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Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.90,0:00:11.25,Default,,0000,0000,0000,,At some point between \Nthe 1st and 5th century CE,
Dialogue: 0,0:00:11.25,0:00:18.16,Default,,0000,0000,0000,,the Hindu sage Patañjali began to codify\Nthe ancient, meditative traditions
Dialogue: 0,0:00:18.16,0:00:20.42,Default,,0000,0000,0000,,practiced throughout India.
Dialogue: 0,0:00:20.42,0:00:25.74,Default,,0000,0000,0000,,He recorded techniques nearly as old \Nas Indian civilization itself
Dialogue: 0,0:00:25.74,0:00:30.78,Default,,0000,0000,0000,,in 196 manuals called the Yoga Sutras.
Dialogue: 0,0:00:30.78,0:00:35.96,Default,,0000,0000,0000,,These texts defined yoga as the ‘yoking’ \Nor restraining of the mind
Dialogue: 0,0:00:35.96,0:00:39.40,Default,,0000,0000,0000,,from focusing on external objects
Dialogue: 0,0:00:39.40,0:00:43.48,Default,,0000,0000,0000,,in efforts to reach a state \Nof pure consciousness.
Dialogue: 0,0:00:43.48,0:00:47.60,Default,,0000,0000,0000,,Over time, yoga came to incorporate\Nphysical elements
Dialogue: 0,0:00:47.60,0:00:50.44,Default,,0000,0000,0000,,from gymnastics and wrestling.
Dialogue: 0,0:00:50.44,0:00:54.26,Default,,0000,0000,0000,,Today, there are a multitude of approaches\Nto modern yoga—
Dialogue: 0,0:00:54.26,0:01:00.97,Default,,0000,0000,0000,,though most still maintain the three core\Nelements of Patañjali’s practice:
Dialogue: 0,0:01:00.97,0:01:06.57,Default,,0000,0000,0000,,physical postures, breathing exercises, \Nand spiritual contemplation.
Dialogue: 0,0:01:06.57,0:01:10.07,Default,,0000,0000,0000,,This blend of physical \Nand mental exercise
Dialogue: 0,0:01:10.07,0:01:15.10,Default,,0000,0000,0000,,is widely believed to have a unique set \Nof health advantages.
Dialogue: 0,0:01:15.10,0:01:18.80,Default,,0000,0000,0000,,Such as improving strength\Nand flexibility,
Dialogue: 0,0:01:18.80,0:01:24.38,Default,,0000,0000,0000,,boosting heart and lung function, \Nand enhancing psychological well-being.
Dialogue: 0,0:01:24.38,0:01:28.53,Default,,0000,0000,0000,,But what have contemporary studies shown\Nregarding the benefits
Dialogue: 0,0:01:28.53,0:01:31.12,Default,,0000,0000,0000,,of this ancient tradition?
Dialogue: 0,0:01:31.12,0:01:33.83,Default,,0000,0000,0000,,Despite attempts by many researchers,
Dialogue: 0,0:01:33.83,0:01:38.67,Default,,0000,0000,0000,,it's tough to make specific claims \Nabout yoga's advantages.
Dialogue: 0,0:01:38.67,0:01:42.83,Default,,0000,0000,0000,,Its unique combination of activities \Nmakes it difficult to determine
Dialogue: 0,0:01:42.83,0:01:46.83,Default,,0000,0000,0000,,which component is producing \Na specific health benefit.
Dialogue: 0,0:01:46.83,0:01:51.44,Default,,0000,0000,0000,,Additionally, yoga studies are often \Nmade up of small sample sizes
Dialogue: 0,0:01:51.44,0:01:52.90,Default,,0000,0000,0000,,that lack diversity,
Dialogue: 0,0:01:52.90,0:01:58.04,Default,,0000,0000,0000,,and the heavy reliance on self-reporting\Nmakes results subjective.
Dialogue: 0,0:01:58.04,0:02:00.71,Default,,0000,0000,0000,,However, there are some health benefits
Dialogue: 0,0:02:00.71,0:02:05.45,Default,,0000,0000,0000,,that have more robust scientific \Nsupport than others.
