Kundalini Yoga and Memory: What a UCLA Study Found

Ever found yourself forgetting names, misplacing keys, or missing appointments? It’s unsettling, isn’t it? And for many, those little lapses spark a deeper worry: Is my memory getting worse?

If that thought has ever crossed your mind, you’re not alone. Many people experience subjective cognitive decline (SCD), a sense that their memory isn’t as sharp as it used to be, even if standard tests say otherwise. Women, in particular, should pay close attention.

But there’s good news. A study from UCLA, with Dr. Dharma Singh Khalsa among its authors, found that the practice of Kundalini yoga may help support memory and mood, in several ways more than traditional memory training did. The paper: Grzenda A, Siddarth P, Milillo MM, Aguilar-Faustino Y, Khalsa DS, Lavretsky H. “Cognitive and immunological effects of yoga compared to memory training in older women at risk for Alzheimer’s disease.” Translational Psychiatry 14, 96 (2024). Here’s what they found and why it matters.

Why This Study Matters

Despite being most at risk, women are often left out of medical research on memory. This study aimed to change that. It focused on women over 50 who had gone through menopause and were noticing recent memory issues. Many also had cardiovascular risk factors, such as high blood pressure, high cholesterol, or a past heart attack.

The goal? To compare how Kundalini yoga and a structured Memory Enhancement Training program each affected memory, mood and the brain.

What Participants Did

Kundalini Yoga Group

Participants attended weekly 60-minute in-person sessions for 12 weeks. A typical class included:

• Tuning in: Centering the mind and body
• Gentle warm-up exercises: To increase circulation
• Breathing techniques (Pranayama): Enhancing oxygen flow to the brain
• Meditation with chanting (Kirtan Kriya): A key technique combining sound, breath, and movement
• Deep relaxation pose (Savasana): Allowing the nervous system to reset

At home, they practiced Kirtan Kriya daily, with just 12 minutes of chanting, finger movements, and visualization. This multisensory meditation is designed to engage the brain and support memory.

Memory Enhancement Training Group

This structured program, developed by UCLA’s Longevity Center, focused on:

• Understanding how memory works
• Practical strategies to aid recall (such as visualization and storytelling)
• Managing worry about memory
• Group discussions and daily 20-minute practice sessions

The Results

Both groups saw improvements in how often they forgot things, but Kundalini yoga showed broader benefits:

• Stronger Memory Perception: Women practicing Kundalini yoga felt a greater improvement in memory than those in Memory Enhancement Training.
• Mood: The Kundalini yoga group reported less anxiety, low mood, and stress.
• Brain Changes: MRI scans showed that the Kundalini yoga group had an increase in hippocampal volume (a key brain region for memory), while the Memory Enhancement Training group showed some reduction.
• Biological Markers: The Kundalini yoga group also showed changes in markers associated with aging and inflammation.

This was one study, and more research is needed. But the results suggest Kundalini yoga supported brain health on several levels, and gave participants more confidence and peace of mind.

What This Means for You

If you’ve been noticing memory lapses, it’s worth talking with your doctor, and it’s never too early to build healthy habits. Here’s how to start with Kundalini yoga today:

1. Try Kirtan Kriya Daily. Just 12 minutes of chanting and finger movements. Dr. Dharma’s free guide The Fourth State walks you through it step by step.
2. Join a Kundalini Yoga Class. Look for a local or online class to guide you through breathing and meditation techniques. The added sense of community can make this practice even more powerful and regulating for the nervous system.
3. Adopt a Brain-Healthy Lifestyle. Pair yoga with quality sleep, a nutrient-dense diet, and regular exercise.

A New Path for Memory Health

Kundalini yoga is simple, free, and has been studied for its effects on memory, stress, and well-being. That’s why studies like this matter.

Why not give it a try? Your brain, and your future self, will thank you.

Stay vibrant and thrive,
The Dr. Dharma Team