What yoga does to your body and brain - Krishna Sudhir

譯者: Lilian Chiu 審譯者: Marssi Draw

At some point between the 1st and 5th century CE,

在公元一到五世紀之間的某個時間點，

the Hindu sage Patañjali began to codify the ancient, meditative traditions

印度賢人帕坦加利

開始系統化編纂印度各地

所採用的古老冥想傳統。

practiced throughout India.

He recorded techniques nearly as old as Indian civilization itself

他所記錄下來的技巧， 有些和印度文明本身一樣古老，

in 196 manuals called the Yoga Sutras.

整理成一百九十六本 手冊，叫做《瑜伽經》。

These texts defined yoga as the ‘yoking’ or restraining of the mind

這些文本將瑜伽定義為 「束縛（yoking）」或抑制大腦，

from focusing on external objects

讓大腦不要專注在外在的物體上，

in efforts to reach a state of pure consciousness.

目的是要達到一種純意識的境界。

Over time, yoga came to incorporate physical elements

隨著時間過去，瑜伽漸漸與體操

及摔角的身體元素整合。

from gymnastics and wrestling.

Today, there are a multitude of approaches to modern yoga—

如今，實踐現代瑜伽有諸多方法——

though most still maintain the three core elements of Patañjali’s practice:

不過大部分仍然保有

帕坦加利做法的三個核心元素：

physical postures, breathing exercises, and spiritual contemplation.

身體姿勢、呼吸練習， 以及靈性沉思。

This blend of physical and mental exercise

一般都認為，瑜伽混合了 身體和心靈練習的方式

is widely believed to have a unique set of health advantages.

對健康有不少獨特的益處。

Such as improving strength and flexibility,

比如，增強力氣與柔軟度、

boosting heart and lung function, and enhancing psychological well-being.

提升心肺功能，及強化心理健康。

But what have contemporary studies shown regarding the benefits

但，對於這種古老傳統，

當代研究發現的益處為何？

of this ancient tradition?

Despite attempts by many researchers,

儘管有許多研究者嘗試過，

it's tough to make specific claims about yoga's advantages.

仍然很難明確聲稱瑜伽有哪些優點。

Its unique combination of activities makes it difficult to determine

瑜伽將不同活動做了獨特的組合，

因此很難判斷哪個部分

which component is producing a specific health benefit.

產生了某種特定的健康益處。

Additionally, yoga studies are often made up of small sample sizes

此外，瑜伽研究的樣本

通常都很少且缺乏多樣性，

that lack diversity,

and the heavy reliance on self-reporting makes results subjective.

且非常依賴受試者自陳， 以致於結果較為主觀。

However, there are some health benefits

然而，的確有些健康益處相對之下

that have more robust scientific support than others.

有比較牢靠的科學證據支持。

Let’s start with flexibility and strength.

咱們從柔軟度和力氣開始談起。

Twisting your body into yoga’s physical postures

扭轉你的身體來做出瑜伽的身體姿勢

stretches multiple muscle groups.

能夠伸展數個肌群。

In the short term, stretching can change the water content of these muscles,

短時間來看，伸展能夠改變

肌肉、韌帶、肌腱中的水含量， 讓它們更有彈性。

ligaments, and tendons to make them more elastic.

Over time, regular stretching stimulates stem cells

隨著時間過去， 經常伸展會刺激幹細胞，

which then differentiate into new muscle tissue

幹細胞會分化成新的肌肉組織

and other cells that generate elastic collagen.

以及其他會產生彈性膠原蛋白的細胞。

Frequent stretching also reduces the body’s natural reflex

經常伸展也會減少身體

會收縮肌肉的自然反射，

to constrict muscles,

improving your pain tolerance for feats of flexibility.

增強你的忍痛度， 帶來非凡的柔軟度。

Researchers haven’t found that any one form of yoga

研究者尚未發現 有哪一種形式的瑜伽

improves flexibility more than another,

會特別比其他形式 更能改善柔軟度，

so the impact of specific postures is unclear.

