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Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,At some point between the first and fifth \Ncentury CE,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the Hindu sage Patañjali began to codify\Nthe ancient,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,meditative traditions practiced \Nthroughout India.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,He recorded techniques nearly as old as\NIndian civilization itself
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in 196 manuals called the Yoga Sutras.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,These texts defined yoga as the ‘yoking’ \Nor restraining of the mind
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,from focusing on external objects in \Nefforts
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to reach a state of pure consciousness.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Over time, yoga came to incorporate\Nphysical elements
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,from gymnastics and wrestling.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Today, there are a multitude of approaches\Nto modern yoga –
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,though most still maintain the three core\Nelements of Patañjali’s practice:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,physical postures, breathing exercises, \Nand spiritual contemplation.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yoga’s supporters say this blend \Nof physical and mental exercise
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,has a unique set of advantages \Nfor our health.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yoga is widely believed to improve \Nstrength and flexibility,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,boost heart and lung function, and enhance\Npsychological well-being.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But what does the science actually say \Nabout the modern benefits
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of this ancient tradition?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Despite attempts by many researchers, \Nyoga has proven a tough subject to study.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Its unique combination of activities makes\Nit difficult to determine
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which component is producing a \Nspecific health benefit.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Additionally, yoga studies are often made \Nup of small sample sizes
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that lack diversity,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and the heavy reliance on self-reporting\Nmakes results subjective.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, there are some health benefits
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that have more robust scientific \Nsupport than others.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Let’s start with flexibility and strength.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Contorting your body into yoga’s physical\Npostures stretches multiple muscle groups.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In the short term, stretching can change\Nthe water content of these muscles,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,ligaments, and tendons to make \Nthem more elastic.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Over time, regular stretching \Nstimulates stem cells
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that then differentiate into more \Nelastic collagen and muscle tissue.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Frequent stretching also reduces the\Nbody’s natural reflex
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to constrict muscles,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,improving your pain tolerance for feats\Nof flexibility.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Researchers haven’t found that any one \Nform of yoga
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,improves flexibility more than another,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so the impact of specific \Npostures is unclear.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Additionally, yoga hasn’t proved superior \Nto other low-impact exercise
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when it comes to improving fitness \Nand flexibility in healthy populations.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, the practice has been shown to be\Nan especially powerful therapeutic tool.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In studies involving patients with a \Nvariety of musculo-skeletal disorders,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,yoga was more helpful at reducing pain and\Nimproving mobility
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,than other forms of low-impact exercise.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Adding yoga to an existing exercise \Nroutine can improve strength
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and flexibility for hard to treat \Nconditions like chronic lower back pain,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,rheumatoid arthritis, and osteoporosis.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yoga’s mix of physical exercise and \Nregimented breathing
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,has proven similarly therapeutic \Nfor lung health.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Lung diseases like chronic bronchitis, \Nemphysema, and asthma
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,shrink the passageways that carry oxygen,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,while weakening the membrane that \Nbrings oxygen into the blood.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But breathing exercises like those found\Nin yoga
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,relax the muscles constricting those\Npassageways and improve oxygen diffusion.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Increasing the blood’s oxygen content\Nis especially helpful
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for those with weak heart muscles
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,who have difficulty pumping\Nenough oxygen throughout the body.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And for those with healthy hearts,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,this practice can lower blood pressure\Nand reduce risk factors
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for cardiovascular disease.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yoga’s most widely celebrated benefit\Nmay be the most difficult to prove:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,its psychological effects.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Despite the longstanding association \Nbetween yoga and psychological wellbeing,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,there’s little conclusive evidence on \Nhow the practice affects mental health.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,One of the biggest claims
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is that yoga improves symptoms of \Ndepression and anxiety disorders.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, since diagnosis of these \Nconditions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,varies widely in origin and severity,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it’s difficult to quantify yoga’s impact.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,There is evidence to suggest yoga can \Nhelp reduce the symptoms of stress,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but no more than meditation\Nor relaxation.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Research on the effects of \Nyoga is still evolving.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In the future, we’ll need larger studies, \Nincorporating diverse participants,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which can measure yoga’s impact\Non heart attacks, cancer rates,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,cognitive function and more.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But for now, we should primarily practice\Nyoga as a way to exercise,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,reflect, and relax.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So if you miss your class, don’t tie \Nyourself into knots about it.