{"id":2209,"date":"2025-02-08T19:56:49","date_gmt":"2025-02-08T16:56:49","guid":{"rendered":"https:\/\/rehab-base.ru\/?p=2209"},"modified":"2025-02-11T00:28:59","modified_gmt":"2025-02-10T21:28:59","slug":"%d1%81%d1%80%d0%b0%d0%b2%d0%bd%d0%b5%d0%bd%d0%b8%d0%b5-%d1%81%d0%b8%d0%bb%d0%be%d0%b2%d1%8b%d1%85-%d0%b8-%d1%80%d0%b5%d0%bb%d0%b0%d0%ba%d1%81%d0%b0%d1%86%d0%b8%d0%be%d0%bd%d0%bd%d1%8b%d1%85-%d0%bf","status":"publish","type":"post","link":"https:\/\/rehab-base.ru\/?p=2209","title":{"rendered":"\u0421\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0438 \u0440\u0435\u043b\u0430\u043a\u0441\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0445 \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u043e\u0432 \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438"},"content":{"rendered":"<p 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\u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b \u0441 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u043e\u0439, \u043f\u0440\u043e\u0434\u0435\u043c\u043e\u043d\u0441\u0442\u0440\u0438\u0440\u043e\u0432\u0430\u043b\u0430 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u0435 \u043d\u0430 33% \u043f\u043e \u0448\u043a\u0430\u043b\u0435 \u0441\u0438\u0442\u0443\u0430\u0442\u0438\u0432\u043d\u043e\u0439 \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u0438 23% \u043f\u043e \u0448\u043a\u0430\u043b\u0435 \u043b\u0438\u0447\u043d\u043e\u0441\u0442\u043d\u043e\u0439 \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438, 31% \u043f\u043e \u0448\u043a\u0430\u043b\u0435 \u0442\u0440\u0435\u0432\u043e\u0433\u0438 HADS \u0438 33% \u043f\u043e \u0448\u043a\u0430\u043b\u0435 \u0434\u0435\u043f\u0440\u0435\u0441\u0441\u0438\u0438, \u0430 \u0442\u0430\u043a\u0436\u0435 53% \u043f\u043e \u0438\u043d\u0434\u0435\u043a\u0441\u0443 \u0432\u044b\u0440\u0430\u0436\u0435\u043d\u043d\u043e\u0441\u0442\u0438 \u0431\u0435\u0441\u0441\u043e\u043d\u043d\u0438\u0446\u044b.<\/p>\n<p><strong>\u0420\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0438 \u0412\u044b\u0432\u043e\u0434\u044b:<\/strong> \u0421\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0432\u043b\u0438\u044f\u043d\u0438\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0441\u0438\u043b\u043e\u0432\u043e\u0439 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u043e\u0439 \u0428\u0430\u0432\u0430\u0441\u0430\u043d\u044b \u0438 \u043c\u043e\u0434\u0438\u0444\u0438\u0446\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0439 \u0446\u0438\u043a\u043b\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e \u0432 \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u0438 \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438 \u043a\u043b\u0438\u043d\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u044d\u0442\u0438\u0445 \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u043e\u0432 \u0441\u043e\u043f\u043e\u0441\u0442\u0430\u0432\u0438\u043c\u0430, \u0441\u0442\u0430\u0442\u0438\u0441\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0440\u0430\u0437\u043b\u0438\u0447\u0438\u0439 \u043d\u0435  \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0435\u043d\u043e, \u0430 \u0437\u043d\u0430\u0447\u0438\u0442 \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b \u0441 \u0441\u0438\u043b\u043e\u0432\u044b\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438, \u0442\u0430\u043a\u0436\u0435, \u043a\u0430\u043a \u0438 \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b \u0441 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u043e\u0439 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0442 \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438.<\/p>\n<p><strong>\u041a\u043b\u044e\u0447\u0435\u0432\u044b\u0435 \u0441\u043b\u043e\u0432\u0430:<\/strong> \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u044c, \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u044f \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438, \u0439\u043e\u0433\u0430 \u043f\u0440\u0438 \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438.<\/p>\n<h1>Comparison of Strength and Relaxation Yoga Therapy Protocols for Reducing Anxiety<\/h1>\n<div style=\"width: 50%; float: right;\">\n<p align=\"right\"><strong>Rachek T.S.  <\/strong><br \/>\nYoga therapist, ITSO graduate. Russia, Moscow. <\/p>\n<p align=\"right\"><strong>Agapkin S.N.  <\/strong><br \/>\nITSO Rector, PhD Moscow, Russia.<\/p>\n<p align=\"right\"><strong> <\/strong>\n<\/p>\n<\/div>\n<h2>Abstract<\/h2>\n<p><strong>Objective<\/strong>: The relevance of this study is due to the need to clarify the protocols of work and types of exercises that can be indicated for reducing anxiety, with the exception of well-researched breathing and relaxation techniques. Long-term stress exposure can lead to a pathological condition- anxiety disorder, which means that effective and accessible methods for correcting this condition are needed. The novelty of the study lies in the assessment of the effect of the strength interval protocol on reducing anxiety compared to stretching according to a modified cyclic meditation protocol. One of the well-known relaxation protocols is cyclic meditation, the benefits of which for reducing anxiety have been confirmed by numerous studies, its effects have been well studied, but such a protocol has a significant drawback- the lack of aerobic exercise. There is insufficient data on the use of strength exercises, and, in particular, strength yoga asanas for increased anxiety. A strength protocol may be preferable in cases where, in addition to reducing anxiety, it is also necessary to correct other health disorders, such as the musculoskeletal system, metabolic syndrome, etc., as well as in the absence of any physical activity in a person. If strength exercises are used in a measured manner and with subsequent compensation, then such a load can help reduce the level of anxiety.