Yoga and learning efficiency

A 3,000-year-old tradition, yoga, is now regarded in the Western

world as a holistic approach to health and is classified by the National Institutes

of Health as a form of Complementary and Alternative Medicine (CAM). The

word “yoga” comes from a Sanskrit root “Yuj” which means union, or yoke, to

join, and to direct and concentrate one's attention.

Yoga in its traditional form incorporates four primary

components: physical postures/exercises (asanas) to promote strength and

flexibility, breathing exercises (pranayama) to enhance respiratory functioning,

deep relaxation (yoganidra) techniques to cultivate the ability to physically and

mentally release tension, and meditation /mindfulness (dhyana) practices. Thus

yoga is a form of mind-body fitness that involves a combination of muscular

activity and an internally directed mindful focus on awareness of the self, the

breath, and energy; and for these reasons, research has suggested that the

beneficial effects of yoga may surpass the benefits of the typical physical

activity.

Yogis have been touting and sharing the benefits of a consistent

yoga practice for thousands of years, and finally, scientific studies are now

confirming much of what yoga practitioners have known all along. Some of

these benefits are well known and fairly obvious, while others are more obscure

and may leave you thinking, “I had no idea yoga could help with that!” It’s

important to note that many of these benefits have been researched and

confirmed through scientific study, while others are purely anecdotal, and have

only been confirmed by those who constantly practice and experience the

benefits of yoga.

Researches have proved positive role of yoga in enhancing learning

abilities, which can be divided into 3 key functions: memory, attention and

intellectual development.

The brain functions of cognition and processing of sensory

information are toned with yogic practices, and memory lapses can be

prevented. Sarokte and Rao [2013] studied yoga for its effect on the cognitive

and mental functions and concluded that yoga might bring up the cognitive

abilities of the school going children. In a similar study, Telles et al. [2013]

claimed that yoga enhances cognitive performance of the students. In this study,

students doing yoga showcased a much better performance on social behaviour

and awareness. The cognitive benefits of yoga were discussed further by Verma

et al. [2014] who claim that yoga could induce significant improvements with

the memory and mental ability.

The practice of physical and breathing yogic techniques has been

shown to facilitate mental functions such as visuospatial memory, attention and

concentration. The studies were based on studying over all functioning of the

CNS ‘central nervous system’ - motor function, reaction time, planning and

speed of execution. A pilot study by Bhavanani et al. [2003] claims that mukh

bhastrika yoga helped in decreasing the auditory and visual reaction time in the

school going children. The study also indicated improvement in the processing

ability of the CNS and also the sensory-motor performance. These findings have

further been substantiated by Manjunath et al. [2001] who showed that students

among the yoga-group could reduce the execution time by an improved motor

planning. The researchers have also studied motor speed in terms of reaction

time in school going children and adolescents. The results indicated an

improvement of CNS or motor activity in response to yoga.

A 2013 study at the University of Illinois, led by Prof Neha Gothe,

found that one 20-minute session of yoga "significantly improved participant’s

speed and accuracy on tests of working memory and inhibitory control, two

measures of brain function associated with the ability to maintain focus and take

in, retain and use new information."

Yoga not only brings harmony between mind and body, but it also

modulates stress responses and one's attitude to stress, thereby improving

mental faculties of attention, memory, learning efficiency and positive attitude

towards life. In fact, a 30 min. session of yogic stretching and breathing

exercises produces a marked augmentation in perceptions of physical and

mental energy.

Sometimes learning is affected due to mental fatigue, which is a state

of disturbed perception and memory. On the one hand, regular yoga practice

increases both memory and perception while on the other hand it delays mental

fatigue. In fact, a state of mental tranquillity is achieved by the practice of yoga

as revealed by the increment in the alpha index of electroencephalogram after

short term yoga.

