20 Minutes of Yoga Can Tone Mind As Well As Body
New research suggests a 20-minute session of yoga speeds brain function, specifically the ability to maintain focus and take in, retain and use new information.
Investigators discovered that a single session of Hatha yoga significantly improved participants’ speed and accuracy on tests of working memory and inhibitory control.
The improvement in brain function exceeded the benefit of moderate to vigorous aerobic exercise for the same amount of time.
The study assessed 30 young, female undergraduate students; the findings appear in the Journal of Physical Activity and Health.
“Yoga is an ancient Indian science and way of life that includes not only physical movements and postures but also regulated breathing and meditation,” said Neha Gothe, study leader and doctoral student at the University of Illinois at Urbana-Champaign. “The practice involves an active attentional or mindfulness component but its potential benefits have not been thoroughly explored.”
“Yoga is becoming an increasingly popular form of exercise in the U.S. and it is imperative to systematically examine its health benefits, especially the mental health benefits that this unique mind-body form of activity may offer,” said Illinois kinesiology and community health professor Edward McAuley, Ph.D.
The yoga intervention involved a 20-minute progression of seated, standing and supine yoga postures that included isometric contraction and relaxation of different muscle groups and regulated breathing.
The session concluded with a meditative posture and deep breathing. Participants also completed an aerobic exercise session where they walked or jogged on a treadmill for 20 minutes.
Each subject worked out at a suitable speed and incline of the treadmill, with the goal of maintaining 60 to 70 percent of her maximum heart rate throughout the exercise session.
“This range was chosen to replicate previous findings that have shown improved cognitive performance in response to this intensity,” the researchers reported.
Gothe and her colleagues were surprised to see that participants showed more improvement in their reaction times and accuracy on cognitive tasks after yoga practice than after the aerobic exercise session, which showed no significant improvements on the working memory and inhibitory control scores.
“It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout,” Gothe said.
“The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath. Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”
Many factors could explain the results, Gothe said. “Enhanced self-awareness that comes with meditational exercises is just one of the possible mechanisms. Besides, meditation and breathing exercises are known to reduce anxiety and stress, which in turn can improve scores on some cognitive tests,” she said.
Future research will build on these findings potentially expanding the use of yoga among all ages.
“Yoga research is in its nascent stages and with its increasing popularity across the globe, researchers need to adopt rigorous systematic approaches to examine not only its cognitive but also physical health benefits across the lifespan,” said McAuley.
Nauert PhD, R. (2013). 20 Minutes of Yoga Can Tone Mind As Well As Body. Psych Central. Retrieved on July 29, 2015, from http://psychcentral.com/news/2013/06/06/20-minutes-of-yoga-can-tone-mind-as-well-as-body/55663.html