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¿Qué es el yoga realmente y cuáles son los verdaderos beneficios del yoga según la ciencia?
En este vídeo analizamos qué es el yoga desde la neurociencia emocional, cómo actúa sobre el sistema nervioso y por qué puede convertirse en un auténtico motor de cambio en tu vida.
Muchas personas llegan al yoga buscando calma, flexibilidad o preguntándose si el yoga adelgaza, pero el verdadero impacto va mucho más allá del cuerpo. El yoga regula el sistema nervioso, reduce la reactividad emocional y mejora la autorregulación a través de la respiración, la atención y el movimiento consciente.
En este vídeo descubrirás:
Qué es el yoga más allá de las posturas
Los beneficios del yoga en la gestión emocional
Cómo el yoga influye en el cerebro y el sistema nervioso autónomo
Por qué la rigidez no es falta de flexibilidad, sino protección
El impacto del yoga en mujeres y por qué puede ser especialmente relevante en contextos hormonales y de carga mental
Yoga para mujeres y regulación emocional en etapas como ciclo menstrual o menopausia
El yoga no es una solución mágica ni una promesa estética. No va solo de flexibilidad ni de adelgazar, sino de crear un contexto fisiológico seguro donde el cuerpo pueda dejar de estar en modo alerta. Desde ahí, la mente cambia.
Un enfoque con evidencia científica para entender cómo el yoga ayuda a reducir el estrés, mejorar la interocepción y fortalecer la regulación emocional.
Explorando la conexión entre ciencia y espiritualidad desde la base de la bioquímica y la neurociencia.
Aquí comparto reflexiones y descubrimientos sobre cómo nuestro cuerpo, nuestra mente y nuestra percepción se entrelazan, siempre con un enfoque riguroso y accesible. 🌿🧠
Soy investigador especializado en este campo, y creo que entender los mecanismos biológicos puede ayudarnos a vivir con más consciencia y profundidad.
También puedes seguirme en Instagram, donde amplío estos temas de forma más cercana: / albertxamena
La ciencia puede ser un puente hacia el alma. Gracias por ser parte de este camino. ✨
Contacta conmigo: colaboracion.albertxamena@gmail.com
Apoya este proyecto y consigue beneficios únicos: patreon.com/AlbertXamena
Referencias:
Craig AD. How do you feel? Interoception: the sense of the physiological condition of the body. Nature Reviews Neuroscience. 2002;3(8):655–666.
Critchley HD, Wiens S, Rotshtein P, Öhman A, Dolan RJ. Neural systems supporting interoceptive awareness. Nature Neuroscience. 2004;7(2):189–195.
Damasio AR. Descartes’ Error: Emotion, Reason, and the Human Brain. New York: Putnam; 1994.
Gard T, Noggle JJ, Park CL, Vago DR, Wilson A. Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience. 2014;8:770.
LeDoux JE. Emotion circuits in the brain. Annual Review of Neuroscience. 2000;23:155–184.
Piccinelli M, Wilkinson G. Gender differences in depression: critical review. British Journal of Psychiatry. 2000;177:486–492.
Porges SW. The Polyvagal Theory: Neuroph
En este vídeo analizamos qué es el yoga desde la neurociencia emocional, cómo actúa sobre el sistema nervioso y por qué puede convertirse en un auténtico motor de cambio en tu vida.
Muchas personas llegan al yoga buscando calma, flexibilidad o preguntándose si el yoga adelgaza, pero el verdadero impacto va mucho más allá del cuerpo. El yoga regula el sistema nervioso, reduce la reactividad emocional y mejora la autorregulación a través de la respiración, la atención y el movimiento consciente.
En este vídeo descubrirás:
Qué es el yoga más allá de las posturas
Los beneficios del yoga en la gestión emocional
Cómo el yoga influye en el cerebro y el sistema nervioso autónomo
Por qué la rigidez no es falta de flexibilidad, sino protección
El impacto del yoga en mujeres y por qué puede ser especialmente relevante en contextos hormonales y de carga mental
Yoga para mujeres y regulación emocional en etapas como ciclo menstrual o menopausia
El yoga no es una solución mágica ni una promesa estética. No va solo de flexibilidad ni de adelgazar, sino de crear un contexto fisiológico seguro donde el cuerpo pueda dejar de estar en modo alerta. Desde ahí, la mente cambia.
