Suman is in her late 30s and a high-profile and dynamic investment banker, quick to climb the corporate ladder, at offices in London and New York. For others, it was a perfect life. But, as days went by, with two school-going children and ever-increasing work pressure, she suffered from panic attacks and a backache that never seemed to leave her. She took a break; all she did was practice yoga daily.

 Within a week, she told me she was feeling better, more peaceful, and less anxious. However, she felt a little skeptical about the science behind Yoga. She asked me if this inner transformation was real, or if it was a simple case of taking a break. Amrita Mind Brain Center's Dr. Sandeep Bodda, spoke with her in detail about this new brain-imaging study that offers scientific insight into how yoga might benefit cognitive function and mental clarity.

 For Suman, it was an eye-opener—Yoga training does not just stretch our muscles, it also rewires our brain. Dr. Sandeep Bodda and I have conducted this study at the  Mind Brain Center, Amrita University and published it in the journal Scientific Reports.

The findings are astonishing—consistent yoga practice can lead to significant changes in how the brain operates at rest, improve attention, visual processing, and overall mental agility.

Rohan, in his mid-20s, pursuing his engineering studies, is keen to understand the meaning of “brain at rest”. Does it mean the brain goes to sleep?  We explained: “Here, at rest, does not only mean sleep, but rather the quiet moments when we are not thinking about doing any task. Neuroscientists call this the brain’s “default mode”—how it processes thoughts, emotions, and internal states when you’re not focused on external stimuli.”

Looking Inside a Calm Mind

To explore the brain’s response to yoga, we recorded the brainwaves of 13 healthy adults using EEG (electroencephalogram), a method that places small sensors on the scalp to pick up brain activity.

We took readings before and after yoga sessions, which included both physical poses and breathing exercises and then looked at how the brain's electrical activity changed in different areas and how it moved between patterns.

What they found was surprising: after yoga, the brain was not just quieter—it was working smarter. After just a few days of training, participants showed noticeable shifts in brain activity, especially in regions linked to thinking, visual focus, and decision-making. It was a revelation for us that yoga enhances brain function by modifying “microstates”—the dynamic patterns of brain activity.  

What are microstates?

Microstates are brief, millisecond-scale periods during which the brain’s electrical activity remains stable before moving to a new configuration. They are the brain’s fundamental building blocks that process information, like tiny “snapshots” of how thoughts and perceptions are organized.

Microstates reflect the brain’s internal processes even when you are at rest. After yoga, the brain moved through these states more efficiently, suggesting better control of attention and mental flexibility. Yoga can influence the stability and sequencing of these microstates, improve attention, emotional resilience, and cognitive flexibility.

 Three things became very clear:

1. Brain waves related to focus and attention (called beta and gamma waves) increased.
2. Waves linked to relaxation and inward thinking (alpha and theta waves) also rose.
3. Most importantly, the brain switched more smoothly between different “states,” like changing gears in a well-tuned car.
   
   

Ancient Indian scriptures say that yogic asanas, when regularly performed, enhance the five layers of the human body (Panchakoshas). 

1. The Annamaya (food-body) layer: encompasses the tangible aspects of human existence—bones, muscles, organs, and skin, and nourished by food.
2. The Pranamaya (breath control) layer: reducing stress and experiencing a deeper sense of vitality.
3. The Manomaya (mind) layer: Processing thoughts and emotions, and the vast landscape of the psyche.
4. The Vijnanamaya (intellect) layer: facilitates reasoning, discrimination, and higher cognitive functions, and values and aspirations.
5. The Anandamaya (happiness) layer: At the core of the human experience lies the sheath of bliss. It is beyond ego and represents true happiness.

Suman was by now fully invested in understanding the intricate functioning of the human brain. We explained: After yoga, the computation part of the brain circuits move through these states more efficiently, suggesting better control of attention and focus switch. This means that the brain circuits became more adaptable and could switch smoothly between different types of thoughts and feelings.

 Such efficient transitions help people respond more calmly to challenges, stay focused, and think more clearly in everyday life.

Yoga asanas could be the key to investigating brain functions.

 The results suggest that yoga may not just feel good—it changes how the brain works, even during quiet moments of rest. It could be especially helpful for people who struggle with focus, stress, or mood issues.

 Vision behind our study: Amma’s values

Our study is profoundly inspired by the renowned humanitarian and spiritual leader and Chancellor of Amrita University, Mata Amritanandamayi Devi (known popularly as 'Amma'). We strive to fulfill Amma’s lifelong message of compassion-driven research and selfless service to humanity.

One day, after a session of yoga and meditation, Amma said, “Human beings use only a fraction of their innate physical and mental capacities in life. Yoga is the way to awaken our inborn capacities and attain the ultimate state of perfection."

Mata Amritanandamayi Math, the humanitarian organization founded by Amma, began teaching yoga from the early 1980s. More than 7.5 million people across the globe have participated in Amrita Yoga and Integrated Amrita Meditation programs.

What’s Next?

We hope future studies could explore how many more brains (meaning subjects) respond to yoga training; this will include studying subjects from different age groups. We also want to see how long these brain changes last and whether different styles of yoga produce different results.

For now, the message is simple: adding yoga to your routine might help you feel calmer—and your brain just might thank you for it.

Why This Matters

Millions of people around the world practice yoga, often reporting that it helps them focus, sleep better, and manage anxiety. But many of these claims have been hard to prove scientifically—until recently.

 Study Title: Interconnections and global transitions among functional states encode activity-related dynamics as brain topology changes after yoga training

 Published: May 2025, Scientific Reports
Read it here: https://www.nature.com/articles/s41598-025-00134-y

Authors:
Prof. Shyam Diwakar, the co-author of this study, is Professor and Director, Amrita Mind Brain Center, and a Professor at the Department of Electronics and Communication, School of Engineering, Amrita University, Amritapuri campus, Kollam, Kerala, India.

 Dr. Sandeep Bodda is a research scientist at the Amrita Mind Brain Center, Amrita University, Amritapuri campus, Kollam, Kerala, India.