The Effect of Yoga Postures on Balance, Flexibility, and Strength in Healthy High School Females

The effects of yoga practice on balance, strength, coordination and flexibility in healthy children aged 10-12 years

OBJECTIVE

The purpose of this study was to investigate the effects of yoga practice on balance, strength, coordination, and flexibility in healthy children aged 10-12 years.

STUDY DESIGN

Quasi-experimental, nonrandomized.

BACKGROUND

Research on the effects of yoga in children has focused on the benefits seen in non-healthy children or on the effects on hand grip strength and motor performance. The studies on the effects of yoga on balance, strength, coordination, and flexibility have been limited.

METHODS AND MEASURES

A convenience sample of 26 children, aged 10-12 years was obtained. The children participated in 40 min yoga sessions, led by a registered yoga teacher, 1-3 times per week for 8 weeks. The Bruininks-Oseretsky Test of Motor Proficiency, second edition (BOT-2), the sit and reach test, and the 90/90 hamstring flexibility test were administered at baseline and at the end of the 8 weeks. Descriptive statistics were calculated for all measurements. A Shapiro-Wilk test was used to test normality. A Wilcoxin signed-rank test was used to analyze pre- and post-test measurements for all variables.

RESULTS

There was a statistically significant within-subject difference from pre-test to post-test for balance (p = 0.026), sit and reach (p = 0.000), popliteal angle right (p = 0.005), and popliteal angle left (p = 0.018). There were no statistically significant differences in strength and bilateral coordination from pre-to post-test measurements.

CONCLUSIONS

Yoga may be a beneficial form of exercise in the school-based setting for improving balance and flexibility in healthy children.

A systematic review of yoga for balance in a healthy population

OBJECTIVE

A systematic review was done of the evidence on yoga for improving balance.

DESIGN

Relevant articles and reviews were identified in major databases (PubMed, MEDLINE(®), IndMed, Web of Knowledge, EMBASE, EBSCO, Science Direct, and Google Scholar), and their reference lists searched. Key search words were yoga, balance, proprioception, falling, fear of falling, and falls. Included studies were peer-reviewed articles published in English before June 2012, using healthy populations. All yoga styles and study designs were included. Two (2) raters individually rated study quality using the Downs & Black (DB) checklist. Final scores were achieved by consensus. Achievable scores ranged from 0 to 27. Effect size (ES) was calculated where possible.

RESULTS

Fifteen (15) of 152 studies (age range 10-93, n=688) met the inclusion criteria: 5 randomized controlled trials (RCTs), 4 quasi-experimental, 2 cross-sectional, and 4 single-group designs. DB scores ranged from 10 to 24 (RCTs), 14-19 (quasi-experimental), 6-12 (cross-sectional), and 11-20 (single group). Studies varied by yoga style, frequency of practice, and duration. Eleven (11) studies found positive results (p<0.05) on at least one balance outcome. ES ranged from -0.765 to 2.71 (for 8 studies) and was not associated with DB score.

CONCLUSIONS

Yoga may have a beneficial effect on balance, but variable study design and poor reporting quality obscure the results. Balance as an outcome is underutilized, and more probing measures are needed.