Un enfoque con evidencia científica para entender cómo el yoga ayuda a reducir el estrés, mejorar la interocepción y fortalecer la regulación emocional.
Explorando la conexión entre ciencia y espiritualidad desde la base de la bioquímica y la neurociencia.
Aquí comparto reflexiones y descubrimientos sobre cómo nuestro cuerpo, nuestra mente y nuestra percepción se entrelazan, siempre con un enfoque riguroso y accesible. 🌿🧠
Soy investigador especializado en este campo, y creo que entender los mecanismos biológicos puede ayudarnos a vivir con más consciencia y profundidad.
También puedes seguirme en Instagram, donde amplío estos temas de forma más cercana: / albertxamena
La ciencia puede ser un puente hacia el alma. Gracias por ser parte de este camino. ✨
Contacta conmigo: colaboracion.albertxamena@gmail.com
Apoya este proyecto y consigue beneficios únicos: patreon.com/AlbertXamena
Referencias:
Craig AD. How do you feel? Interoception: the sense of the physiological condition of the body. Nature Reviews Neuroscience. 2002;3(8):655–666.
Critchley HD, Wiens S, Rotshtein P, Öhman A, Dolan RJ. Neural systems supporting interoceptive awareness. Nature Neuroscience. 2004;7(2):189–195.
Damasio AR. Descartes’ Error: Emotion, Reason, and the Human Brain. New York: Putnam; 1994.
Gard T, Noggle JJ, Park CL, Vago DR, Wilson A. Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience. 2014;8:770.
LeDoux JE. Emotion circuits in the brain. Annual Review of Neuroscience. 2000;23:155–184.
Piccinelli M, Wilkinson G. Gender differences in depression: critical review. British Journal of Psychiatry. 2000;177:486–492.
Porges SW. The Polyvagal Theory: Neuroph
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AprendizajeTranscripción
00:00Many people come to yoga because, unfortunately, something has happened.
00:04Or perhaps your doctor has recommended it because your health is not at its best,
00:08Either you're super stressed and need something to calm you down, or it's for any other reason.
00:13Things that don't fit together, tensions that don't go away, emotions that tear you apart...
00:17And you're simply looking for something that will give you a breath of fresh air.
00:20And yoga is often simply what they recommend as solving practically everything.
00:24But we often come to yoga with quite mistaken ideas.
00:28Hello, I'm Albert Chamena, I'm a scientist and yoga teacher, and today I'm asking myself the following questions.
00:33What is yoga and what exactly are its benefits?
00:35Do I need to be elastic?
00:37How does yoga affect my emotions and my brain?
00:40Is it better for women or men?
00:41Today we're going to answer all those questions and some interesting facts.
00:45And remember, if you like this type of content, give it a like and subscribe so you don't miss anything!
00:49that we went up.
00:50Now then, welcome, let's begin.
00:52What is yoga?
00:54Most of us, when we think of yoga, think of impossible poses, people doing somersaults, very calm people, with
01:02orderly lives, everything very nice and peaceful.
01:04And all of that makes people unintentionally associate yoga with a very specific idea.
01:09If I practice yoga, I will feel good.
01:11Calmer, more focused, more flexible, more balanced.
01:15And if that doesn't happen, then I'm not doing it right.
01:18We also reached a very high expectation.
01:21We are going to go from a rigid and clumsy body to a flexible and light body.
01:25But all of this is a trap.
01:27Because yoga isn't about feeling better or reaching a specific place.
01:30No, no, no.
01:31Yoga is a lifestyle that goes far beyond the mat and will...
01:35bring many benefits.
01:36That's true.
01:37But it's not about seeking those benefits, it's about them seeking you out.
01:40That's why many people who come to yoga for the first time feel like they're failing because they can't quiet their minds.
01:47They can't relax.
01:48Or they can't touch their toes with their hands.
01:50Hello, I've been a teacher for several years and I've been doing yoga for about 10.
01:54And just recently I touched my feet with my hands for the first time.
01:58Dude, there's no rush.
02:00So the problem isn't in your body, it's in your brain.
02:03The idea you bring to yoga.
02:05And now I'll tell you something that is almost never talked about.