所以，仍然無法確認 特定姿勢會帶來什麼影響。

But like other low-impact exercises,

但，就和其他低衝擊運動一樣，

yoga reliably improves fitness and flexibility in healthy populations.

瑜伽以可靠的方式改善

健康人口的體適能和柔軟度。

The practice has also been shown to be a potentially powerful therapeutic tool.

瑜伽看來也有可能 成為強大的治療工具。

In studies involving patients with a variety of musculo-skeletal disorders,

在針對各種肌肉骨骼相關疾病的 病人所做的一些研究中發現，

yoga was more helpful at reducing pain and improving mobility

比起其他形式的低衝擊運動， 瑜伽比較能協助病人

than other forms of low-impact exercise.

減輕疼痛及改善行動力。

Adding yoga to an existing exercise routine can improve strength

將瑜伽排入日常運動時程表中， 能夠改善力量和柔軟度，

and flexibility for hard to treat conditions like chronic lower back pain,

協助治療一些難以治癒的病症， 比如慢性下背痛、

rheumatoid arthritis, and osteoporosis.

類風濕性關節炎，及骨質疏鬆。

Yoga’s mix of physical exercise and regimented breathing

瑜伽混合了身體運動 和控制呼吸的這個特色，

has proven similarly therapeutic for lung health.

已證實對肺部的健康也有療效。

Lung diseases like chronic bronchitis, emphysema, and asthma

如慢性支氣管炎、肺氣腫， 及氣喘等肺部疾病

shrink the passageways that carry oxygen,

會讓運送氧氣的管道緊縮，

while weakening the membrane that brings oxygen into the blood.

同時會削弱將氧氣 帶入血液中的細胞膜。

But breathing exercises like those found in yoga

但像瑜伽中的那些呼吸練習

relax the muscles constricting those passageways

能將收縮那些管道的肌肉放鬆，

and improve oxygen diffusion.

改善氧氣擴散。

Increasing the blood’s oxygen content is especially helpful

增加血液中的含氧量，

對心臟肌肉較弱的人特別有益，

for those with weak heart muscles

who have difficulty pumping enough oxygen throughout the body.

因為他們很難將足量的氧氣 打入全身各處。

And for those with healthy hearts,

對於心臟健康的人而言，

this practice can lower blood pressure and reduce risk factors

這種做法能夠降低血壓，

減少心血管疾病的風險因子。

for cardiovascular disease.

Yoga’s most widely celebrated benefit may be the most difficult to prove:

最多人在稱讚的瑜伽益處 可能也是最難證明的：

its psychological effects.

瑜伽的心理效應。

Despite the longstanding association between yoga and psychological wellbeing,

儘管長久以來一直認為 瑜伽和心理健康之間有所關聯，

there’s little conclusive evidence on how the practice affects mental health.

但沒有決定性的證據可以證明 瑜伽會影響心理健康。

One of the biggest claims

最主要的說法之一是

is that yoga improves symptoms of depression and anxiety disorders.

瑜伽能改善憂鬱症 和焦慮症的症狀。

Since diagnosis of these conditions varies widely

因為這類病症的診斷 本來就有很大的不同，

as do their origin and severity, it’s difficult to quantify yoga’s impact.

病源和嚴重度也是差別很大，

因此很難將瑜伽的影響量化。

However, there is evidence to suggest

然而，有證據顯示，

that yoga can help reduce the symptoms of stress,

瑜伽能協助減輕壓力的症狀，

as well as meditation or relaxation.

冥想或放鬆亦有此效用。

Research on the effects of yoga is still evolving.

關於瑜伽效應的研究 還在逐步發展中。

In the future, we’ll need larger studies, incorporating diverse participants,

未來，我們會需要更龐大的研究，

整合多樣性的受試者，

which can measure yoga’s impact on heart attacks, cancer rates,

來測量瑜伽對於心臟病、 癌症發生率、認知功能，

cognitive function and more.

及許多其他方面的影響。

But for now, yoga can continue its ancient tradition

但目前，瑜伽仍然能繼續 扮演它的古老傳統角色：

as a way to exercise, reflect, and relax.

一種運動、反思，及放鬆的方法。