Dialogue: 0,0:02:05.45,0:02:08.64,Default,,0000,0000,0000,,Let’s start with flexibility and strength.
Dialogue: 0,0:02:08.64,0:02:11.93,Default,,0000,0000,0000,,Twisting your body \Ninto yoga’s physical postures
Dialogue: 0,0:02:11.93,0:02:14.17,Default,,0000,0000,0000,,stretches multiple muscle groups.
Dialogue: 0,0:02:14.17,0:02:19.28,Default,,0000,0000,0000,,In the short term, stretching can change\Nthe water content of these muscles,
Dialogue: 0,0:02:19.28,0:02:23.37,Default,,0000,0000,0000,,ligaments, and tendons \Nto make them more elastic.
Dialogue: 0,0:02:23.37,0:02:28.00,Default,,0000,0000,0000,,Over time, regular stretching \Nstimulates stem cells
Dialogue: 0,0:02:28.00,0:02:31.02,Default,,0000,0000,0000,,which then differentiate \Ninto new muscle tissue
Dialogue: 0,0:02:31.02,0:02:34.93,Default,,0000,0000,0000,,and other cells that generate \Nelastic collagen.
Dialogue: 0,0:02:34.93,0:02:38.92,Default,,0000,0000,0000,,Frequent stretching also reduces \Nthe body’s natural reflex
Dialogue: 0,0:02:38.92,0:02:40.64,Default,,0000,0000,0000,,to constrict muscles,
Dialogue: 0,0:02:40.64,0:02:45.08,Default,,0000,0000,0000,,improving your pain tolerance \Nfor feats of flexibility.
Dialogue: 0,0:02:45.08,0:02:48.92,Default,,0000,0000,0000,,Researchers haven’t found \Nthat any one form of yoga
Dialogue: 0,0:02:48.92,0:02:51.44,Default,,0000,0000,0000,,improves flexibility more than another,
Dialogue: 0,0:02:51.44,0:02:56.04,Default,,0000,0000,0000,,so the impact of specific \Npostures is unclear.
Dialogue: 0,0:02:56.04,0:02:59.20,Default,,0000,0000,0000,,But like other low-impact exercises,
Dialogue: 0,0:02:59.20,0:03:05.35,Default,,0000,0000,0000,,yoga reliably improves fitness \Nand flexibility in healthy populations.
Dialogue: 0,0:03:05.35,0:03:11.36,Default,,0000,0000,0000,,The practice has also been shown to be\Na potentially powerful therapeutic tool.
Dialogue: 0,0:03:11.36,0:03:16.100,Default,,0000,0000,0000,,In studies involving patients with \Na variety of musculo-skeletal disorders,
Dialogue: 0,0:03:16.100,0:03:21.58,Default,,0000,0000,0000,,yoga was more helpful at reducing pain \Nand improving mobility
Dialogue: 0,0:03:21.58,0:03:24.82,Default,,0000,0000,0000,,than other forms of low-impact exercise.
Dialogue: 0,0:03:24.82,0:03:29.31,Default,,0000,0000,0000,,Adding yoga to an existing \Nexercise routine can improve strength
Dialogue: 0,0:03:29.31,0:03:34.27,Default,,0000,0000,0000,,and flexibility for hard to treat \Nconditions like chronic lower back pain,
Dialogue: 0,0:03:34.27,0:03:38.46,Default,,0000,0000,0000,,rheumatoid arthritis, and osteoporosis.
Dialogue: 0,0:03:38.46,0:03:42.88,Default,,0000,0000,0000,,Yoga’s mix of physical exercise \Nand regimented breathing
Dialogue: 0,0:03:42.88,0:03:46.67,Default,,0000,0000,0000,,has proven similarly therapeutic \Nfor lung health.
Dialogue: 0,0:03:46.67,0:03:51.22,Default,,0000,0000,0000,,Lung diseases like chronic bronchitis, \Nemphysema, and asthma
Dialogue: 0,0:03:51.22,0:03:54.45,Default,,0000,0000,0000,,shrink the passageways that carry oxygen,
Dialogue: 0,0:03:54.45,0:03:58.58,Default,,0000,0000,0000,,while weakening the membrane \Nthat brings oxygen into the blood.
