Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses’

Abstract

Research on beneficial consequences of yoga focuses on the effects of yogic breathing and meditation. Less is known about the psychological effects of performing yoga postures. The present study investigated the effects of yoga poses on subjective sense of energy and self-esteem. The effects of yoga postures were compared to the effects of ‘power poses,’ which arguably increase the sense of power and self-confidence due to their association with interpersonal dominance (Carney et al., 2010). The study tested the novel prediction that yoga poses, which are not associated with interpersonal dominance but increase bodily energy, would increase the subjective feeling of energy and therefore increase self-esteem compared to ‘high power’ and ‘low power’ poses. A two factorial, between participants design was employed. Participants performed either two standing yoga poses with open front of the body (n = 19), two standing yoga poses with covered front of the body (n = 22), two expansive, high power poses (n = 21), or two constrictive, low power poses (n = 20) for 1-min each. The results showed that yoga poses in comparison to ‘power poses’ increased self-esteem. This effect was mediated by an increased subjective sense of energy and was observed when baseline trait self-esteem was controlled for. These results suggest that the effects of performing open, expansive body postures may be driven by processes other than the poses’ association with interpersonal power and dominance. This study demonstrates that positive effects of yoga practice can occur after performing yoga poses for only 2 min.

Expand your body when you look at yourself: The role of the posture in a mirror exposure task

“…This result contradicts the inconsistent effects of the “power poses” (or expansive postures) found in recent replications of the study by Carney et al [ 20 ] (e.g., [ 44 , 45 ]) or the results of an analysis of different studies made by Simmons et al [ 46 ] that concluded that there is a lack of empirical support for the effects of “power poses”. As De Zabala et al [ 47 ] hypothesized, the inconsistent effects of “power poses” may be related to the lack of manipulation of the lift of the spine and the expansion of the chest. In fact, they compared open and closed front body yoga postures (e.g., emphasizing the lift of the spine and the expansion of the chest) and the expansive and contractive postures used in other studies such as Carney et al [ 20 ], showing that yoga postures (as compared to “power poses”) improved self-esteem through increasing the subjective sense of energy and empowerment.…”

Dominance or prestige: A review of the effects of power poses and other body postures

“…The second line of research focuses on postures: Upright postures (UPs) are defined by an erect spine, whereas slumped postures (SPs) are defined by a curved spine and stooped or slouching position. Manipulating the body in this manner is similar to but still different from the manipulation of the expansiveness of the body as done in power posing research (Allen, Gervais, & Smith, 2013) because HPPs do not necessarily include a straight spine (Golec de Zavala, Lantos, & Bowden, 2017). The distinction between poses and postures is supported by the following finding: When people generated words related to prestige 1 (e.g., “good marks,” “diploma”), they changed their posture on a vertical axis, whereas no bodily change was found along the horizontal axis as movement forward or backward (Oosterwijk, Rotteveel, Fischer, & Hess, 2009).…”

The effectiveness of spiritual interventions in the workplace for work‐related health outcomes: A systematic review and meta‐analysis

“…The mechanisms for the impact of yoga in these outcomes are not totally understood. However, previous studies have shown that yoga could be related to lower levels of cortisol, high self‐esteem, lower levels of blood pressure and a better sensation of well‐being and connection with a ‘High Power’ (Carney et al., 2010; Golec de Zavala et al., 2017; Huang et al., 2010). These benefits seem to have the same effect on workers and should be recognized by work organisations and corporations.…”