Over the years, the brain experiences worrying physical and functional changes. We know that their neuroplasticity is reduced, that we lose some synaptic connections and even that changes occur in our brain chemistry. But just as we marvel at people in their seventies, eighties, or nineties who maintain an enviable physique, we can protect our brains from deterioration with a little exercise.. Any age is a good age to start taking care of this essential organ in our body!

Mayur Karthik, a health expert with a master’s degree in biology, shares on his social networks hundreds of yoga exercises that we can do to improve our health and stay in shape. And, of course, it is not limited to maintaining the body, it also teaches us how to do a little brain gymnastics. To make it, you only need two minutes a day and your hands. You have it all, right? Well let’s start.

wrist twists

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We start with a very simple movement, which will help us warm up a little and start this brain gymnastics routine.. Exercise stimulates fine motor coordination and wrist flexibility, which helps improve connectivity between the brain hemispheres. At a cognitive level, this crossed movement involves the activation of both hemispheres, favoring brain plasticity and strengthening the neural pathways that manage the control of coordination and movement.

1. Place your hands in front of you and interlace your fingers, as if you were shaking hands with another person.
2. Move your hands, turning your wrists back and forth, as if you were imitating the movement of a snake.
3. Repeat for 30 seconds.

A square on the fingers

Now we are going with an exercise that is a little more complicated, but that you will be able to do without any problem. With it we work on coordination between the fingers of both hands, something that requires the participation of motor memory and attention control.. That is why with this exercise we can greatly improve neuroplasticity, also enhancing the activation of areas of the brain that are responsible for movement and spatial perception.

1. Place your hands where you can see them clearly.
2. Using the thumb and index finger of both hands, form a rectangle.
3. Without separating the thumb and index finger that form the top of the rectangle, rotate your wrists to raise the other thumb and index finger.
4. Form a rectangle again, this time inverting the fingers that are on top and those that are on the bottom.
5. Repeat for 20 seconds.

Palm blows

Now let’s go with an exercise that, although it seems simpler, is very beneficial for the brain. This movement not only improves motor dexterity, but can also help increase brain synchronization. The alternating movement of the hand activates the brain circuits of coordination between hemispheres and promotes mental agilitysomething key to maintaining brain health as we age.

1. Place your left hand completely open, with the elbow slightly bent.
2. Join all the fingers of your right hand, making them touch each other.
3. With the tips of your fingers (those of your right hand), lightly tap the palm of your left hand.
4. Repeat the movement alternating the hand that remains open and the one that hits for about 30 seconds.

Thumbs and little fingers

This exercise may be a little more difficult at first, but it is very healthy for the brain. The alternating movements of the thumbs and little fingers on both hands, which require high coordination, activate specific areas of the brain linked to fine motor skills and motor control. In turn, the cognitive challenge of alternating these movements helps strengthen neural connections related to motor planning and memory.

1. Place your hands with the palms facing you. Then make fists.
2. Raise your right thumb and left pinky finger. Hide them again.
3. Then lift your left thumb and right pinky finger. And hide them again.
4. Repeat the movement, alternating the fingers of both hands, for 20 seconds.

Finger Twists

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We finish with this exercise, which is probably the most complicated on the list. Take your time to complete it. This exercise is particularly beneficial because it involves precise movements of each finger in a coordinated manner.. Through repeated stimulation of the fingers, we promote communication between motor areas of the brain and higher brain areas, responsible for more complex cognitive functions. Additionally, these twists are perfect for maintaining mental flexibility, which is essential for preventing age-related cognitive problems.

1. Place your two hands in front of you and have the fingers of both of them touch. Only the tips should touch. The index with the index, the heart with the heart, and so on until the five fingers of one hand are facing the five fingers of the other.
2. Next, gently separate your thumbs and rotate them over each other. Reverse the direction of rotation several times.
3. Bring your thumbs together and move on to the next finger, repeating the turns and alternating their direction.
4. Repeat the movement with all fingers for 20 seconds.