Dialogue: 0,0:03:58.58,0:04:02.07,Default,,0000,0000,0000,,But breathing exercises \Nlike those found in yoga
Dialogue: 0,0:04:02.07,0:04:05.05,Default,,0000,0000,0000,,relax the muscles constricting \Nthose passageways
Dialogue: 0,0:04:05.05,0:04:07.57,Default,,0000,0000,0000,,and improve oxygen diffusion.
Dialogue: 0,0:04:07.57,0:04:11.93,Default,,0000,0000,0000,,Increasing the blood’s oxygen content\Nis especially helpful
Dialogue: 0,0:04:11.93,0:04:14.48,Default,,0000,0000,0000,,for those with weak heart muscles
Dialogue: 0,0:04:14.48,0:04:18.36,Default,,0000,0000,0000,,who have difficulty pumping\Nenough oxygen throughout the body.
Dialogue: 0,0:04:18.36,0:04:20.16,Default,,0000,0000,0000,,And for those with healthy hearts,
Dialogue: 0,0:04:20.16,0:04:24.38,Default,,0000,0000,0000,,this practice can lower blood pressure\Nand reduce risk factors
Dialogue: 0,0:04:24.38,0:04:26.84,Default,,0000,0000,0000,,for cardiovascular disease.
Dialogue: 0,0:04:26.84,0:04:32.71,Default,,0000,0000,0000,,Yoga’s most widely celebrated benefit\Nmay be the most difficult to prove:
Dialogue: 0,0:04:32.71,0:04:35.14,Default,,0000,0000,0000,,its psychological effects.
Dialogue: 0,0:04:35.14,0:04:40.54,Default,,0000,0000,0000,,Despite the longstanding association \Nbetween yoga and psychological wellbeing,
Dialogue: 0,0:04:40.54,0:04:45.37,Default,,0000,0000,0000,,there’s little conclusive evidence \Non how the practice affects mental health.
Dialogue: 0,0:04:45.37,0:04:47.01,Default,,0000,0000,0000,,One of the biggest claims
Dialogue: 0,0:04:47.01,0:04:52.63,Default,,0000,0000,0000,,is that yoga improves symptoms \Nof depression and anxiety disorders.
Dialogue: 0,0:04:52.63,0:04:55.85,Default,,0000,0000,0000,,Since diagnosis of these conditions\Nvaries widely
Dialogue: 0,0:04:55.85,0:05:02.14,Default,,0000,0000,0000,,as do their origin and severity,\Nit’s difficult to quantify yoga’s impact.
Dialogue: 0,0:05:02.14,0:05:04.80,Default,,0000,0000,0000,,However, there is evidence to suggest
Dialogue: 0,0:05:04.80,0:05:08.32,Default,,0000,0000,0000,,that yoga can help reduce \Nthe symptoms of stress,
Dialogue: 0,0:05:08.32,0:05:12.69,Default,,0000,0000,0000,,as well as meditation or relaxation.
Dialogue: 0,0:05:12.69,0:05:16.22,Default,,0000,0000,0000,,Research on the effects \Nof yoga is still evolving.
Dialogue: 0,0:05:16.22,0:05:20.99,Default,,0000,0000,0000,,In the future, we’ll need larger studies, \Nincorporating diverse participants,
Dialogue: 0,0:05:20.99,0:05:24.99,Default,,0000,0000,0000,,which can measure yoga’s impact\Non heart attacks, cancer rates,
Dialogue: 0,0:05:24.99,0:05:27.52,Default,,0000,0000,0000,,cognitive function and more.
Dialogue: 0,0:05:27.52,0:05:31.29,Default,,0000,0000,0000,,But for now, yoga can continue \Nits ancient tradition
Dialogue: 0,0:05:31.29,0:05:34.80,Default,,0000,0000,0000,,as a way to exercise, reflect, and relax.