The Latest Science Reveals the Benefits of Yoga(the American Psychological Association, 2017)

Mental Strengthening


As the popularity of yoga grows worldwide, there is a growing movementto scientifically verify its effectiveness.Researchers around the world have been studying different types ofyoga, and the results of those studies show that yoga is an effectiveway to treat depression.

In particular, Dr. Maren Nyer, who studied Bikram Yoga, found adose-response effect.In other words, the more you do yoga, the less depression you have.Yoga has also been shown to have an effect on treatment-resistantdepression.

Yoga, of course, is not a panacea, but a complementary way to improvedepression.However, based on the results of the research so far, itseems that there is a lot of potential.

Tips for practicing this technique

This time, I'll show you how to do hatha yoga, which has been shown tobe effective in reducing depression.Hatha Yoga focuses on physicalexercise, breathing and meditation.Let's take a look at two Hatha Yogaposes.First is the cobra pose.

  1. Lie in a prone position.
  2. Bend both arms and bring both hands to the side of your chest.
  3. Turn your elbows back and tighten your armpits.
  4. Open your legs across your hips and put your instep on the floor
  5. Stretch your spine as if pulling your head forward.
  6. Put your forehead on the floor.
  7. Exhale completely.
  8. Reverse your upper body while breathing in.
  9. Keep your face facing forward.
  10. Tighten your buttocks and press the pubic bone against the floor.
  11. Take five breaths in this state.
  12. Loosen your arms and slowly return your forehead to the floor.
  13. Repeat steps 8-12 several times.

You can do well if you pay attention to the following four points.

  • Don't bend your back too much.
  • Keep your pubis on the floor.
  • Have the feeling of pulling the spine forward with your head when bending.
  • When you bend your upper body and keep it, try to keep your shoulderblade close to your chest.

Next is the twist pose.

  1. Sit with your legs straight forward.
  2. Put your left knee up and put your left foot on the outside of yourright knee.
  3. Stretch your right arm toward the ceiling.
  4. Pull up your whole upper body while inhaling.
  5. Pass your right arm in front of you while exhaling, and hook yourright elbow on your left knee.
  6. Place your left hand behind the left side.
  7. Keep your back straight and breathe slowly 5 times.
  8. Deepen the twist with each exhale.
  9. After five breaths, slowly unwind the twist.
  10. Do the same on the other side.

You can do well if you pay attention to the following two points.

  • Keep your back from curling up.
  • Focus on abdominal movement during breathing. (It feels like beingmassaged from the inside.)

If you do these, you will feel refreshed, so I recommend it.

Introduction to the session content

Convention where the session was heldthe 125th Annual Convention of the American Psychological Association
The year the convention was held2017
Quote sourceA session on yoga at the convention

Session overview

Yoga is gaining popularity all over the world.However, scientificresearch on the effects of yoga has lagged behind itspopularity.Therefore, many research teams are now studying varioustypes of yoga.What these studies have found is that yoga is still an effective wayto treat depression.

In particular, Dr. Maren Nyer, who studied the effects of Bikram Yoga,found a dose-response effect.In other words, the more you do yoga, theless depression you have.This suggests that it may also be effectivein patients with chronic treatment-resistant depression.

Yoga is a complementary treatment, but it's very effective when usedin combination with other treatments.Yoga is not a panacea, but it hasa lot of potential, based on previous research.

My view on this session

People with depression or stress tend to have an imbalance in theirautonomic nerves.On the other hand, in yoga, you focus on breathingand take deep breaths in an abdominal style.In fact, breathing deeplylike that is very effective.This is because the parasympathetic nerveis stimulated when you breathe out.By stimulating the parasympatheticnerve system, we can increase the relaxation of mind and body.Fromthis point of view, yoga seems to have a depressive effect.

Not only does yoga reduce the symptoms of depression, it has also beenshown to be effective in other ways.For example, Bikram Yoga has thefollowing benefits.If you are interested, please give it a try.

  • Improve physical function.
  • Improve cognitive ability.
  • Make pessimistic thinking more positive.
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