Yoga for Alzheimer’s Prevention
Can aspects of yoga work for Alzheimer’s prevention?
Many studies have been done on Alzheimer’s patients on how the following mantra and mudra technique can help to prevent and slow down the process because it reduces stress levels and increases activity in the areas of the brain that are central to memory.
Yogi Bhajan, the man who introduced Kundalini to the Western World, believed the Kirtan Kriya (meaning primal sound) Sa Ta Na Ma to be the most important mantra that can be spoken with an ability to restructure the mind.
Sa Ta Na Ma is a derivative of Sat Nam. Sat Nam (or Bij mantra in Kundalini yoga) means the “truth is my identity” or “the truth of who I am.” It is a great mantra for balancing and awakening. You can practice it by inhaling and saying to yourself “sat” (pronounced like sought) and exhaling “nam” (pronounced like the nam in Vietnam). The mantra means cycle of creation; birth, life, death, and rebirth.
Sa brings forth a sense of emotion and expansion (birth)
Ta produces a feeling of transformation and strength (life)
Na evokes universal love (death)
Ma promotes quality communication (rebirth)
When I practice this chant I often think about this cycle of creation. If my mind travels down a road of old neuropathways (cyclical negative thoughts and old thought patterns) I chant sa ta na ma to bring my mind back to the idea that I can change (birth). My thoughts can be transformed (life). I have the power to let old thoughts and thought patterns die, I don’t have continue down old roads (death). I am creating new neuropathways with the mantra (rebirth).
Try It
Sit tall in a mediation posture with your jaw relaxed. Chant this mantra and see how it feels rolling off your tongue. Put emphasis on the ‘ah’ sound. Chant the mantra sa ta na ma for 2 minutes in a normal voice, 2 minutes whispered, and 2 minutes silently then 2 minutes whispered again, and 2 minutes out loud.
Pause in meditation pose and notice how have your thoughts changed? Did you experience some clarity? Even if you don’t notice the effects, maybe a practice like this daily will keep your memory strong for years to come!
Mudra (hand gesture)
A mudra or hand gesture can be added to your sa ta na ma mantra.
A posture of the hands can create sensorimotor integration through the right and left brain, create cognitive reframing, change motor performance and interoception, and produce a relaxation response. Just think of all the nerve endings in our hands and how touch effects our mood, emotions, and sensations. Hand gestures can even express our emotions to others.
Each finger represents the 4 quadrants of the brain.
The thumb is a symbol of divine energy.
The index finger carries away the energy of the ego.
The middle finger carries the energy of stability and strength.
The ring finger resonates with the energy of the solar plexus chakra and governs personal power.
The pinky is related to your intellectual and worldly activities.
Gyan Mudra: when the tip of the index finger touches the tip of the thumb it becomes the mudra of wisdom because it joins the divine finger with the finger of the self signifying an awareness of the illusion of ego. (innate wisdom to what we need to heal)
Shuni mudra: when the tip of the middle finger touches the tip of the thumb it is the gesture of patience. (patience we need to heal)
Surya mudra (pritivh): when the tip of the ring finger touches the tip of the thumb it is symbolic of giving energy (solar plexus), health, and intuition. (knowing what tool we need & when we need it)
Bugghi Mudra (jala): when the top of the pinky touches the tip of the thumb it brings clear and intuitive communication. (clarity in our thoughts and words)
Practice with Me
Try the practice on YouTube with me! This version is how I taught my young son to do the practice. Watch it here. Or try alternative meditation with me on the number one free meditation app, Insight Timer here. Or join me for an in person event, retreat, or on demand class at this link.
If you are looking for more help with your memory try https://www.memorycare.com/memory-care-in-alabama