<\/p>\n<p><strong>Methods and participants: <\/strong>The study involved 22 people aged 15 to 57 years. 22 study participants were randomized into 2 groups of 11 people. Group 1 (n=11), whose participants performed the strength protocol, demonstrated a 40% reduction in the State Anxiety Scale and 27% in the Trait Anxiety Scale, 52% in the HADS Anxiety Scale and 54% in the Depression Scale, as well as 65% in the Insomnia Severity Index. Group 2 (n=11), whose participants performed the relaxation protocol with stretching, demonstrated an improvement of 33% in the State Anxiety Scale and 23% in the Trait Anxiety Scale, 31% in the HADS Anxiety Scale and 33% in the Depression Scale, as well as 53% in the Insomnia Severity Index.<\/p>\n<p><strong>Results and Conclusions:<\/strong> Comparison of the effects of the technique of power interval Shavasana and modified cyclic meditation showed that the clinical effectiveness of these protocols in reducing anxiety is comparable, no statistical differences were found, which means that the protocol with strength exercises, as well as the protocol with stretching, are suitable for reducing anxiety.<\/p>\n<p><strong>Keywords:<\/strong> anxiety, yoga therapy for anxiety, yoga for anxiety<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043a\u043e\u043d\u0444\u0435\u0440\u0435\u043d\u0446\u0438\u0438 \u041d\u0430\u0443\u043a\u0430 \u0419\u043e\u0433\u0435, 2023 \u0433\u043e\u0434. \u0420\u0430\u0447\u0435\u043a \u0422.\u0421. \u0419\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0435\u0432\u0442, \u0432\u044b\u043f\u0443\u0441\u043a\u043d\u0438\u043a \u0418\u0422\u0421\u041e. \u0420\u043e\u0441\u0441\u0438\u044f, \u041c\u043e\u0441\u043a\u0432\u0430., lionet8line@gmail.\u0441om. \u0410\u0433\u0430\u043f\u043a\u0438\u043d \u0421.\u041d. \u0420\u0435\u043a\u0442\u043e\u0440 \u0418\u0422\u0421\u041e, \u043a.\u043f.\u043d. \u041c\u043e\u0441\u043a\u0432\u0430, \u0420\u043e\u0441\u0441\u0438\u044f. \u00a0\u0423\u0414\u041a159.942 \u041c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043a\u043e\u043d\u0444\u0435\u0440\u0435\u043d\u0446\u0438\u0438 \u041d\u0430\u0443\u043a\u0430 \u0419\u043e\u0433\u0435 2023 \u0433\u043e\u0434. \u0420\u0415\u0417\u042e\u041c\u0415 \u0426\u0435\u043b\u044c \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f:\u00a0\u0410\u043a\u0442\u0443\u0430\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0434\u0430\u043d\u043d\u043e\u0433\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043e\u0431\u0443\u0441\u043b\u043e\u0432\u043b\u0435\u043d\u0430 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u044c\u044e \u0443\u0442\u043e\u0447\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u043e\u0432 \u0440\u0430\u0431\u043e\u0442\u044b \u0438 \u0432\u0438\u0434\u043e\u0432 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c \u043f\u043e\u043a\u0430\u0437\u0430\u043d\u044b \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438, \u0437\u0430 \u0438\u0441\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435\u043c \u0445\u043e\u0440\u043e\u0448\u043e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u043d\u044b\u0445 \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0438 \u0440\u0435\u043b\u0430\u043a\u0441\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0445 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/rehab-base.ru\/?p=2209\"> <span class=\"screen-reader-text\">\u0421\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0438 \u0440\u0435\u043b\u0430\u043a\u0441\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0445 \u043f\u0440\u043e\u0442\u043e\u043a\u043e\u043b\u043e\u0432 \u0439\u043e\u0433\u0430\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0434\u043b\u044f \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u0432\u043e\u0436\u043d\u043e\u0441\u0442\u0438<\/span> \u041f\u043e\u0434\u0440\u043e\u0431\u043d\u0435\u0435 &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[20],"tags":[],"class_list":["post-2209","post","type-post","status-publish","format-standard","hentry","category-sci_yoga_2023"],"_links":{"self":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts\/2209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2209"}],"version-history":[{"count":0,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=\/wp\/v2\/posts\/2209\/revisions"}],"wp:attachment":[{"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rehab-base.ru\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}