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Empowering Poses

Posted By Mark Sisson On October 14, 2010 @ 11:56 am In Personal Improvement,Worker Bees' Weekly Bites | 81 Comments

I’m not big on yoga, as most of you know. Too much idle time for me. I’d rather be playing [7]. But last Sunday (a beautiful, sunny, SUP [8] kinda day), I caved to the pressures of my wife Carrie [9], 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 [10] 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 [11], 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 [12] (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 [13] and cortisol [14] 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 [12] (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 [15], 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 [16] 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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[9] Carrie: http://www.marksdailyapple.com/dear-carrie-reader-question-roundup/

[10] CrossFit Malibu: http://crossfitmalibu.blogspot.com/

[11] embodied cognition: http://www.marksdailyapple.com/embodied-cognition/

[12] research: http://www.people.hbs.edu/acuddy/in%20press,%20carney,%20cuddy,%20%26%20yap,%20psych%20science.pdf

[13] testosterone: http://www.marksdailyapple.com/how-to-increase-testosterone-naturally/

[14] cortisol: http://www.marksdailyapple.com/cortisol/

[15] yoga therapy: http://www.marksdailyapple.com/yoga-therapy/

[16] postures: http://www.marksdailyapple.com/improve-posture/

[17] The Primal Blueprint Starter Kit: http://primalblueprint.com/products/The-Primal-Blueprint-Starter-Kit.html

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