Science of yoga
The science of yoga is the scientific basis of modern
Yoga has been studied scientifically since the 19th-century
Yoga helps to maintain bone strength, joint mobility, and joint stability. It improves posture, muscle strength, coordination, and confidence, in turn reducing the risk of injury and bone fracture. As it is generally slow and conducted with awareness, it may be safer than many other sports; but some postures such as
Yoga is also used directly
History
In the 19th century, the Bengali physician N. C. Paul began the study of the physiology of yoga with his 1851 book Treatise on Yoga Philosophy, noting that yoga can raise carbon dioxide levels in the blood (hypercapnia).[2][3][4]
Early in the 20th century, two pioneers of
In 1937, the
In 1970 Christopher Hills, his son John, and Kevin Kingsland organized the 'World Conference on Scientific Yoga' in New Delhi, bringing 50 Western scientists together with 800 of India's leading swamis, yogis and lamas to discuss their research and establish a network for the creation of a World Yoga University.[12]
Scope
Yoga as exercise is defined by Merriam-Webster as "a system of physical postures, breathing techniques, and sometimes meditation derived from [traditional] Yoga but often practiced independently especially in Western cultures to promote physical and emotional well-being".[O 3]
The science journalist
Broad notes the "diffuse nature of the existing science"[14] with pieces of the metaphorical jigsaw puzzle of scientific knowledge of what yoga actually achieves held in many laboratories around the world. The picture is, Broad writes, confused by the "predatory behaviour"[18] of commercial ventures intent upon promoting themselves;[18] but is being clarified by the American National Institutes of Health, which began funding scientific research into yoga in 1998, leading to reliable reports of studies of yoga's effects on different conditions.[19]
Physical effects
Skeleton and joints
Yoga helps to keep
Muscles
Yoga involves both isotonic activity, the shortening of muscles under load, and (unlike many forms of exercise) also a substantial amount of isometric activity, holding still under load, as in any asana which is held for a period. Isometric exercise builds muscle strength.[26]
One of the applications of science to yoga is the provision of detailed knowledge of the anatomy of the
Breathing
Breathing and posture affect each other, especially through their effects on the
Breathing can equally be used to energise the body. The pranayama method of
Broad notes the "myth" that yoga, and especially pranayama, increases the supply of
Physiological effects
Fitness
Yoga can be
Cardiovascular health
A 2012 survey of yoga in Australia notes that there is "good evidence"
Stress relief
Yoga sessions often end (and sometimes also begin) with a period of relaxation in corpse pose, Shavasana. The activity levels of all the body's muscles, and the motor neurons (nerve cells) that activate them, is reduced as relaxation is practised, except for the diaphragm which is used in breathing; and the breathing rate reduces also.[35]
Yoga has other measurable effects that may be beneficial; for example, it reduces the level of the stress hormone cortisol.[36]
As therapy
There is strong scientific evidence that yoga is a safe and effective additional therapy for people with low back pain.[P 4] On its own, yoga is about as effective as other active treatments for back pain, and more effective at reducing pain and improving function than non-exercise treatments.[37]
Yoga is useful to some extent for
Pseudoscience
The
Notes
- ^ The LiveScience website similarly states "Modern-day science confirms that the practice also has tangible physical benefits to overall health benefits".[O 4]
- ^ Measured at 3.3 ± 1.6 METs.[P 6]
- ^ Larson-Meyer and Enette found a range of 2.9 (light exercise) to 7.4 (vigorous) METs. Curious about the wide range of METs in Surya Namaskar, repeated the study (Mody) which gave the highest value; using "transition jumps, and full pushups", he obtained "agreement" with 6.4 METs.[P 6]
- ^ Asanas performed individually provide on average 2.2 ± 0.7 METs; pranayama types performed individually provide just 1.3 ± 0.3 METs; a combined class provided 2.9 ± 0.8 METs.[P 6]
References
Book
- ^ Alter 2004, pp. 81–100.
- ^ Broad 2012, pp. 20ff.
- ^ Singleton 2010, p. 52.
