Papp Marian E, Nygren-Bonnier Malin, Gullstrand Lennart, Wändell Per E, Lindfors Petra
Department of Neurobiology, Care Sciences and Society, Division of Family Medicine and Primary Care Sweden.
Department of Neurobiology, Care Sciences and Society, Division of Physiotherapy, Karolinska Institutet, Stockholm, Sweden.
J Bodyw Mov Ther. 2019 Oct;23(4):766-772. doi: 10.1016/j.jbmt.2019.05.013. Epub 2019 May 15.
Modern hatha yoga exercises (YE) provide an alternative form of physical activity which may reduce stress, facilitate recovery and improve health. This study investigated the short-term effects of high intensity hatha yoga exercises (HIY) on health-related outcomes.
A 6-week randomized controlled study was performed to compare HIY with a control group not changing their exercise behavior. Healthy students (N = 44; median age: 25 years, range 20-39 years; HIY: n = 21, including 3 men; control group: n = 23, including 3 men) novice to yoga participated in the intervention which included one weekly class and recommended home training. Participants provided self-reports in questionnaires before and after the intervention. Self-reports included anxiety and depression (Hospital Anxiety and Depression Scale), stress (Perceived Stress Scale), sleep quality (Pittsburgh Sleep Quality Index), insomnia (Insomnia Severity Index), subjective health complaints (Common Symptoms in General Practice Index) and self-rated health (single-item).
After the 6-week intervention, there were no between-group differences in anxiety, depression, stress, sleep or self-rated health. However, when investigating associations within the HIY-group, a higher HIY-dose was related to less depression (r = 0.47; p = 0.03), improved sleep quality (r = 0.55; p = 0.01), and less insomnia (r = 0.49; p = 0.02).
There were no short-term between-group effects of HIY on mental distress, sleep or self-rated health. However, within the HIY-group, a higher dose was associated with improved mental health in terms of depression and with improved sleep. Although future studies with larger samples are needed, these preliminary findings suggest short-term positive effects of HIY on health-related outcomes among students.
NCT01305096.
现代哈他瑜伽练习（YE）提供了一种替代性的体育活动形式，可能减轻压力、促进恢复并改善健康状况。本研究调查了高强度哈他瑜伽练习（HIY）对健康相关结局的短期影响。
进行了一项为期6周的随机对照研究，将HIY与不改变其运动行为的对照组进行比较。健康的瑜伽新手学生（N = 44；中位年龄：25岁，范围20 - 39岁；HIY组：n = 21，包括3名男性；对照组：n = 23，包括3名男性）参与了干预，干预包括每周一次的课程和推荐的家庭训练。参与者在干预前后通过问卷进行自我报告。自我报告包括焦虑和抑郁（医院焦虑抑郁量表）、压力（感知压力量表）、睡眠质量（匹兹堡睡眠质量指数）、失眠（失眠严重程度指数）、主观健康投诉（全科医学常见症状指数）和自我评定健康（单项）。
经过6周的干预，焦虑、抑郁、压力、睡眠或自我评定健康方面的组间差异均不存在。然而，在HIY组内进行关联研究时，更高的HIY剂量与更少的抑郁（r = 0.47；p = 0.03）、改善的睡眠质量（r = 0.55；p = 0.01）和更少的失眠（r = 0.49；p = 0.02）相关。
HIY对心理困扰、睡眠或自我评定健康不存在短期的组间效应。然而，在HIY组内，更高的剂量与抑郁方面的心理健康改善以及睡眠改善相关。尽管需要未来进行更大样本量的研究，但这些初步发现表明HIY对学生健康相关结局具有短期积极影响。
NCT01305096。
