your arms and legs for support.
- Make sure nothing touches the ground except for your palms and feet.
- Hold the pose for a few deep breaths, then come back down.
- Repeat it a few times, extending the time you spend in the Bridge Pose.
Humming Bee Breathing (Bhramari Pranayama)
The Humming Bee Breathing, or Bhramari Pranayama, is a yoga pose that can be done anytime, anywhere. This asana is perfect for reducing stress and promoting relaxation. It can also help to clear the sinuses and relieve headaches.
Remember to skip this pose if you are pregnant or have high blood pressure. If you suffer from severe injuries or health conditions, consult your doctor before doing this pose.
How to Do the Pose
- Sit with your back straight and your eyes closed.
- Place your thumbs on your earlobes and your index fingers on your eyebrows. You can also change it by pressing on the cartilage between your cheeks and ears.
- Breathe in deeply through your nose.
- Exhales as you make a “bee” sound by buzzing your lips.
- Repeat this several times.
Tree Pose (Vrikshasana)
The Tree Pose is a great way to improve your balance and flexibility. Not only can it affect your physical stability, but it regulates your emotions, making you mentally stable. And it can be done almost anywhere!
If you have any injuries or pain in your knees, ankles, or back, it’s best to avoid the Tree Pose. It’s also not the best asana for when you’re dizzy or light-headed. If you’re pregnant, the pose is generally safe, but check with your doctor first.
How to Do the Pose
- Stand with your feet together.
- Place your right foot on your left thigh above the knee.
- Keep your hips squared and your left leg straight.
- Raise your arms overhead and bring your palms together.
- Gaze up at your hands and take deep breaths.
- To release from the pose, slowly lower your arms and leg simultaneously.
Standing Forward Fold Pose (Uttanasana)
The Standing Forward Fold Pose is perfect for stretching your hamstrings, back, and shoulders. It’s also a good way to calm your mind and release stress.
If you have any low-back pain or injuries in your knees, ankles, or hamstrings, you should skip this pose.
How to Do the Pose
- Start by standing with your feet hip-width apart.
- Fold forward at the hips, letting your arms dangle next to your legs.
- You can keep your knees slightly bent if it’s more comfortable.
- Straighten your legs and reach for your toes if you want a deeper stretch.
- Try to place your fingers and palms on the floor if you’re flexible enough.
- Stay in this position for at least half a minute.
Shoulder Stand (Salamba Sarvangasana)
The Shoulder Stand is an excellent pose for improving blood circulation and stimulating the thyroid gland. It can relieve fatigue and tension headaches, making you more attentive and alert.
This pose should be avoided if you have high blood pressure, glaucoma, or a detached retina.
How to Do the Pose
- Lie on your back with your legs extended.
- Slowly lift your legs towards the ceiling until they are perpendicular to the floor.
- Place your palms on your lower back for support.
- Use your abdominal muscles to raise your hips off the ground slowly.
- Once your hips are in line with your shoulders and your upper body is perpendicular to the floor, hold the pose for 30-60 seconds.
- To release, gently lower your legs back down to the starting position.
Plow Pose (Halasana)
The Plow Pose is often recommended when you need to reduce stress and fatigue. It also improves digestion and increases flexibility in the spine.
While the Plow Pose is generally safe for most people, those with neck injuries should steer clear of this asana. Beginners may also want to avoid it, as it requires plenty of flexibility and balance.
How to Do the Pose
- Lie on your back with your legs extended straight.
- Inhale and raise your legs until they are perpendicular to the ground.
- Exhale and slowly lower your legs over your head until they reach the floor.
- If your toes do not touch the ground, you can place a block under your lower back for support.
- Stay in this position for as long as you can, focusing on your breath.
- To exit the pose, exhale and slowly roll your spine back onto the floor one vertebra at a time.
🎓 9 Best Yoga Poses for Students: Infographic
Thank you for reading the article! We hope you see how easy yet helpful yoga can be and try a couple of asanas during a study break. If your friends may also be interested in improving their academic performance or overall cognition, send them this page.
🔗 References
- Yoga for Better Mental Health – Harvard Health, Harvard Medical School
- How Yoga Changes Your Brain – Yoga Medicine
- Why Yoga Is Good for Your Body and Brain – Jaylissa Zheng, Dacher Keltner, Greater Good Medicine, Berkeley
- Peace of Mind: How Yoga Changes the Brain – Nicola Williams, News Medical
- Yoga and the Brain – Psychology Today
- What Yoga Does to Your Brain – Jessica Migala, NBC News
- 7 of the Best Yoga Poses for Stress Management When in College – Saint Leo University
- 7 Simple Steps to Start a Home Yoga Practice – Yoga Basics
- How to Get Started with Yoga – Laura Williams, VeryWell Fit
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