How diverse movement styles support us long-term from the inside

At Trika, we’re all about supporting your practice with a 'diverse plate' as an approach! Let us explain.. similar to how you eat different food groups, different colours on a plate, and textures, your body and brain are supported well by a variety of movement patterns too. Science is now confirming how a diverse practice isn't just about flexibility; it’s about rewiring your biology at a cellular level.

When we stick to the same routine, our brains go into "power-save" mode. By introducing diversity, and as examples; moving between the precision of Iyengar, the structure of Ashtanga, fluidity of a Vinyasa Flow, the stillness in Yin, and, strength in Strength & Conditioning classes - we trigger the release of Brain-Derived Neurotrophic Factor (BDNF).

Think of BDNF as fertiliser for the brain. It is the protein responsible for repairing neurons and growing new ones. A study by Cahn et al. (2017), found that an integrated practice of postures, breathwork, and meditation led to:

• A significant boost in BDNF: Literally keeping your brain young and adaptable.

• Lowered Inflammation: Reducing the biological toll of daily stress.

• Better Stress Response: Improving how your system "toggles" between work and rest.

There is also another part to this called 'hormesis'- where our cells need occasional short bursts of healthy stress to stay young. These are called 'micro-shocks'- mild environmental challenges that activate a cell’s adaptive stress-response signaling pathways. In Mark Mattson's (2008) study, they show these micro-shocks activate our cells' survival genes.

Micro-shocks can consist of:

• Physical challenge: A temporary challenge to our muscular and cardiovascular system triggers the body to produce antioxidants, and to repair proteins.
  
  
• Temperature stressors: Heat generated during practice acts as a thermal micro-shock!
  
  
• Phytochemicals: The food we consume, like ginger and chilli provides these shocks to our system that boost immunity.
  
  
• Energy bursts: Small moments of higher intensity can trigger the removal of damaged proteins and mitochondria, replacing them with more efficient versions.

A diversity and balance in our practices allows our system to repair itself and protect us against the bigger stressors of life. Think of the diversity on our yoga plate as a way to balance your movement and restoration for our bodies- giving you an internal support for long-term resilience. In the eyes of science, variety protects us and supports our health, now and into the future!

Find our whole schedule here :) Maybe you'll see something new you'd like to have a try of next!

Citations:

Cahn, B. R., Goodman, M. S., Peterson, C. T., Cheng, R., Kasturi, J., & Chopra, D. (2017). Yoga, meditation, and mind-body health: Increased BDNF, cortisol awakening response, and altered inflammatory marker expression after a 3-month yoga and meditation retreat. Frontiers in Human Neuroscience, 11, 315. https://doi.org/10.3389/fnhum.2017.00315

Mattson, M. P. (2008). Hormesis Defined. Ageing Research Reviews, 7(1), 1–7. https://doi.org/10.1016/j.arr.2007.08.007