Effects of a complex yoga-based intervention on physical characteristics.

Empirical studies on yoga have shown that regular practice can have a beneficial effect on risk factors of cardiovascular diseases; also, it can decrease body weight, body fat and increase muscle mass. Positive effects on balance and flexibility were also reported. This study evaluated the impact of a 3-month complex yoga-based program, including physical exercises, education, and social support, with a quasi-randomized design in a middle-aged community sample. The intervention group consisted of 46 participants while the passive control group was 29 participants. The intervention group showed a significant increase in core muscle strength and hamstring flexibility and a decrease in body  fat. No significant changes were found concerning risk factors of cardiovascular diseases, body weight, muscle mass, balancing ability, and dietary habits. A 3-month yoga intervention cannot substantially impact the cardiovascular system and body weight control in middle-aged adults.

The effect of 10-week long yoga training on interoceptive abilities: cross-sectional and longitudinal investigation of cardiac and gastric accuracy.

Based on their characteristics, it is likely that mind-body techniques develop interoception, the perception of bodily state. Nevertheless, findings on mindfulness, meditation, yoga, and body scan techniques are inconclusive. Additionally, the methodological scope is not exhaustive, neither in terms of the intervention nor the applied measure of interoception. This study investigated for the first time the effect of regular yoga training on cardiac and gastric perceptual ability (measured with the mental heartbeat tracking task and the water load task, respectively). With the involvement of 90 female university students (yoga group n = 57, control group n = 33) we did not find any connection between baseline heartbeat perception score and gastric fullness. Moreover, the applied 10-week-long regular yoga training did not develop any of the measured interoceptive abilities. We conclude that yoga might develop other abilities than these specific sensations. Very probably, the measured cardiac and gastric perceptual abilities do not represent bodily sensations in general. It would be worth to investigate, however, the effect of longer yoga training on interoception.

The effects of a complex yoga-based intervention on healthy psychological functioning.

Background: Yoga based interventions were found to have a positive impact on various indicators of psychological functioning, such as perceived stress, satisfaction with life, positive and negative affectivity. Additionally, such interventions improved bodily or interoceptive awareness and spirituality. Methods: The present study assessed the effects of a 3-month long complex yoga-based intervention compared to a passive control group in a Hungarian community sample. The final sample consisted of 44 intervention (Mage = 47.5, SD = = 8.76) and 29 control participants (Mage = 47.4, SD = 9.47). The aforementioned constructs were measured 1 week before and after the intervention. Results: The intervention reduced participants' perceived stress (p = <0.001, ηp 2 = 0.153) and negative affectivity (p = 0.019, ηp 2 = 0.113), improved spirituality (p = 0.048, ηp 2 = 0.054) and various aspects of interoceptive awareness such as noticing (p = <0.001, ηp 2 = 0.169) attention regulation (p = <0.001, ηp 2 = 0.211), self-regulation (p = 0.002, ηp 2 = 0.190) body listening (p = 0.010, ηp 2 = 0.097), trusting (p = 0.026, ηp 2 = 0.070), but did not impact positive affectivity and satisfaction with life. Conclusion: A 3-months long complex yoga-based intervention has a positive impact on many aspects of healthy psychological functioning.

The Relationship Between Yoga and Spirituality: A Systematic Review of Empirical Research.

OBJECTIVE: Both yoga practice and spirituality are associated with beneficial mental health outcomes. Within yoga research, however, spirituality is still a widely neglected area. The present systematic review aims to explore empirical studies, which do, in fact, investigate the relationship between yoga and spirituality in order to provide an overview and future directions for research on this topic. The review examines whether available empirical research supports an association between yoga practice and spirituality and, if so, which specific aspects of spirituality are associated with yoga practice. METHODS: The systematic review followed the PRISMA guideline (Prospero registration number: CRD42020155043). Empirical studies written in English, German, or Hungarian language were selected from a database search in Google Scholar, PsycINFO, and Science Direct. A total of 30 studies met the final inclusion criteria. RESULTS: According to the quantitative and qualitative studies reviewed, yoga practice seems to be positively associated with spirituality. This association concerns various aspects of spirituality, such as spiritual aspirations, a search for insight/wisdom, an integrative worldview, a sense of meaning and peace, faith, hope, compassion, and happiness within. To harness the potential spiritual benefits of yoga, regular practice appears to be essential. Yoga practitioners seem to have both physical and spiritual motives for practicing. At least in Western societies, however, physical intentions are more prevalent than spiritual ones. The meaning of spirituality for yoga practitioners is also discussed. Due to risk of bias of the majority of the reviewed studies, however, outcomes must be taken with caution. CONCLUSION: Yoga practice may be positively associated with several aspects of spirituality. For more evidence, further investigation of the topic is suggested. Particularly, we propose the inclusion of holistic forms of yoga practice and a comparison of Eastern and Western approaches to yoga.

