Impact of 10-weeks of yoga practice on flexibility and balance of college athletes

Abstract

Background:With clearer evidence of its benefits, coaches, and athletes may better see that yoga has a role in optimizing performance.Aims:To determine the impact of yoga on male college athletes (N = 26).Methods:Over a 10-week period, a yoga group (YG) of athletes (n = 14) took part in biweekly yoga sessions; while a nonyoga group (NYG) of athletes (n = 12) took part in no additional yoga activity. Performance measures were obtained immediately before and after this period. Measurements of flexibility and balance, included: Sit-reach (SR), shoulder flexibility (SF), and stork stand (SS); dynamic measurements consisted of joint angles (JA) measured during the performance of three distinct yoga positions (downward dog [DD]; right foot lunge [RFL]; chair [C]).Results:Significant gains were observed in the YG for flexibility (SR, P = 0.01; SF, P = 0.03), and balance (SS, P = 0.05). No significant differences were observed in the NYG for flexibility and balance. Significantly, greater JA were observed in the YG for: RFL (dorsiflexion, l-ankle; P = 0.04), DD (extension, r-knee, P = 0.04; r-hip; P = 0.01; flexion, r-shoulder; P = 0.01) and C (flexion, r-knee; P = 0.01). Significant JA differences were observed in the NYG for: DD (flexion, r-knee, P = 0.01: r-hip, P = 0.05; r-shoulder, P = 0.03) and C (flexion r-knee, P = 0.01; extension, r-shoulder; P = 0.05). A between group comparison revealed the significant differences for: RFL (l-ankle; P = 0.01), DD (r-knee, P = 0.01; r-hip; P = 0.01), and C (r-shoulder, P = 0.02).Conclusions:Results suggest that a regular yoga practice may increase the flexibility and balance as well as whole body measures of male college athletes and therefore, may enhance athletic performances that require these characteristics.

Yoga research review

“…It's interesting in this light that the upward facing dog pose was the most popular pose among grade school students [15]. Another study measuring flexibility by joint angles suggested that after 10 weeks of yoga, a yoga group versus a nonyoga group of athletes showed increased flexibility and balance during different yoga poses including downward dog, upward dog, right foot lunge and the chair pose [27]. Yoga has been compared to other active exercise groups including calisthenics and stretchingestrengthening exercise groups.…”

The Application and Effectiveness of Yoga in Prevention and Rehabilitation of Sport Injuries in Athletes Participating in Competitive Sport

“…They have demonstrated that this sequence of preparation tends to augment lumbar spine stiffness. 4. Yoga in regular athlete training Polsgrove et al (2016) have examined the effect of yoga in athletes.…”

“…4. Yoga in regular athlete training Polsgrove et al (2016) have examined the effect of yoga in athletes. They have included yoga as an additional component in the regular athlete training and observed significant improvements in balance and flexibility.…”

“…With the available evidence, Yoga (specifically yoga postures and pranayama) maybe associated with improvement in cardio-vascular fitness ( KVV Prasad, et al, 2001;Tran, et al, 2001) and scientifically proven to positively effect on a person's physical and psychological conditions (Birch, 1995;Lidell, et al, 1983), bringing a better mind-body equilibrium. There are also studies that practice of yoga postures and pranayama have improved sports performance (Snehal, et al, 2014;Polsgrove, et al, 2016;Brynzak, et al, 2013;Powell, et al, 1999;. However, there are no evidence based scientific studies about effectiveness of yoga in treatment of sport injuries.…”

Yoga and Health

“…Yoga interventions are known to affect physical health by improving muscular fitness, 5,6,36 flexibility, 2,8,22,25 increasing motor control and performance, 29,35 alter metabolism and autonomic function 35 and improve ventilatory functions of the lungs including a prolongation of breath holding time. 1,12 The practices of Asanas and pranayama are effective for improvement of strength and flexibility, enhance the joints range motions, blood circulation, and purification of the gastro-intestinal tract.…”