Researchers found the 12-minute Kirtan Kriya exercise increased blood flow to the area of brain associated with memory.
1. Sit cross-legged on a rug on the floor if that is comfortable for you, or in a chair that helps you keep good posture.
2. The words you chant are Saa Taa Naa Maa. When you repeat each syllable, imagine the sound flowing in through the top of your head and out the middle of your forehead (the 'third eye chakra').
3. Place your tongue on the roof of your mouth when you make the sounds. This is thought to stimulate acupuncture points that help rebalance the body.
4. On Saa, touch the index fingers of each hand to the thumb. On Taa, touch your middle fingers to your thumbs. On Naa, touch your ring fingers to your thumbs. On Maa, touch your little fingers to your thumbs.
5. For 2 minutes sing Saa Taa Naa Maa in your normal voice, matching the finger movements to the syllables. For the next two minutes, sing in a whisper. Then for the next four minutes, say the sound silently to yourself. Then reverse the order, whispering for 2 minutes and then out loud for 2 minutes, for a total of 12 minutes.
6. Finish by taking a deep breath in and stretching your hands above your head, sweeping them down by your sides as you exhale.
Part of a feature on yoga in Good Housekeeping, January 2017.
