Since International Yoga Day is positioned during Alzheimer’s and Brain Awareness month, it should be celebrated by acknowledging how yoga may influence neurodegeneration. Alzheimer’s disease (AD) is a growing problem globally with an increasing number of female patients. There is no cure, so alternative strategies have been explored more in recent years.

Western society has flourished their yoga industry as an exercise for physical fitness and justification for appealing gear. Conversely, for traditional practitioners, yoga is a mind-body activity where interconnection is the primary focus. Our body cannot be without our mind and vice versa, thus yoga is movement with a meditative process. For example, Surya Namaskar (sun salutation) is mindful of the rising sun and the energy it will bring to us and our day. This leads to several positive results including limiting anxiety, improving memory and sharpening focus.

In the case of a drastic phenomenon like neurodegeneration where cognition is obliterated, what is the science of yoga on the brain?

Symptoms of neurodegeneration that lead to AD include problems with language, recollection, and confusion. What may seem like nothing might be early signs of a major problem in months or years ahead. The simplified underlying cause is a disruption in information passage by neurons throughout parts of the brain and body. These include processing centers for speech, learning and memory. In late stage AD, built up junk in the brain not only severely prevents neural communication, but also leads to the death of brain cells and “shrinkage” of the brain. The protein and peptide tau and beta-amyloid (bA), respectively, should not amass under healthy circumstances. When the brain fails to get rid of tau and bA, their accumulation leads to disrupted information flow. It is like when too much junk mail that should have been deleted does not get deleted, then gets in the way of accessing new important (non-spam) mail. So, yoga needs to address molecules that regulate neural function and the brain as a whole.

Molecules

Yoga has been shown to increase neurotransmitters that help decrease factors that may lead to accumulation and degeneration. Dopamine and serotonin (reward system) are released during yoga and may reduce AD symptoms. This may be due to their ability to help areas that rely on acetylcholine for attention and memory, like those located in the forebrain and hippocampus. These factors might also prevent or activate disease inducing or preventing components. Choline in the hippocampus drops when memory declines, but Kundalini yoga has been shown to curb this along with improving synaptic connections.

Serotonin helps memory, learning and cognition.

Dopamine helps in reward

Brain

Brain “shrinkage” refers to the volume of either the grey or white matter that is lost. The basal forebrain is hit first with neuronal loss. Images of the brain, including the hippocampus, have shown that practicing yoga for several years improves brain volume in grey matter areas that are responsible for executive function, learning and memory. Applying meditation with yoga is most helpful. Overall, yoga paired with meditation may offer a level of neuroprotection and prevent or delay neurodegenerative symptoms.

Grey matter = neuron bodies + dendrites

Neuron bodies (soma) = process

Dendrite = gets info

White matter = neuron axons

Neuroprotection = anything that protects neurons from damage

Asanas

 Which movements, or asanas, are best to prevent or reverse AD-linked neurodegeneration has not been resolved in Western scientific research. Stress reduction through Kundalini practices and meditation have been assessed in most of these studies. Kiran Kriya mantra meditation has been noted to improve memory, executive function and increase grey matter volume when paired with Kundalini Yoga.  This may be partially due to increased blood flow to the pertinent cognitive regions.

Kundalini yoga and meditation focuses on the very root of you; what keeps you grounded. So, you’re moving from the base upward to connect the entirety of your body and mind. For traditional practitioners, this helps with overall cognitive function so that focus, memory, and movement are optimal.

Forward bends, sitting (Paschimottanasana) or standing (Padahastasana), with forehead touching the knees are great for improving memory. This is because the forehead connects with the frontal brain areas that regulate memory and connected functions. Not being able to touch the forehead is fine, but the concentration, breathing, and lengthening of the spine are important. Relaxation is essential because decreasing stress lowers the possibility of AD and connected risk factors, like cardiovascular disease.

Bottom Line:

With the high cost of AD, it is worthwhile to research yoga strategies that can prevent cognitive decline. Yoga connects mental and physical processes ranging from chemicals to whole brain structure. Focus on what works for you and make sure to breath.

RESEARCHERS WHO RESEARCHED:

Hassan A, Robinson M, Willerth SM (2020) Determining the mechanism behind yoga’s effects on preventing the symptoms of Alzheimer’s disease. Neural Regen Res 15(2):261-262. doi:10.4103/1673-5374.265553

Krause-Sorioa B, Siddartha P, Kilpatricka L, Mililloa MM, Aguilar-Faustinoa Y, Ercolia L, Narrb KL, Khalsac DS and Lavretskya H (2022) Yoga Prevents Gray Matter Atrophy in Women at Risk for Alzheimer’s Disease: A Randomized Controlled Trial. Journal of Alzheimer’s Disease 87 569–581. DOI 10.3233/JAD-215563