A study was carried out to verify the efficacy of yoga in improving

physiological and psychological parameters between 36 previously yoga-naive

men of the Brazilian army. Memory tests, salivary cortisol levels and stress,

anxiety and depression inventories were assessed before and after the 6 months

of yoga practice. Results showed improvements in both memory performance

and psychophysiological parameters. Another study aimed to assess the effects

of yoga on concentration and memory involved 201 students; higher

concentration levels and better short term memory was exhibited than

participants who participated in yoga practice.

Sara Lazar, a neuroscientist at Massachusetts General Hospital and

Harvard Medical School, found that long-term meditation changed the brain's

structure, meditators had more grey matter in their brains than people who did

not meditate. The grey matter in brain serves to process information; that is, it's

involved in higher-order thinking and executive function. So the more grey

matter, the better. The good news: researchers noticed a change in the brain

after just eight weeks of consistent meditation. Lazar says that the study

thickened the brain's structure in four areas: The posterior cingulate, which is

involved in mind wandering and self-relevance. The left hippocampus, which

assists in learning, cognition, memory, and emotional regulation. The

temporoparietal junction, which is associated with perspective taking, empathy,

and compassion. The pons, an area of the brain stem where many regulatory

neurotransmitters are produced. Lazar also found that the amygdala shrank in

the meditation group. This change was associated with reduced stress levels.

According to United Nations, children and adolescents around the

world spend an average of 10 to 15 years at school. As a result, schools hold the

potential to teach about healthy habits from an early age and promote children's

health and well-being. Furthermore, according to Noggle et al., the age of onset

of most mental health disorders in adults occurs during childhood and

adolescence, with around 7.5% of adolescents meeting DSM-IV-TR criteria for

one or more mental health conditions.

School-based yoga and meditation practices- provides students with

healthy ways to express, balance, and regulate their emotions and behaviour;

Promotes a more relaxed, comfortable state of being- the perfect state for

teaching and learning; Has a positive impact on student’s academic

performance; Brings students into the present moment- the most basic

requirement for learning; Encourages community and connectedness within the

classroom; Provides opportunities for beneficial motor breaks throughout the

day; Eases anxiety and tension; Reduces anger, depression, and fatigue;

Cultivates balanced psychological and physiological responses to stress, such as

improved stress management, reduced problematic stress responses and

decreased cortisol concentrations; Enhances focus, attention, concentration,

comprehension and memory; Provides opportunities for reflection, patience and

insight, thereby reducing impulsivity, hostility, and reactivity; Supports social

and emotional learning; Enhances flexibility, strength, and physical well-being;

Improves mind/body awareness and self-awareness; Enhances executive

function (i.e., processes required to select, organize, and properly initiate goal-

directed actions) by combining the cognitive and neurological benefits of

physical activity with breathing exercises and mental focus techniques.

Enhances resilience and coping frequency, thereby helping students adapt and

cope with negative life events; Improves confidence and self-esteem.

Encourages respect for oneself and others; Improves physiological outcomes

such as respiratory muscle strength, heart rate variability, and stress reactivity;

Creates a calm, harmonious classroom, thereby supporting a positive classroom

climate, teacher effectiveness and student outcomes.

At the physical level, regular practice of asanas and pranayama

bestows a proportionate, flexible, normally relaxed body with an ability to

withstand stress efficiently. At the intellectual level, yoga can sharpen memory,

concentration and decrease anxiety levels. Finally, at the spiritual level, yoga

creates the awareness necessary to be at peace with oneself and to look for

happiness within. Since many studies concluded that yoga exercises influenced

positively concentration, memory, cognitive functions and physical health it has

been suggested that yoga practices should be a regular part of the high school

curriculum.

It is very well said by William Shakespeare, “We know what we

are, but know not what we may be”. The focus of our present education system

is mainly on the production of mechanical intellectuals not on the creation of

human beings, which is the ultimate aim of education and life. Any education

system, which does not aim to develop the child in a holistic manner will fail to

produce true human being.

“Yoga is not a quick fix for health, but it may hold surprises for those

who are willing to make an effort” -Kelly Morris

Be conscious. Be yoga.