8 Yoga Poses to Clear Brain Fog (Which a New Study Shows We All Have)

Brain fog is very real. According to a recent study, “cognitive disability”—defined as difficulties concentrating, remembering, and making decisions—is on the rise in the U.S. The phenomenon is most dramatically affecting those between the ages of 18 to 39, with the self-reported impairments doubling over the course of the decade-long analysis. Potential culprits include stress, Covid, and digital overload.

Fortunately, banishing—or at least minimizing—brain fog is within your power. Physical activity has been proven to boost brain health, breathing exercises improve cognitive performance, and rest is essential. Yoga combines all of these elements.

It’s worth noting that it’s not so much the specific shape that diminishes brain fog, but rather your aligned breath and movement, pointed attention, and level of focus. While you can bring this awareness to any pose or series of poses, we’ve curated some postures designed to rev you up and or promote rest, depending on your mental state.

Whether you’re new to yoga or just have a few minutes to spare, popping into one or more of these poses for a few cycles of breath can help sharpen your mind and return your focus. And if you have time for a full yoga practice (even if it’s 15 minutes or less), you’ll undoubtedly make your inner world a more pleasant place.

Clear Brain Fog With These 8 Yoga Poses

Though not a single pose, consider adding Sun Salutations into your mix of mind-clearing yoga moments. The fluid nature foundational sequence a wonderful way to empty your mind and get back in your body.

1. Cat and Cow

Moving through Cat and Cow Pose is a simple, soothing way to embody your breath and focus your awareness. Start in Tabletop and inhale as you arch your back in Cow Pose.

Then exhale as you round your spine and tuck your chin in Cat Pose. Continue at your own pace and watch (or rather, don’t) as your racing mind stills.

2. Locust Pose

Revving up you energy and focusing your mind is as simple as consciously engaging your muscles. Locust Pose asks that you fire up your core, arms, and legs in an active lift. Once your body comes online, your brain will follow—mental engagement is a must for remaining in this pose.

3. Pigeon Pose

This common yoga pose urges you to breathe through mental and physical discomfort. This pose may look passive, but it’s actually an intense stretch that helps undo a lot of the damage caused by sitting in cars and at computers. Hang out here for a few minutes and power up your mental abilities.

4. Camel Pose

Easily distracted? Try Camel Pose. This backbend calls for all of your attention, lifting your heart and your reserves of mental energy. Note: You will need to work your body up to this one by first taking your body into other, less-intense backbends—such as Locust, Cobra, Upward-Facing Dog—and working your way up to this toward the end of your practice.

5. Eagle Pose

Eagle Pose is all about concentration. One part balance and two parts twist, Eagle requires standing strong and finding the single-pointed focus we all seem to be lacking these days. But hey, practice makes perfect! Feel free to use your lifted foot as a kickstand here should you need some extra support.

6. Warrior 3

Balance and strength combine for Warrior 3. This pose asks that you remain level and rooted, as too much force can cause the pose to lose its power. Finding the still point between expansion and contraction not only requires but creates more alignment of body and mind.

7. Legs Up the Wall

Legs Up the Wall offers immense mental and physical restoration in just a few minutes. This supported inversion eases anxiety and insomnia, lending to a calmer mental landscape and better, deeper rest. Add whatever props you need to help you unwind and stay here for as long as you’d like.

8. Savansana

Lying flat on your back with your thoughts may seem an entirely inactive means of clearing brain fog, and that’s kind of the point. Savasana is an unmatched means of letting it all go—the need to do, all plans to perform, and any and all other thoughts—in favor of sublime and utter stillness.