- ^ Paul 1882.
- ^ Shearer 2020, p. 251.
- ^ Yogendra 1928.
- ^ Singleton 2010, pp. 116–117.
- ^ Alter 2004, p. 31.
- ^ Goldberg 2016, pp. 100–141.
- ^ a b Broad 2012, pp. 83–85.
- ^ Behanan 2002.
- ^ "World Yoga Conference". The Times of India. 30 November 1970.
- ^ Broad 2012, p. 54.
- ^ a b c Broad 2012, p. 217.
- ^ Swanson 2019, pp. 6–7.
- ^ Swanson 2019, pp. 42–173.
- ^ Swanson 2019, pp. 10–41.
- ^ a b Broad 2012, p. 218.
- ^ Broad 2012, p. 219.
- ^ Swanson 2019, p. 12.
- ^ Swanson 2019, p. 118.
- ^ Powers 2008, pp. 25, 176.
- ^ Swanson 2019, p. 63.
- ^ Swanson 2019, p. 202.
- ^ "Yoga: What You Need To Know". National Institutes of Health. May 2019.
- ^ a b Coulter 2007, Chapter 1. Movement: Isotonic and Isometric Activity.
- ^ Kaminoff & Matthews 2012.
- ^ Long & Macivor 2009.
- ^ Swanson 2019.
- ^ Coulter 2007, Chapter 2. Breathing. How Breathing Affects Posture.
- ^ Coulter 2007, Chapter 2. Breathing. How Breathing Affects The Autonomic Nervous System.
- ^ Coulter 2007, Chapter 2. Breathing. 2:1 Breathing.
- ^ Coulter 2007, Chapter 2. Breathing. The Bellows Breath and Kapalabhati.
- ^ Broad 2012, pp. 85–89.
- ^ Coulter 2007, Chapter 10. Relaxation and Meditation. The Corpse Posture.
- ^ Swanson 2019, p. 27.
- S2CID 236516996.
Scientific papers
Other
- ^ a b c d e Novella, Steven (31 July 2013). "Yoga Woo". Science-Based Medicine.
- Indian Express. Mumbai.
- ^ "Yoga". Merriam-Webster. Retrieved 25 April 2019.
- ^ Salamon, Maureen (30 May 2013). "The Science of Yoga and Why It Works". LiveScience.
- ^ Rankin-Box, Denise (18 June 2015). "The science of yoga — what research reveals". Elsevier.
- ^ Brody, Jane E. (21 December 2015). "12 Minutes of Yoga for Bone Health". The New York Times.
Book sources
- ISBN 978-0-691-11874-1.
- Behanan, Kovoor T. (2002) [1937]. Yoga: Its Scientific Basis. Dover. ISBN 978-0-486-41792-9. originally titled Yoga: A Scientific Evaluation.
- ISBN 978-1-4516-4142-4.
- Coulter, H. David (2007) [2001]. Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners. ISBN 978-81-208-1965-8.
- Goldberg, Elliott (2016). ISBN 978-1-62055-567-5.
- ISBN 978-1-4504-0024-4.
- Long, Ray; Macivor, Chris (2009). Scientific Keys: The Key Muscles of Yoga Volume 1. Bandha Yoga. ISBN 978-1-60743-238-8.
- Paul, N. C. (1882) [1851]. Treatise on Yoga Philosophy. E. J. Lazarus and Co., Medical Hall Press.
- OCLC 216937520.
- Shearer, Alistair (2020). Story of Yoga: from Ancient India to the Modern West. C. Hurst. OCLC 1089012347.
- ISBN 978-0-19-539534-1.
- Swanson, Ann (2019). Science of Yoga: understand the anatomy and physiology to perfect your practice. DK Publishing. ISBN 978-1-4654-7935-8.
- Yogendra (1928). Yoga Asanas Simplified. The Yoga Institute.
- King; Satyapriya (2021). The Ultimate Book on Yoga: All that you want to know about Yoga. Amazon Digital Services LLC - Kdp. ISBN 979-8-7570-9585-1.