Empowering Poses
I’m not big on yoga, as most of you know. Too much idle time for me. I’d rather be playing. But last Sunday (a beautiful, sunny, SUP kinda day), I caved to the pressures of my wife Carrie, who loves yoga, and attended a session. It was to be a multi-hour event (a “workshop”) so we brought pillows and fur blankets to be comfortable. As we’re entering the studio, bedding in tow, I run into Michael Anderson, the owner of CrossFit Malibu sitting in the atrium, sipping on a Starbucks coffee. I must have looked like a deer caught in headlights and he just grinned. Mark Sisson, Mr. Primal, with a furry blanket and just moments from striking a pose and singing some oms. I told him that nothing was going on here, mumbled something about research and that he hadn’t seen anything. We winked and went our separate ways. I kid, of course, but there might be something to this after all.
A few months ago, I wrote about the concept of embodied cognition, a relatively new (or renewed, as is often the case) area of study that focuses on the body’s influence over the mind. Our kinesthetic engagement with our environment, our movements both large and subtle have dramatic sway, embodied cognition suggests, over everything from our emotion experience to our learning ability. Yet, new research (PDF) broadens the picture significantly. The findings, I think, can add a new wrinkle to our wellness endeavors.
Professors from Harvard Business School and Columbia University measured the impact of “expansive” and “constrictive” postures on subjects’ subjective sense of power, their tolerance for risk, and hormonal secretion. The researchers directed half of the 42 participants to pose in two “expansive” positions: one in which they sat on a chair with their feet elevated on a desk and their hands behind their heads, and one in which they leaned over the desk with their hands widely spread and resting on the desk. The other subjects were assigned “constrictive” postures: one in which they sat on a chair with legs together and hands on their thighs, and one in which they stood with legs and arms crossed. Participants didn’t know the real purpose of the study and believed researchers were assessing electrode placement in varying positions.
Following the exercises, researchers took samples to measure testosterone and cortisol levels, which they compared to levels taken before the pose exercises. As the researchers note, higher testosterone levels are associated with dominance in the animal world. Correspondingly, higher cortisol levels reflect increased stress and are associated with lower status in animal groups.) The researchers also directed subjects to fill out a form asking them questions that assessed how powerful they felt. Finally, they gave the subjects two dollars and offered them the opportunity to gamble the money with the chance to win an additional two dollars.
The results? Those who had been placed in the expansive poses reported feeling more powerful and were significantly more likely to participate in the gambling opportunity (86% compared to 60%). Their hormone readings showed (PDF) lower cortisol and higher testosterone levels than those who had assumed the constrictive positions.
The researchers attribute the phenomenon to evolutionary strategies of competition and survival. The bigger an animal can make its body appear (by puffing its chest, standing upright, raising its wings or fanning its feathers), the more intimidated – and hesitant – a predator will be. Expansion of physical appearance prepares the animal to fend off an attack. Likewise, the researchers say, constrictive poses reflect a protective stance, such as prey would take during an attack when instinct directs them to shield essential organs.
Although the study only tested four particular poses, the overall expansive/constrictive principle is key. Those who practice yoga have likely observed these sensations. (Warrior pose and goddess pose – two “expansive” positions – have their commanding names for a reason.) Manipulating our physical posture, embodied cognition suggests, can have a dramatic psychological impact. In the case of yoga therapy, open, expansive poses can help initiate the release of blocked emotion. This particular study offers the first evidence that officially links embodiment to both hormonal changes and “behavioral choice.”
The researchers see extraordinary implications to their findings. Individuals can use these kinds of poses to, in essence, practice empowerment. In the short term, striking a power pose before walking into an interview, for example, can give a quick but very real boost in confidence. Yet, the more significant benefits are likely long-term. As the researchers note, high cortisol impairs immune function, while higher testosterone levels together with lower cortisol readings are associated with positive health outcomes like “disease resistance and leadership abilities.” Over time, this pose training can change both our mindsets and our neuroendocrine profiles in positive ways. The result? Better physical health and mental well-being. What’s not to love here?
In the pursuit of wellness, there’s naturally a lot of focus on maintaining a positive attitude. The mental game we bring to our efforts can obviously make a huge difference in our motivation and staying power. Nonetheless, embodied cognition teaches us that the mind-body connection is a two-way street if not a full-on cycle of physiological and psychological linkages. Our brains can influence our physiology, yes. Conversely, our physical actions and postures have the power to alter our mental state. The cycle continues through the course of attitudes, choices and hormonal responses that stem from this initiated mental state. As the researchers say, “fake it ‘til you make it.” It opens up a whole new angle of thinking about motivation and success, doesn’t it?
How many of us find ourselves identifying here? Yoga buffs, what perspective does your practice add to this research? I’ll be interested to read your thoughts. Have a great afternoon, everybody.
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Posted By: Mark Sisson
Interesting stuff. I sit hunched over working at a computer for many hours at a time and I always feel stressy afterwards. If I can just find a way to work at my computer while sprawled out.
