瑜伽是如何缓解抑郁症状的?

Globally, mental disorders such as the ones highlighted throughout this article are responsible for up to 32% of disability-adjusted life years (which is described as a year of 'healthy' life lost). Depressive disorders are the leading cause of disability worldwide, affecting over 340 million people.

在全球范围内，精神障碍(如本文强调的精神障碍)占残疾调整后生命年(被称为“健康”生命损失年)的32%。抑郁症是全世界致残的主要原因，影响了3.4亿人。

With COVID-19 lockdowns preventing people from accessing their regular workout routines, many are beginning to look for alternatives - and this is where yoga can help, according to new research. While typical treatments are still effective for those who are able to experience them, there may be another way to combat symptoms of depression.

随着COVID-19封锁阻断了人们的常规锻炼，许多人开始寻找替代品——根据新的研究，瑜伽值得一试。虽然典型的治疗方法对那些有经验的人仍然有效，但也许还有另一种方法可以对抗抑郁症的症状。

According to a new study in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.

根据英国运动医学杂志的一项新研究，瑜伽课程可能能够缓解患有抑郁、焦虑和双相情感障碍等心理健康状况的人的抑郁症状。

To assess whether physically engaging yoga practices were able to alleviate depressive symptoms in people with a diagnosed mental disorder, 19 studies were included in a large-scale systematic review, and 13 additional studies were included in a meta-analysis review for this experiment.

为了评估瑜伽练习是否能够缓解被诊断为精神障碍的患者的抑郁症状，19项研究被纳入了大规模系统回顾，另外13项研究被纳入了本实验的荟萃分析回顾。

Jacinta Brinsley, a doctoral candidate at the University of South Australia (and lead on the study) explains: "Exercise has always been a great strategy for people struggling with these feelings, as it boosts both mood and health."

南澳大利亚大学的博士生Jacinta Brinsley(也是这项研究的带头人)解释说：“锻炼一直是对抗这些情绪的一种很好的策略，因为它可以改善情绪和健康。”

How can yoga ease depression symptoms?

瑜伽如何缓解抑郁症状?

Within the 1712 individuals across these 32 studies, disorders of depression, post-traumatic stress, schizophrenia, anxiety, alcohol dependence, and bipolar were present.

在这32项研究的1712名个体中，抑郁、创伤后应激、精神分裂症、焦虑、酒精依赖和双相情感障碍都有涉及。

Participants did 1-2 yoga sessions per week which varied between 20 to 90 minutes long. According to Brinsley, "This is any kind of yoga where 'asana' (the postures and movements) are at the main focus." Brinsley also explained that most yoga classes found online or in gyms or studios in Western society would fit these criteria.

参与者每周做1-2次瑜伽，每次20-90分钟不等。根据布林斯利的说法，“这是任何一种以‘体位’(姿势和动作)为主要焦点的瑜伽。”布林斯利还解释说，在西方社会，大多数在线或健身房或工作室开设的瑜伽课程都符合这些标准。

These yoga sessions were completed weekly for about 2.5 months across all studies reviewed in this project. The results found through Brinsley's team analysis were that yoga moderately eased depressive symptoms compared with other self-help treatments (or lack of treatment) across the mental health spectrum.

这些瑜伽课程每周完成一次，持续约2.5个月。通过布林斯利的团队分析发现，与其他心理健康范围内的自助治疗(或缺乏治疗)相比，瑜伽适度缓解了抑郁症状。

The analysis proves that some conditions seemed to benefit more than others, with the highest success being among individuals who were diagnosed with depressive disorders. Yoga was less effective for those with schizophrenia and those struggling with alcohol use disorders. There was no positive impact listed for those who struggled with depression that stemmed from PTSD.

该分析证明，某些情况似乎比其他情况更有益，其中最成功的是那些被诊断患有抑郁症的人。瑜伽对那些患有精神分裂症和酒精使用障碍的人效果较差。对于那些因创伤后应激障碍(PTSD)而患上抑郁症的人来说，没有正面影响。

According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms and the better they felt.

根据分析，一个人每周做的瑜伽次数越多，他们与抑郁症状的斗争就越少，感觉就越好。