Embodied Affect and Cognition in Yoga Postures: A Randomized Crossover Trial

A previous study reported an exclusive increase in positive mood states with backward-bending postures, with some changes common to both forward- and backward-bending postures, in 11 yoga beginners. To further determine any unique effects of forward- or backward-bending postures, the present trial examined six yoga postures in 64 yoga-experienced participants (mean age 22.81 ± 2.01; male-to-female ratio 24:40). We assessed mood states (Brief Mood Introspection Scale), relaxation (Relaxation State Questionnaire), and attention (Letter-Digit Substitution Test) before and after six yoga postures performed on 6 separate days in random order. There were two forward-bending postures (forward sitting, or seated forward bend, and forward standing, or hand-to-foot pose), two backward-bending postures (backward sitting, or camel pose, and backward standing, or half-wheel pose), and two control postures (control sitting, or easy pose, and control standing, or mountain pose), each done for 90 seconds. Both forward sitting/seated forward bend and forward standing/hand-to-foot increased peppy feelings and decreased drowsy feelings (p < 0.05 in all cases, repeated-measures ANOVA). Both backward sitting/camel and backward standing/half-wheel increased feeling calm and active. Forward sitting/seated forward bend increased feeling happy and content, whereas backward standing/half-wheel increased content and loving feelings. Control sitting/easy pose alone decreased feeling gloomy and drowsy and increased overall relaxation. All postures increased net attempts (suggesting enhanced attention) in the Letter-Digit Substitution Test, while forward standing/hand-to-foot alone decreased incorrect attempts (indicating enhanced accuracy). The results suggest that both forward- and backward-bending yoga postures have unique as well as common effects on mood states. Specific yoga postures may be selected to modify mood states, while research in clinical populations would support therapy applications.