Our brains, like the rest of our bodies, change as we grow older. For some, brain changes trigger the onset of dementia or Alzheimer’s, significantly impacting their quality of life. Happily, research increasingly reveals how yoga serves to bolster parts of the brain most affected by aging.

The Aging Brain 

Before we dive into how yoga impacts the brain, let’s take a brief look at the ways in which the brain changes as we age.

First, some minor shrinking of brain tissue occurs starting around the age of 60-70. Shrinking occurs particularly in the frontal lobe and hippocampus, two brain regions involved in higher cognitive function and the encoding of memories. As neurons gradually shrink, connections between them are reduced.

The cerebral cortex, or the outer-ridged surface of the brain, also begins to thin due to declining synaptic connections. Fewer cortical connections may contribute to slower cognitive processing.

Researchers think shrinking also occurs in the brain’s white matter. White matter consists of myelinated nerve fibers that are bundled into tracts and carry nerve signals between brain cells. Age-related dwindling of myelin results in slower processing and reduced cognitive function.

Studies suggest that older brains generate fewer chemical messengers or neurotransmitters such as dopamine and serotonin. Scientists believe that a reduction in these neurotransmitters plays a role in cognition, memory, and depression as we age.

Finally, the arteries that feed the brain begin to shrink and narrow decreasing the amount of blood and nutrition getting to the brain and reducing our ability to keep toxins out. For some individuals, increased inflammation and the formation of “free radicals” (or toxic molecules) can damage brain cells, leading to the development of Alzheimer’s or Parkinson’s.

Before you begin to despair, know that these changes occur gradually over time and typically result in a minimal loss of function. And we know that even as we age, the brain can build new neural connections. This ability to create new connections, is known as neuroplasticity and is fueled when we learn new things and challenge our brains. This is where our yoga practice can make a difference.

Your Aging Brain on Yoga

“What is good for the heart is good for the brain.” ~Ram

Our brain plays an essential role in keeping our bodies alive as it is connected to all the other organs, structures, and systems of our body. We shouldn’t be surprised, then, that what we do to keep our organs and body systems healthy positively affects our brains. Some studies indicated that for our brains, physical exercise can be more important than mental exercise!

Regular exercise not only improves cardiovascular health, which increases the amount of blood flowing to the brain, but it also triggers the regeneration of nerve cells, especially in the brain’s memory centers. A well-rounded yoga practice provides these benefits while fostering muscular strength, flexibility, balance, and increased stamina.

4 Ways Yoga Impacts Your Aging Brain

1) Reduces Stress and Inflammation

One of the significant ways yoga supports brain health is by reducing chronic stress. Chronic stress exposes the brain to hormones that weaken blood vessels, kill off neurons, and contribute to other neuroplastic changes. Specifically, chronic stress shrinks the hippocampus, a key memory center in the brain, which is also affected by aging.

Stress also speeds up the normal aging of other cells, which affects the structure and function of the brain. Yoga practices, like slow, mindful breathing, trigger the switch from a stress response to a “rest-and-digest” response. Brain scans have also shown an increase in the volume of gray matter in the hippocampus in yoga practitioners. More gray matter means better functioning.

In addition, reducing chronic stress lowers inflammation. Inflammation is linked to conditions such as depression, anxiety, dementia, and even schizophrenia. Utilizing your yoga practice to manage stress levels supports your mental health as well as the overall health of your nervous system. Yoga stress management techniques, like meditation and pranayama, help prevent and reduce inflammation.

2) Better Sleep

Practicing yoga regularly can help reduce sleep disturbances. Studies have shown that yoga practitioners fall asleep quicker, sleep longer, and fall back to sleep more easily after waking up at night.

Chronic sleep disturbances have serious effects on our brains, impairing memory and accelerating mental decline. Lack of sleep can lead to irregular heartbeat and hypertension, causing poor blood flow to the brain and increasing our susceptibility to disease and infections. Maintaining good sleep habits is thought to clear toxins from the brain, which some scientists believe is the real purpose of sleep. Many studies point to the effectiveness of yoga and other mind-body therapies in treating insomnia and promoting better sleep.

3) Increases Brain Strength

Our brains love novelty and repetition. Just as our bodies build muscles through movement, our brains build new neurons through mental exercise. Learning a new yoga sequence or pose challenges the brain and helps build new neural connections. In the same way, recalling a familiar sequence sharpens our mental capabilities.

Research on meditation has skyrocketed in recent years as scientists seek to understand the physical and functional changes in the brains of meditators. A 2019 review paper of studies on how yoga affects the brain reported several interesting trends.

First, brain scans of yoga practitioners exhibited increased volume in areas of the prefrontal cortex, the seat of higher-order thinking. This increased volume is also associated with better cognitive skills. Next, they observed greater connectivity in the parts of the brain responsible for processing memories and emotions.

Can’t remember where you left your car keys? Perhaps engaging in a regular meditation practice can help!

4) Strengthens Our “Social Brain”

Staying socially active as you age reduces the risk of depression and can help delay the onset of dementia. Being socially active requires planning, participation, attention, and alertness. I’ve seen many students form new friendships with people they met at yoga class. These connections help build healthy new brain cells as well as connections between them.

Practicing yoga regularly keeps both our bodies and brains vibrant as we age. And you are never too old to start!

Be well!

published 5/17/21; updated 2/8/25

_______________________________________

Wisdom Tree Yoga’s goal is to share the transformative benefits of yoga with real people living with real-life challenges. We welcome students of all levels, offering a safe, supportive environment that is inclusive, accessible, compassionate, and joyful. Join us, follow us, and stay in touch with us by clicking HERE.