Also even though yoga may be kind of sucky for a primal person it just goes to show that *any* new experience is good for the mind and leads to happier healthier brain that comes up with interesting ideas.
We should all be doing something unusual for us on a regular basis.
Check out the Queen of posture and back pain … Esther Gokahle (Mark has articles about her). See her book in amazon (8 steps to a pain free back). I worked for me big time!
I like yoga. I find it fun, and it’s the only tribal thing I do.
Great post. Don´t be ashamed of yoga! Even USA Marines are using it today for their training!
I have done yoga for a long time, and I am a new paleo, thanks to your site.
Yoga is an excellent complement to paleo workouts.
I use it in a soft, stretching way but some other days as a full strength paleo excercise. Yoga could be a very demanding strength excercise!
By the way, I have kept doing “dands” and “bethaks” (hindu squats and pushups). They are in between yoga and body weight. Excellent companions of the excercises described in your bluprint.
Best regards from Uruguay.
Jose.
I actually picked up a yoga book/DVD earlier today. My reasons were two-fold: stress reduction and increased flexibility. I have actually been practicing mindfulness meditation (aka not new-agey chakra stuff) for a few weeks now, and found it extremely helpful with my stress levels and ability to sleep. I think of yoga as the next step from there.
Oh yeah, and the feeling of well-being afterwords is unrivaled by any other workouts.
Agreed 100%
The things we do for our wives eh?
I just hope no PETA-vegan yoga disciples saw your fur blanket.
Interesting column though. I’ll try a few warrior poses before my next presentation and see if it doesn’t boost my confidence.
Makes a lot of sense. If you stop to think about it, you’ll recall a whole lot of ways that this idea has manifested itself in our culture.
Athletes do things to psych themselves up before competition – jump, pound their chests, etc. In entertainment, especially extremely stylized entertainment like video games and anime, the characters very particularly and deliberately strike iconic and “powerful” poses before attacking.
Plus, there’s all that great dimestore psychology that we can all bring out to talk about the various ways dominance manifests itself physically!
Very cool, Mark. I started practicing yoga quite reluctantly a few years ago, and now it’s part of my daily physical practice in some form or another – usually as a cooldown from my strength training, but also as a stand-alone practice, too.
There are a myriad of benefits to be had from a regular yoga practice, but when speaking in terms of empowerment, I think that empowering poses are only a small part of it.
A yoga practice that addresses your specific needs will always be empowering because it forces you to actively seek out your weaknesses and overcome them. It forces you to take control over your breathing, structure, and movement in the present – and that is quite empowering. Not to mention the postural benefits from a balanced yoga routine that will naturally translate to feeling more empowered in your day-to-day life.
If I ever try it again, it will be with an instructor. I have only tried it at home (with videos) and as soon as I start really getting into it, I end up hurting myself and have to stop.
I do the P90X yoga about once a week. I hate it while I’m doing it, but I always feel great after wards.
Me too! I actually look forward to it, and at the same time kind of dread it because it’s such a long video. I have to admit though, I love the way it makes me feel!
Yoga integrates body and mind, not through new-age hoohaa, but by strenthening neuronal connections…in the same way that walking barefoot can.
It can be very athletic, or a simple, gentle way for seniors to regain their sense of balance and prevent falls.
I think that primal and yoga are a great fit, and I don’t understand why men get embarassed; its great for your golf swing.
Actually, yoga screwed up my golf swing by making me more flexible and able to rotate too far.
Sorry, I’m Christian so I don’t do yoga!
Kidding of course! I just thought it was funny that this post came up now, with all the talk of Yoga being somehow incompatible with Christianity in the news lately.
I’m actually reading a boook on Yoga at the moment(its free online if anyone is interested – http://www.swami-krishnananda.org/intro/An%20Introduction%20to%20the%20Philosophy%20of%20Yoga%20by%20Swami%20Krishnananda.pdf ), trying to get a basic idea of the philosophy before I go into the physical aspect of it. Once I do start that, though, I’ll definitely pay attention to how my body and mind are reacting to the various poses. Thanks!
Cool! I can finally enjoy yoga because it has an official study that gives an evolutionary explanation. (rolls eyes)
I love yoga! I love how it challenges me, how it strengthens me, how it loosens me up, how it relaxes me…
I feel these same sensations after tai chi class. Tai chi gives so much, especially when you really need it.
Mark,
I read the whole post and you never said if you liked it or not. Would you go back?
Over the last several months, I have almost entirely reshaped my body practicing the warrior poses, triangle poses and sun salutations with heavy focus on the plank position. The warrior pose has greater thinned my thighs which were very thick and heavy. Together with the triangle pose and plank position core poses, my gut is gone, down from a 42 waist to a 38. I like yoga because I frankly could not practice the more aggressive and cardio challenging primal workouts, but now I find that I can and my body is encouraging me to run and practice those Grok moves. I have concluded that these simple but effective yoga practice is a great gateway to more advanced primal exercises.