02:07When you start yoga, the first thing that appears is not usually calmness.
02:12It's quite the opposite.
02:14It's bodily reality, which is basically a good dose of reality.
02:18How many times does someone end up crying on the first day simply because they've realized they're...
02:23super stressed and can start to calm down.
02:26And it's a very nice feeling, by the way.
02:28Doors open and conflicts arise that yoga will ultimately close.
02:36But this is science and spirituality, not philosophy or psychology.
02:40So let's get into something a little more specific.
02:43Now you'll see, trust me.
02:44We arrived at the first class, the second, the third, the fourth, it doesn't matter.
02:47And we see that something doesn't fit.
02:48Are you relaxing?
02:49Yeah.
02:50But within 5 minutes of leaving, you're back to that mental chaos.
02:53For you, right now yoga is a band-aid, not a cure.
02:56There isn't as much calm or fluidity as you expected.
02:59What there is, however, is rigidity, clumsiness, and very uncomfortable postures.
03:04And sometimes something unexpected that can be a little annoying.
03:07Emotions.
03:08People who feel frustrated, nervous, uncomfortable.
03:11Because no one has explained to them that yoga is not an ibuprofen that you take and it takes away the pain.
03:16Yoga is a habit that will get rid of it in the long run.
03:19When you stop, your body doesn't automatically relax.
03:22He often talks and complains.
03:24And it doesn't allow you to relax it any further.
03:26And the shitty thing is that many people interpret those groans from your body as meaning I'm not flexible.
03:32I feel terrible, this isn't for me.
03:34But as we will see below, these complaint responses from our body make sense neurophysiologically.
03:41They're not a flaw, they're the answer.
03:44What if the body wasn't actually wrong and was simply sending a warning signal?
03:47Why is it that when you want to relax, your body won't let you?
03:50To answer all of this, we have to go to one of the top brass in the force.
03:54Are you sure you lack flexibility?
03:56If something doesn't move much, becomes tense, or hurts when we stretch it, we immediately think,
04:01I'm not flexible, I'm a rock.
04:03And then we tried to solve it from there, stretching more, pushing more, forcing more.
04:09I've even seen some yoga teachers do it from there.
04:12such as getting on top of the student's back and pushing him or even climbing on top of him.
04:16Those yoga teachers are a little bit off their rocker, aren't they?
04:18If your yoga teacher is pushing you to go further, my friend, that's not the way to go.
04:23But as you take more classes, you start to realize something interesting.
04:27The right side of the body sometimes reaches further than the left.
04:30Some days you can touch your back from behind, and other days you're miles away from achieving it.
04:35If your stiffness came from a muscle problem, that wouldn't make much sense.
04:39Muscles don't change like that overnight.
04:42But what does cause those changes so often is our internal system, our emotions,
04:48our fears, our conflicts, our hopes, our feelings in general.
04:53And here we arrive at the key point of the video.
04:54What if the stiffness you're feeling, that lack of flexibility, is mental?
05:00Well, here's a completely scientific phrase for you.
05:02The nervous system regulates muscle tone as a protective mechanism.
05:07And what exactly does that mean?
05:08Well, we're going to see it right now.
05:10Muscles don't relax just because you want them to.
05:13They especially relax when the nervous system perceives that there is no danger.
05:17This stiffness occurs due to the stretch reflex, which simply wants to prevent you from breaking.
05:22Okay, so when your nervous system understands that there is danger,
05:26It decreases the maximum range to which I can stretch.
05:29And rigidity appears.
05:30It's a natural response from your body, even though it's often unnecessary.
05:33So many times when you tell me I'm not flexible,
05:36What you're really trying to tell me is that my nervous system doesn't feel safe.
05:40And we're going to do the opposite.
05:41When your mind is calm, those automatic reflexes subside and you can go further.
05:47There is more muscle relaxation and more flexibility, without forcing anything.
05:51That's why I told you earlier that flexibility isn't constant.
05:54but one day you go further, or with one side of your body yes, with the other no, etc.
05:58So yes, being calm makes you more flexible.
06:00Just look at that.
06:01Perhaps you're just a cup of chamomile tea away from being able to touch your toes with your hands.
06:05Come on, the body doesn't move just because you tell it to, that's all.
