Effects of hatha yoga exercises on spine flexibility in young adults

Abstract

Study aim: To assess the effects of yoga exercises on the flexibility of the spine in male and female students aged 19–22 years old.
Material and methods: The study comprised 59 male and female first-year students, aged 19–22 years old (mean 19.6 ± 0.9), studying Sport and Tourism Management at the Jerzy Kukuczka Academy of Physical Education in Katowice. The participants took part in an obligatory yoga class, of 90 minutes duration, once a week over a 13-week period. The ranges of motion of the spine in the sagittal, frontal and transverse planes were measured using the Rippstein Plurimeter-V.
Results: The study indicated a statistically significant increase of the spine flexibility in forward and lateral bending before and after the yoga classes in the entire studied group. In the men, a significant increase of the range of motion in backward bending was also noted. In the women, and in all of the participants (women and men together), a significant increase of the range of motion in the torsion was noted.
Conclusions: Regular yoga exercises could increase the flexibility of the spine and the hamstring muscles. Hatha yoga training may be a good intervention for improving flexibility, but for better results it should be performed more often than once a week.

Full text

Biomedical Human Kinetics, 8, 113–116, 2016
DOI: 10.1515/bhk-2016-0016
Original Paper
Effects of hatha yoga exercises on spine exibility in young adults
Małgorzata Grabara
Faculty of Health-Related Physical Activity, Department of Physical Education, Jerzy Kukuczka Academy of Physical
Education, Katowice, Poland
Summary
Study aim: To assess the effects of yoga exercises on the exibility of the spine in male and female students aged 19–22 years
old.
Material and methods: The study comprised 59 male and female rst-year students, aged 19–22 years old (mean 19.6 ± 0.9),
studying Sport and Tourism Management at the Jerzy Kukuczka Academy of Physical Education in Katowice. The participants
took part in an obligatory yoga class, of 90 minutes duration, once a week over a 13-week period. The ranges of motion of the
spine in the sagittal, frontal and transverse planes were measured using the Rippstein Plurimeter-V.
Results: The study indicated a statistically signicant increase of the spine exibility in forward and lateral bending before and
after the yoga classes in the entire studied group. In the men, a signicant increase of the range of motion in backward bending
was also noted. In the women, and in all of the participants (women and men together), a signicant increase of the range of
motion in the torsion was noted.
Conclusions: Regular yoga exercises could increase the exibility of the spine and the hamstring muscles. Hatha yoga train-
ing may be a good intervention for improving exibility, but for better results it should be performed more often than once
a week.
Key words: Yoga training – Range of motion – Spinal exibility – Students – Fitness
Introduction
Flexibility is the one of components of health-related
physical tness. Flexibility can be dened as a property of
the musculoskeletal system, which determines the range
of motion that is achievable without injury to the joints.
Flexibility implies “freedom to move”, and is the ability
to engage a part, or parts of the body, in a wide range of
purposeful movements at the required speed [1].
Flexibility exercises should be performed by all age
groups: children, adolescents, adults and the elderly.
World Health Organisation (WHO) recommends tak-
ing part in muscle-strengthening activities that involve
the major muscle groups on 2 or more days a week [20].
The American College of Sports Medicine (ACSM) and
the American Heart Association (AHA) also rec ommend
performing activities to increase exibility. Flexibility ex-
ercises should be performed using the major muscles and
holding a position for at least 60 seconds, on a minimum
of 2–3 days each week [2].
Flexibility exercises may contribute to the retention of
musculoskeletal integrity and reduce orthopaedic complica-
tions in later life [9]. The primary results of these exercises