Is Weekly Frequency of Yoga Practice Sufficient? Physiological Effects of Hatha Yoga Among Healthy Novice Women.

Beneficial physical and physiological health outcomes of yoga practice are well-supported by empirical data. However, whether weekly frequency of training is sufficient to evoke positive changes, is still an open question. The present intervention study investigated the effects of 10 weekly sessions of beginner level hatha yoga with respect to indicators of physical fitness and physiological markers. 82 young women (mean age of 22.0 ± 3.83 years) participated in the study. The yoga group (N = 49) attended a yoga course consisting of 10 sessions (1.5 h each) on a weekly basis. The control group (N = 33) did not receive any intervention. BMI, body fat percentage, balance (one-leg-stand test with open and closed eyes, functional reach test), flexibility (side bend test, modified sit and reach test) core muscle strength (plank test) as well as resting heart rate (HR), and heart rate variability (HRV) were assessed 1 week before and after the course. Both frequentist and Bayesian analysis showed an improvement in flexibility and balance in the yoga group compared to the control group. The yoga group showed also increased core muscle strength. No changes with respect to BMI, body fat percentage, resting HR and HRV were found. Ninety minute beginner level hatha yoga classes were characterized by 93.39 HR and 195 kcal energy consumption on average. The present findings suggest that weekly setting of a 10-session long hatha yoga training leads to improvements in balance, flexibility and core muscle strength among healthy young women. However, for changes in BMI, body fat percentage, resting HR and HRV longer, and/or more intense interventions are needed.

Verbal Cuing Is Not the Path to Enlightenment. Psychological Effects of a 10-Session Hatha Yoga Practice.

Verbal instructions provided during yoga classes can differ substantially. Yoga instructors might choose to focus on the physical aspects of yoga (e.g., by emphasizing the characteristics of the poses), or they might take a more spiritual approach (e.g., by mentioning energy flow and chakras). The present study investigated the effects of verbal cues during yoga practice on various psychological measures. Eighty-four female students (22.0 ± 3.80 years) participated in the study. Two groups attended a beginner level hatha yoga course in which physically identical exercise was accompanied by different verbal cues. The so-called "Sport group" (N = 27) received instructions referring primarily to the physical aspects of yoga practice, while the "Spiritual group" (N = 23) was additionally provided with philosophical and spiritual information. A control group (N = 34) did not receive any intervention. Mindfulness, body awareness, spirituality, and affect were assessed 1 week before and after the training. 2 × 3 mixed (time × intervention) ANOVAs did not show an interaction effect for any of the variables. However, when the two yoga groups were merged and compared to the control group, we found that spirituality increased, and negative affect decreased among yoga participants. In conclusion, yoga practice might influence psychological functioning through its physical components, independent of the style of verbal instructions provided.

Multichannel Investigation of Interoception: Sensitivity Is Not a Generalizable Feature.

Objective: The term interoception refers to the perception of bodily cues. In empirical studies, it is assessed using heartbeat detection or tracking tasks, often with the implicit assumption that cardioception reflects general interoceptive ability. Studies that applied a multichannel approach measured only a limited number of modalities. In the current study, six modalities were assessed to gain a deeper understanding of the relationship between the different sensory channels of interoception. Methods: For 118 university students (53% male) gastric perception (water load test), heartbeat perception (Schandry task), proprioception (elbow joint), ischemic pain (tourniquet technique), balancing ability (one leg stand), and perception of bitter taste were measured. Pair-wise correlation analysis and exploratory factor analyses (principal component analysis (PCA) and maximum likelihood (ML) extraction with oblimin rotation) were then carried out with a three-factor solution to investigate the underlying associations. Results: Correlation analysis only revealed significant associations between variables belonging to the same sensory modality (gastric perception, pain, bitter taste). Similarly, the three factors that consistently emerged in the factor analyses represented the three aforementioned modalities. Discussion: Interoceptive sensitivity assessed by using one channel only cannot be generalized. Interoceptive modalities carrying crucial information for survival are not integrated with other channels.