Improvement in muscular strength, body flexibility and balance by yoɡasana and with reduced detraining effects by yoɡa breathing maneuvers: A non-randomized controlled study

Abstract

Background: Yoɡa was reported to have the potential to improve physical fitness. Its applications are being used by common persons for wellness, but literature on the training and detraining effects of components of yoga is scarce. Objectives: To explore the potential of different proportions of yoga postures (Yogasana) and yoga breathing maneuvers (YBM), consisting of Pranayama and kriya, on muscular strength, flexibility, and balance in training and detraining management. Methods: ː 32 physically active male students, aged 20.5 ± 1.3 yrs, were divided into control (CG) and yoga group (YG). YG practiced yogasana, YBM, and dhyana for 45 min in each session for 6 days per week for 12 weeks. From 1st week to 6th week, they practiced yogasana in greater proportion. 7th week onwards YBM was inducted by increasing its duration and varieties. CG did not practice yoga. Back-leg strength (BLS), Hand Grip Strength (HGS), flexibility, and balance were recorded before, the 6th week and 12th weekend of training. Results: ː.In YG, the pre-training value of BLS was 110.8 ± 12.6 kg. It increased (2.3 %) to 113.3 ± 11.4 kg (p < 0.001) on the 6th weekend. On the 12th weekend, it further increased in lesser magnitude (0.4 %) to 113.7 ± 11 kg (p < 0.05) and the pattern of improvement was the same in other parameters, but in flexibility and balance its magnitude was greater (p < 0.001). CG did not show such changes. Conclusions: ː Yogasana helps in the improvement of muscular strength, flexibility, and balance and YBM counteracts detraining effects in the absence of yogasana. Judiciously selected components of yoga/YBM may have applications in sports, occpational health and recuperative patients.

Keywords

• Muscle strength
• Flexibility
• Balance
• Training
• Detraining
• Yoga