7分钟的瑜伽会让你更快乐

7分钟的瑜伽会让你更快乐

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.

虔诚的瑜伽士会告诉你，瑜伽不仅是通往觉悟的道路，也是通往幸福的道路。许多研究都支持这一观点，指出瑜伽是一种普遍的减压、缓解焦虑和提升情绪的练习。

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.

虽然还没有科学的分析来证明特定的瑜伽姿势是否能让我们快乐，但研究表明，特定的身体姿势、呼吸和思维方式会对我们的生理产生积极的影响。当我们感受到任何情绪时——快乐、不快乐、愤怒等等——我们会经历特定的荷尔蒙反应，这些反应滋养着每一种感觉，并引发独特的精神和身体表现，比如高兴时微笑，悲伤时哭泣，生气或自卫时交叉双臂。

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.

科学已经表明，我们可以有效地，而且相当快地，通过利用我们的身体和精神状态来改变我们的情绪状态，来逆转从情绪到身体反应的过程。例如，即使是在紧张的情况下被迫微笑，也会立即减少你的压力反应，并产生快乐的荷尔蒙。因此，我的快乐瑜伽系列是基于姿势，呼吸和冥想被证明可以在几分钟内促进良好的生理感觉。

Breathe in the present moment
活在当下

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.

根据2010年哈佛大学的一项研究，人们花47%的时间担心没有发生的事情。而且，可以理解的是，他们因此而不那么快乐。在瑜伽过程中，通过专注于你的呼吸，你可以将你的注意力集中在你当前的动作上。

Be a warrior, not a worrier
做一个战士，而不是一个杞人忧天的人

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年哈佛大学的一项关于“力量姿势”的研究表明，保持两分钟的开放式身体姿势可以降低皮质醇，增加睾酮(一种增强自信的激素)，从而减少焦虑，增强自信。正因为如此，我的快乐序列中的前两个瑜伽姿势，战士一和二，通过保持一个开放的身体，不弯腰或交叉四肢，符合要求。保持这五种姿势，每边呼吸五次，总共需要两分钟。只花30秒挑战你的平衡与第三个姿势，战士三，重新集中你的思想在现在的时刻。

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?

瑜伽能成为你通往幸福的道路吗?科学说,“是的!”只有七分钟的时间来让自己更快乐，为什么不试试呢?