06:08It moves according to how safe it feels.
06:11And this is when yoga stops being simply a set of postures and stretching exercises.
06:16and it starts to become something much deeper.
06:19How deep?
06:20Well, we're going to see it right now.
06:22Emotional yoga.
06:24If flexibility is not regulated 100% by the muscle, but also by emotional regulation,
06:29A question comes to mind.
06:31What about emotions and yoga?
06:33We tend to think that emotions are managed with the mind.
06:35I understand what's happening to me, I reason it out, I talk about it and so on.
06:39But from neuroscience we know something that is essential.
06:42Emotions are bodily responses.
06:44Ultimately, an emotion is a physiological change that your brain interprets and gives meaning to.
06:52Happy, sad, angry.
06:54Come on, the excitement doesn't start here, it starts throughout your whole body.
06:57Are you afraid?
06:58Well, you breathe up here and you go fast.
07:00Are you sad?
07:01Well, your back curves and your face becomes your soul.
07:04That's why when the emotion is very intense, it's not enough to just think and be done with it.
07:07The body remains active.
07:08To regulate it, you need an alliance between the autonomic nervous system and your brain.
07:13When the body truly begins to understand what is happening to it, it can relax.
07:17And then comes emotional regulation.
07:19But we need both.
07:21Let your brain understand it and let your body relax.
07:23If your body is on alert or hypervigilant, I'm telling you that no matter how much you understand what you're saying, you'll still be in a state of alert.
07:28It's happening, you're not going to calm down.
07:30As much as you know you're okay, deep down you don't feel that way.
07:33That's why when we work on the body in yoga and relax it, we lower muscle tone and all that,
07:39We're not just relaxing you.
07:41What we are doing is creating a favorable environment for emotions to be regulated.
07:46And that's why we say that the body is the gateway to emotional regulation, and yoga, my friend, is
07:51the master key.
07:52And why is it the master key?
07:54Because yoga speaks the same language as your nervous system.
07:57We already know that if you breathe slowly, something we do in yoga, the autonomic nervous system shuts down.
08:02The parasympathetic nervous system is activated and stress is reduced.
08:04And we've known that for a long time.
08:06When we do slow, deep breathing exercises in yoga, what we are doing is activating nerves that send signals to the
08:12brain saying
08:12There is no danger.
08:14And then your mind begins to let go of its defenses.
08:16And with the slow and predictable movements, three-quarters of the same.
08:20That's why in yoga there is no rush, no surprises, no unpredictable stimuli.
08:25Your body always knows what's coming.
08:27And your brain loves that.
08:29If we're ultimately treating your body like it's a baby,
08:32It's normal that you're very comfortable.
08:37And with regard to attention, if we direct it towards the things we are feeling,
08:42We increased something called interoception.
08:45We don't really care what that is exactly right now,
08:48But it is important for us to understand what is key in emotional regulation.
08:51That's why in yoga, a good teacher isn't just going to make you move around without any further explanation.
08:55but it will make you realize that you are moving.
08:57Feel your breath, release tension, relax your facial muscles, etc.
09:02And with that, your nervous system learns something new.
09:05Learn to detect if you are in danger or not.
09:07Whether that threat you believe exists is real or not.
09:10Come on, yoga doesn't change you, it gives you the confidence to do it on your own.
09:15Yoga doesn't begin in the mind, it begins in the body.
09:18And from there, little by little and without rushing, reorganize your emotions and perception until your mind is
09:22the cane.
09:23Okay, let's see what's happened to your body after a few weeks of yoga.
09:26But first, remember that on this channel we try to stay away from gossip, bad vibes, and lies.
09:32And we simply focus on telling you how science and spirituality are closer than ever.
09:37We're simply telling you how to live better; it's very easy and we can all do what's bad.
09:42Now then, let's continue with today's video.
09:44The real before and after.
09:46Now you've been doing yoga for a few weeks and you and some of your classmates say the following.
09:50I can't explain it very well, but I feel different.
09:53Of course you feel different.
09:54But you react differently, you feel things differently.
09:57And even when something makes you uncomfortable, you're different.
10:00The true before and after of yoga cannot be seen in a photo.
10:03It's noticeable in everyday situations, on the subway, at work, everywhere outside the sleeping mat.
