10 SCIENCE OF SUTRAS By Ann Swanson, MS

This is a summary of what we are learning from the growing body of scientific research on yoga.

“A yogic lifestyle YOGA RESEARCH YOGA CAN BE 1 IS GROWING. 3 EFFECTIVE AS shows Yoga research has expanded COMPLEMENTARY particular promise exponentially in the last 20 years CARE. and shows no signs of slowing. Emerging research shows that for addressing However, especially compared to not only is yoga safe when guided other areas—like pharmaceuticals, complex, by a well-trained instructor, but it which receive dramatically more can also be considered a valuable multidimensional funding—yoga research is still in adjunct therapy for various clinical its infancy. populations, such as people with conditions, arthritis, high pressure, heart disease, cancer, , especially , and more. Yoga also mental shows promise for supporting Yoga research different stages of life, including disorders, has expanded for children, pregnancy and postnatal care, and older adults. cardiovascular exponentially in the last 20 years. disease, YOGA ADDRESSES 4 THE WORLD’S respiratory diseases, MAJOR CHRONIC and chronic pain.” DISEASES. YOGA IS 2 Many top killers (like heart GENERALLY SAFE. disease and diabetes) and Research does show that yoga is health conditions that disrupt at least as safe as other forms of lives and cause disability (like . And approaching yoga depression and back pain) are mindfully arguably makes it even multidimensional and have a more so. Of course, there are major lifestyle component—that some safety precautions and risks, is, we can take steps to improve as with any exercise. our own well-being in these areas. A yogic lifestyle shows particular promise for addressing complex, multidimensional conditions, especially mental health disorders, , respiratory diseases, and chronic pain.

© 2020 Ann Swanson. You are welcome to distribute this work unaltered, or download it yourself at www.scienceof.yoga IF YOU CAN YOGA IS FAR MORE 5 BREATHE, YOU 7 THAN PHYSICAL Anyone can CAN DO YOGA. EXERCISE. experience the Yoga research gives a different Yoga is a complete way of picture of yoga than the media considering the world and benefits of does. When adapted by a being in it. The practice of this yoga. qualified yoga teacher or yoga “lifestyle technology” includes therapist, anyone can experience not only poses (), but the benefits of the practices. also breathwork (), However, it is important to note , philosophical that not everyone has access to teachings, and much more. “Yoga appropriate practices. Growing Although popular yoga magazines research will result in more may claim to offer “3 Poses doesn’t affect only mainstream acceptance and for Anxiety” or “Yoga to Cure accessibility for the public as Sciatica,” the true picture muscles and : yoga makes its way into schools, is rarely that simple. Similar It appears hospitals, military health settings, to yoga itself, conditions like and healthcare in general. anxiety and chronic pain are also to optimize multidimensional and show up differently in each individual. all of the body’s This is one reason research does not typically result in standard systems.” protocols of yoga poses for particular conditions.

EXTRAORDINARY 8 CLAIMS REQUIRE EXTRAORDINARY EVIDENCE. Too-good-to-be-true claims and always/never statements warrant YOGA IMPROVES 6 a healthy dose of skepticism. OVERALL QUALITY Yogic practices can definitely OF LIFE. be transformational, but reliable Although most people do start sources are essential—especially yoga for the physical benefits to make yoga credible in the (like flexibility, strength, and mainstream. Our understanding balance), the top reason people of and physiology is cite for sticking with the practice constantly evolving, so even goes beyond the physical to “expert opinions”—including the psychological—and even mine—may change over time. spiritual—realm. Yoga doesn’t affect only muscles and bones: It appears to optimize all of the body’s systems. Yoga addresses the whole person, working on what researchers refer to as a biopsychosocial-spiritual level.

© 2020 Ann Swanson. You are welcome to distribute this work unaltered, or download it yourself at www.scienceof.yoga “Science, BOTH YOGA AND 10 THE SCIENTIFIC like every other In research, METHOD ARE human endeavor, as in the practice FORMS OF DEEP of yoga, INQUIRY. harbors within itself there will always be It is not simple to design research the impulse toward more to learn! that accurately captures a holistic practice emphasizing individual transcendence. internal experience. It’s also If we look upon challenging to develop appropriate control measures (you can’t MORE RESEARCH science 9 hide from someone the fact that IS NEEDED. they’re doing yoga like you can and technology Most sound yoga research conceal that a pill is a placebo). Getting funding is also difficult as forms papers conclude that more research should be done! The and sample sizes are often too of the same impulse current evidence is promising, small to make solid conclusions. but many aspects of yoga haven’t We are making progress, though. toward yet been studied. Specific Quality research, books, and recommendations—like some courses should spark curiosity transcendence anatomical cueing in —may and actually lead to more—and better—questions. By delving that has motivated derive from exercise science and what we can infer by deeper into yoga research, you India’s sages understanding physiology and are going into the frontiers of pathology. And although scientific science. And as with the practice to explore measurement capabilities like of yoga itself, there will always be brain imagery have advanced more to learn! the inner universe dramatically in recent years, we of consciousness, may not currently have effective means of objectively assessing a we can see yogi’s experience (think of prana or the chakras, for example). Lack many things of evidence, however, does not mean evidence of lack—science is in a radically all about exploration. new perspective.” — Georg Feuerstein, The Yoga Tradition For the book, links to studies, and more, visit www.scienceof.yoga

© 2020 Ann Swanson. You are welcome to distribute this work unaltered, or download it yourself at www.scienceof.yoga