Close your eyes and think: What's the first thing most people do when they wake up? Before running to the bathroom or feeding your hungry body... Stretch! Dogs, cats, babies -they all do it too; stretching out their limbs with a big yawn. Humans raise their arms over their heads in their first morning stretch and there's actually psychological evidence to the wholesome good that this simple action gives your body.
What is a Victory Pose?
The Victory Pose is known by multiple names; power pose, mountain pose with arms up, upward salute, and many others. This is a simple standing pose with your legs shoulder width apart and arms stretched up in a V shape towards the sky. Some find that looking upward helps, or even adding an expression of gratitude during the pose.
Benefits
To reap the benefits, you can flow into this pose any time of the day, albeit when you first wake up, as a state change to refocus your mind, before an interview or a phone call -the possibilities are abundant. Benefits of the Victory Pose include:
Mood Boost
Confidence Boost
Decrease Cortisol
Invigorates Nervous System
Improves Posture
Releases Tension
Strengthens Arms and Shoulders
Lengthens and Strengthens Spine
Energizing
Science Behind How it Works
We've observed or experienced how closed body language creates a sense of uncertainty and meekness, while wide and uplifted body language exude confidence and power. There is also chemical shifts that occur within our brains that amplify these emotions. Amy Cuddy and Dana Carney conducted an experiment in 2010 comparing the hormone levels of high- and low- power poses (Matteo). The researchers found that after two minutes of high-power poses, the high-power pose group showed a decreased level of cortisol and an increased level of testosterone. This group also reported feeling more in control and empowered, taking more risks during the experiment. Consequently, the low-power pose group showed increased levels of cortisol and decreased testosterone, taking fewer risks during the course of the experiment.
The relation of these chemicals and the effects on our brains and bodies hinges on these levels of cortisol and testosterone. Cortisol is our stress hormone and related to a sense of low self-esteem which in turn can also hinder learning, memory, and increase risks of depression and other mental health problems. Testosterone on the other hand, amplifies our sense of confidence, enabling us to take action, more risks, and assert ourselves more.
The physical pose of the Victory Pose calms the monkey brain while the straight and sturdy stance imbues the body with confidence. This pose helps you claim your personal power in the moment or even help rewire your brain chemistry temporarily to help you jump out of a mental rut.
In Conclusion
This simple pose is effective and hardwired into our DNA. Sometimes the best solution is instinctual. And sometimes we need a reminder to "fake it until you become it." I frequently use this as a boost during the day or a method to refocus myself admits work and research since it only takes a few seconds and I feel the mental and physical uplifted. When it makes you feel this good, why not reach for the stars? Give it a good stretch and see how you feel!
References:
Lee, D. C. and EmbodyGR Team (2019 July 25). Raise Your Hands In The Air! [blog post]. Retrieved from https://www.feelbetterdogood.org/this-week/raise-your-hands-in-the-air
Matteo, A. and Ritter, M. (2015, April 11). Your Body Posture Can Change Your Brain [blog post]. Retrieved from https://learningenglish.voanews.com/a/your-body-posture-can-change-your-brain/2710394.html
Miles, M. (2023 May 2). Power poses: How to feel more confident with body language [blog post]. Retrieved from https://www.betterup.com/blog/power-poses
Moody, J. (2021, August 30). The Most Powerful One-Minute Routine You Never Heard Of [blog post]. Retrieved from https://medium.com/the-mood/the-most-powerful-one-minute-routine-you-never-heard-of-571d0ee3650a
Stevemagness (2020 January 31). Why Power Posing Works? Exploring Social Psychology [blog post]. Retrieved from https://www.scienceofrunning.com/2020/01/why-power-posing-works-exploring-social-psychology.html?v=47e5dceea252
TED (2012 October 1). Your body language may shape who you are | Amy Cuddy [YouTube video]. Retrieved from https://www.youtube.com/watch?v=Ks-_Mh1QhMc
Additional Sources:
Harvard Health (2021, August 14). Giving thanks can make you happier [blog post]. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier#:~:text=In%20positive%20psychology%20research%2C%20gratitude,adversity%2C%20and%20build%20strong%20relationships
May, K. T. (2012, October 1). Some examples of how power posing can actually boost your confidence [blog post]. Retrieved from https://blog.ted.com/10-examples-of-how-power-posing-can-work-to-boost-your-confidence/
Yogapedia (2020, March 6). Mountain Pose with Arms Up [blog post]. Retrieved from https://www.yogapedia.com/definition/7838/mountain-pose-with-arms-up#:~:text=Although%20a%20basic%20posture%2C%20mountain,Relieves%20fatigue%20and%20anxiety
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