Sorry for the terrible grammar, I usually do a better job of checking myself
Your post is so inspiring I didn’t even notice!
OMG! I am so excited that you are onboard. I have been easing into the primal lifestyle and was disappointed when I read that you were not a fan of yoga. I stopped going and have missed the stress relief that only yoga offers. Thank your wife for me.
are you serious? MDA has turned into a freaking cult with Mark as the almighty guru.
As someone whose primary physical exercise is yoga I can say that it has huge benefits for the primal lifestyle. However it depends on the style of yoga you chose to practice. Ashtanga vinyasa yoga when done carefully and slowly can be extremely invigorating and one hell of a work out. With the emphasis on breathing slowly and deeply and the correct balancing of strength and flexibilty, it can be a great workout in itself. Check out Youtube for some amazing examples of strength, flexiblity and balance.
Eating primal just enhances the practice for me, I recover faster, I have less inflammation so I feel more flexible, and I still have more than enough energy to play. The best part for me is the flexibility will allow me to play into my later years without a busted back or broken hip.
I don’t practice as much as I’d like to, but when I’m consistent, it provides huge benefits as far as stress relief, strength and flexibility. It also helps dealing with the “pain” of Crossfit — I handle that better because I breathe through the tough parts.
Yoga has an unmacho myth associated with it, but checkout yoga-for-men.com, which is to say that yoga is *also* for men.
I should have added “here in the west” to that line about yoga being unmacho…
Same in the East, but that does not stop me from going to the yoga class (single guy and like 15 ladies!)
Now I’m kinda worried that my yoga practice might make me into a compulsive gambler…
I started practicing yoga when I had a hip injury that led to back pain, when I was around 40. I couldn’t do the gardening work that I loved, and the pain was really debilitating sometimes. I started with some “gentle yoga” videos and progressed through some more difficult videos. And the back pain went away!
Now I practice the Bikram yoga series every other day. I find that it’s a good complement to Lifting Heavy Things and walking and gardening.
This makes me want to consider giving yoga a try… I just might do so very soon.
Do it! I think you’ll enjoy it. It adds a whole new dimension to your workout routine – also nice for the “rest” days… try a class. I am fortunate to have a yoga studio across the street. They offer all kinds of different classes along with pilates.
I did yoga for years and loved it, but when I went Primal I gradually began more sprinting and body weight workouts and left yoga behind. At first this was OK, but now after about 6 months I’m losing the flexibility that I guess I had begun to take for granted. I realize now that I never should have stopped, and intend to begin yoga again very soon. It makes sense to me that lifting heavy things and sprinting are very tightening movements and that ideally we stretch to provide balance. And I mean regular yoga, not just a few quick stretches before lifting.
I wasn’t much of a yoga person either until I tried a Les Mills BodyFlow class. It’s a tai chi warm-up with yoga and a short segment of pilates (the CW yuppies have to do crunches to tone up that belly). Crunching aside, I really enjoy it because it’s more focused on yoga as exercise (as opposed to meditation) and thus more challenging and stimulating for me. I’ve become addicted to it because after each session I feel like I’ve just come back from a massage – everything is in its proper place and I am ready to keep rolling. I’m standing taller and straighter, the booty is looking good and it’s helped my dance (I can kick higher and turn out more). I love it! I have also just returned to school (for my PhD) and am feeling more confident and assertive than I did as an MA student. Related to the yoga? Possibly.
That’s an amazing study–what would happen if women stopped putting themselves in “ladylike” poses all day?
As someone who is still checking out the Primal lifestyle (especially the fitness part), I feel empowered by this post…
I always have a constricted posture, even when standing, and that is going to change today! I notice elevated stress levels and a weaker immune system. I thought it was from working in law enforcement, but having been laid off for 15 months now (and loving working at home) i still notice the stress and weaker immune system… never thought it’d be from how I sit and stand.
For those that sit at work all day, a yoga ball/balance ball can be a good alternative to your share because it almost requires that you sit up straight… still a little constrictive, but not as much as a standard desk chair.
Yoga for me is indispensable: makes your body supple and after you complete a session you feel like a new person. I have done it by myself for many years and I have the incredible luck to have at work yoga and pilates sessions (given by the same young lady instructor, who is super good). It is a very good complement for the day when you do lift heavy things in the morning, and then you do the yoga session in the afternoon (note: to do it in the other order would be blasphemous!)
No shame for me with the yoga, I am used to be one of the few guys in sessions at work.
Yog-On and Grok On
Love it!
I am entering my 12th year of practicing yoga. there is nothing like it to promote health and positive attitude. it is also my one year anniversary of going primal..! I followed 95% of Marks plan..the result was losing 32 lbs….four inches off my waist,and reclaiming my life. My blood work is remarkable. I regret not having a “before” picture, but I did have to donate a lot of clothing that did not fit anymore..! thanks Mark for the path.
best internet discovery ever!