Yoga Jumping up and down is the kind of action most people associate with good mood, but according to research from the Boston University School of Medicine, slow and deliberate movements are more likely to put a smile on your face.
The researchers asked two groups of healthy people to follow different regimes over a three-month period. The first group did yoga three times a week for one hour; the second group walked three times a week for one hour.
Using magnetic resonance spectroscopic imaging (MRS), the researchers checked the participants' brains for gamma-aminobutyric acid (GABA) levels before the study, then at the end of the 12 weeks – both before and after the final one-hour session. GABA is a neurotransmitter that helps keep our nervous system in check. A lack of the acid is linked with anxiety disorders and depression.
The yoga group reported greater reductions in anxiety and better mood than the walkers throughout the study, and after several weeks these self-reported improvements began to also show up on the scans – GABA levels were higher in those doing yoga regularly. "Yoga is a potent combination of a physical exertion, mental focus and spiritual awakening," says yoga and gyrotonic teacher, Kirsten Orchard, of Triyoga (www.triyoga.co.uk). "On a very practical level, the focus on breathing is the key to lifting the mood and rejuvenating the system as it gets the body flowing; blood, lymph, fluids and endorphins."
There are many different types of yoga, so before signing up to a class, decide what type you would like to do:
Bikram - specific style of yoga practised in a hot room. "The heat gives people the idea that they are more flexible but it can be risky for beginners and older people who may have heart or blood pressure issues," says Orchard. "The heat can feel oppressive and takes some getting used to."
Ashtanga "Dynamic and challenging," says Orchard. "For people with good knees and lots a flexibility. Ashtanga is a fixed form of yoga which is repeated ideally daily. Not for the faint-hearted."
Iyengar "A respected yoga style focused on form and technical alignment," says Orchard. "Poses are held for a log time and props are often used. The pace is much slower than in Bikram or Ashtanga Vinyasa."
Hatha "A balanced practice accessible to almost everyone."
Vinyasa "A fluid, fast-paced class focusing on breathing along with movement."
Kundalini "A unique style of yoga that is highly spiritual." Expect some chanting to be included.
Finally, check with the British Wheel of Yoga (www.bwy.org.uk), the governing body for yoga in the UK, to find out if your teacher is qualified to teach.
First published August 26, 2010