10:08Friends, welcome to the world of self-regulation.
10:11Let's delve into science and spirituality.
10:13Regular yoga practice is associated with a decrease in emotional reactivity.
10:17And better regulation of this.
10:19The emotion keeps coming, nobody can take that away from us.
10:21But it doesn't have as much strength as it used to.
10:23There is more space between what is felt and what is done.
10:26Something we talked about very recently on this channel.
10:29I've included the video in the description if you'd like to check it out.
10:31The mindfulness you are practicing increases your tolerance for feeling intense emotions and prevents avoidance.
10:38So, you go from learning to stay in an uncomfortable position longer to learning to stay in it longer.
10:44an intense emotion.
10:45You don't run away, you face it and overcome it.
10:48That doesn't mean you're always calm.
10:50But you do return to equilibrium sooner.
10:52You get going, yes, but you feel and weld very quickly.
10:55And the cool thing is that it's not just on a mental level.
10:57Your body stops being an enemy, something you have to correct, or something that isn't working properly, and begins
11:03to be a source of information for you.
11:04The real change from yoga is not that your body looks or feels different.
11:09It's just that you don't care anymore.
11:10You don't need to fight with him anymore, you are free.
11:13And the thing is, these changes don't happen in a vacuum; they happen in specific people, with specific histories, with
11:19concrete bodies.
11:20And it turns out that yoga has a much more significant impact on women.
11:24And I don't say this because women are a certain way that makes them more special than others.
11:28receive yoga.
11:29But it turns out that women, at least in my country, in the West, live in hormonal, social and
11:35very different bodies from those of men.
11:38In general, women experience higher levels of perceived stress and a greater mental burden associated with social roles.
11:46In addition to all the pressure about beauty, aesthetics, the body and all that.
11:50But on the other hand, they also exhibit greater sensitivity to interoception, which we were talking about earlier.
11:55In addition to greater emotional sensitivity, on average always.
11:58And I want to make it super clear that that's not a weakness, not at all.
12:01But it is a gateway.
12:03When you manage, through yoga or whatever, to make your body a safe space, self-regulation comes
12:09in a much more accessible way.
12:10Furthermore, if we delve into the hormonal aspect, we see how yoga helps to calm the nervous system.
12:15It helps improve your body image.
12:19And all of that helps to mitigate the effect that hormones from the menstrual cycle, perimenopause, or
12:25of menopause.
12:26At no point is it intended to eliminate the effects of these hormones.
12:29But yes, it will help you surf them much better.
12:32And the beautiful thing about this is that yoga doesn't help women more just because it's for women.
12:37It does so because it offers regulation, security, and listening to bodies that have learned to hold perhaps too much.
12:42And yet it is important to say the following: yoga does not cure everything.
12:45It's not a universal solution, of course not.
12:48But it is one of the best techniques we have to prevent many things.
12:52Okay, now that we've talked about the body, the nervous system, emotional regulation, blah blah blah...
12:57So what is yoga really?
12:59What I do know is that yoga is not about a flexible body.
13:02It is not a mind that is always calm.
13:04It's not a practice for some and not for others.
13:07Yoga is a tool for any body that has learned to live in tension.
13:11Let's go, everyone.
13:12Men and women come to yoga for different reasons.
13:15With different stories, with different bodies.
13:17But we share something essential.
13:19A nervous system that has learned to protect itself.
13:21And there, yoga does not distinguish between one and the other.
13:23It will not eliminate emotions.
13:26She will learn to feel without becoming overwhelmed.
13:29It won't correct the body.
13:30It will create confidence in him.
13:32It's not about reaching an ideal.
13:34It's about creating a body with less fear and more presence.
13:37That's why yoga works when it stops being something aesthetic and becomes a life experience.
13:42When it stops being a requirement and starts being a safe place.
13:45It's that simple.
13:46Yoga will never change who you are.
13:48But it will change how you relate to your body and your entire environment.
13:51So that whoever you are and however you choose to live, you can exist better within it.
13:57Everyone can find balance again.
13:59And remember that we upload videos to this channel every week, as well as exclusive videos on our other social media platforms.
14:05I'm leaving you two videos here that I think you'll love.
14:07See you next week with more Science from a Human Perspective.
14:11Bye.
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