7分鐘的瑜伽會(huì)讓你更快樂

7分鐘的瑜伽會(huì)讓你更快樂

Devoted yogis will tell you that yoga is not only the path to enlightenment but also happiness. Numerous studies support this claim, pointing to yoga as a general practice for quelling stress, easing anxiety and elevating mood.

虔誠的瑜伽士會(huì)告訴你，瑜伽不僅是通往覺悟的道路，也是通往幸福的道路。許多研究都支持這一觀點(diǎn)，指出瑜伽是一種普遍的減壓、緩解焦慮和提升情緒的練習(xí)。

Although there's no scientific analysis of whether particular yoga poses make us happy, research shows that certain body posturing, respiration and thinking positively influence our physiology. When we feel any emotion at all — happiness, unhappiness, anger, etc. — we experience specific hormonal reactions that feed each feeling and prompt unique mental and physical manifestations, such as smiling when happy, crying when sad or crossing our arms when angry or defensive.

雖然還沒有科學(xué)的分析來證明特定的瑜伽姿勢(shì)是否能讓我們快樂，但研究表明，特定的身體姿勢(shì)、呼吸和思維方式會(huì)對(duì)我們的生理產(chǎn)生積極的影響。當(dāng)我們感受到任何情緒時(shí)——快樂、不快樂、憤怒等等——我們會(huì)經(jīng)歷特定的荷爾蒙反應(yīng)，這些反應(yīng)滋養(yǎng)著每一種感覺，并引發(fā)獨(dú)特的精神和身體表現(xiàn)，比如高興時(shí)微笑，悲傷時(shí)哭泣，生氣或自衛(wèi)時(shí)交叉雙臂。

Science has shown that we can effectively, and quite quickly, reverse the emotion-to-body-response process by leveraging our physical and mental states to alter our emotional state. For instance, even forced smiling in stressful situations immediately lessens your stress response and elicits happy hormone production. As such, my yoga for happiness sequence is based on poses, breathing and meditation proven to boost feel-good physiology within minutes.

科學(xué)已經(jīng)表明，我們可以有效地，而且相當(dāng)快地，通過利用我們的身體和精神狀態(tài)來改變我們的情緒狀態(tài)，來逆轉(zhuǎn)從情緒到身體反應(yīng)的過程。例如，即使是在緊張的情況下被迫微笑，也會(huì)立即減少你的壓力反應(yīng)，并產(chǎn)生快樂的荷爾蒙。因此，我的快樂瑜伽系列是基于姿勢(shì)，呼吸和冥想被證明可以在幾分鐘內(nèi)促進(jìn)良好的生理感覺。

Breathe in the present moment
活在當(dāng)下

According to a 2010 Harvard study, people spend 47% of their time worrying about things that aren't happening ... and, understandably, are less happy because of it. By focusing on your breathing during yoga, you keep your mind in the present moment on your current action.

根據(jù)2010年哈佛大學(xué)的一項(xiàng)研究，人們花47%的時(shí)間擔(dān)心沒有發(fā)生的事情。而且，可以理解的是，他們因此而不那么快樂。在瑜伽過程中，通過專注于你的呼吸，你可以將你的注意力集中在你當(dāng)前的動(dòng)作上。

Be a warrior, not a worrier
做一個(gè)戰(zhàn)士，而不是一個(gè)杞人憂天的人

A 2010 Harvard Study on "power posing" showed that holding open-body postures for two minutes decreases cortisol and increases testosterone, a confidence-boosting hormone, for less anxiety and more self-assuredness. Because of this, the first two yoga poses in my happiness sequence, Warrior one and two, fit the bill by maintaining an open body without slumping or crossing the limbs. Holding these poses for five breaths on each side takes about two minutes total. Spending just 30 seconds challenging your balance with the third pose, Warrior Three, refocuses your mind in the present moment.

2010年哈佛大學(xué)的一項(xiàng)關(guān)于“力量姿勢(shì)”的研究表明，保持兩分鐘的開放式身體姿勢(shì)可以降低皮質(zhì)醇，增加睪酮(一種增強(qiáng)自信的激素)，從而減少焦慮，增強(qiáng)自信。正因?yàn)槿绱耍业目鞓沸蛄兄械那皟蓚€(gè)瑜伽姿勢(shì)，戰(zhàn)士一和二，通過保持一個(gè)開放的身體，不彎腰或交叉四肢，符合要求。保持這五種姿勢(shì)，每邊呼吸五次，總共需要兩分鐘。只花30秒挑戰(zhàn)你的平衡與第三個(gè)姿勢(shì)，戰(zhàn)士三，重新集中你的思想在現(xiàn)在的時(shí)刻。

Could yoga be your path to happiness? Science says, "Yes!" With only a seven-minute commitment for the chance to feel happier, why not give it a try?

瑜伽能成為你通往幸福的道路嗎?科學(xué)說,“是的!”只有七分鐘的時(shí)間來讓自己更快樂，為什么不試試呢?