are a transient increase in the musculotendon unit length,
resulting from actin-myosin complex relaxation; and a last-
ing increase through alterations in the surrounding extracel-
lular matrix [15]. Maintaining optimal exibility could be
important for ensuring a good posture and eliminating the
causes of several disabilities, e.g. lower back pain [1].
Hatha yoga (physical yoga) is one of the forms of t-
ness activities that are dened as exercising both the body
and mind. Hatha yoga is comprised of many poses and
their variations, which are called “asanas”. Regular yoga
training can result in many health benets [5]. Yoga ex-
ercises have been shown to be effective in the prevention
of chronic diseases of civilisation, such as cardiovascular
diseases [8, 13], depression [16], diabetes [17], and lower
back pain [11, 19]. Regular hatha yoga training may also
be effective in decreasing stress [10], improving posture
[4], and improving the health-related aspects of physical
tness [18] including exibility.
Author’s address Małgorzata Grabara, Jerzy Kukuczka Academy of Physical Education, 72 Mikołowska Street, 40-065 Katowice,
Poland m.grabara@awf.katowice.pl
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M. Grabara
114
The aim of this study was to assess the effects of yoga
exercises on the exibility of the spine in male and female
students aged 19–22 years old.
Material and methods
Participants
The study involved 59 male and female rst-year stu-
dents, aged 19–22 years old (mean 19.6 ± 0.9), study-
ing Sport and Tourism Management at the Jerzy Kuku-
czka Academy of Physical Education in Katowice. The
mean body height and body mass for the women were
166.4 ± 6.3 and 61.6 ± 9.1, respectively; and for the men
were 181.4 ± 6.1 and 78.6 ± 12.6, respectively.
The inclusion criteria for this study were as follows:
regular participation in the yoga classes during the 13-week
period (only one absence was permitted), a lack of inju-
ries, attendance at both measurements, non-involvement
in sports or other forms of physical activity on a regular
basis, and consent to participate in the study.
The study was approved by the Bioethics Committee
of the Jerzy Kukuczka Academy of Physical Education in
Katowice (Poland), and conformed to the standards set by
the Declaration of Helsinki. All of the participants were
presented with a comprehensive description of the aim
and methods of the study.
Methods and procedures
The participants took part in an obligatory hatha yoga
class of 90 minutes duration, once a week for a period of
13 weeks. The hatha yoga sessions began with the Moun-
tain Posture (Tadāsana), and continued with subsequent
positions that focused primarily on improving exibility,
muscle strength and endurance, balance, and the elonga-
tion of the spine.
The following yoga postures were performed: Chair
Posture (Utkatāsana), Standing Forward Bend (Uttāsana),
Pyramid Pose (Parsvottanāsana), Downward Facing Dog
Pose (Adho-mukha Śvanāsana), Upward Facing Dog Pose
(Urdhva-mukha Śvanāsana), plank (Phalakāsana), low
plank (Catu ranga Dandāsana), side plank (Vasisthāsana),
Warrior Poses I, II and III (Virabhadrāsana I, II, III),
Tree Posture (Vrksāsana), Extended Triangle Pose (Ut-
thita trikonāsana), Extended Side Angle Pose (Utthita
Parśva Konāsana), Revolved Triangle Pose (Parivrtta-
trikonāsana), Revolved Side Angle Pose (Parivrtta
Parsvakonāsana), Locust Pose (Salabhāsana), Bow Posture
(Dhanurāsana), Upper Bow Pose (Urdhva Dhanurāsana),
Cobra (Bhujangasāna), Camel Pose (Ustrāsana), Cow
Face Pose (Gomukhāsana), Intense Dorsal Stretch Pos-
ture (Paschimottanāsana), Revolved Forward Bend
Pose (Parivrtta Paschimottanāsana), Bound Angle Pose
(Baddha Konāsana), Wide Seated Forward Bend Pose
(Upavistha Konāsana), Sage’s Pose (Marichyāsana), Sit-
ting Half Spinal Twist (Ardha-matsyendrāsana), Upward
Extended Feet Pose (Urdhva Prasarita Padāsana), Sleep-
ing Vishnu Pose (Anantāsana), Supported Shoulder Stand
(Sarvangāsana) and Plow Pose (Halāsana).
The classes always ended with the Corpse Pose
(Savāsana). The practitioners could utilise blocks and
straps for assistance. Meditation and breathing (pranaya-
ma) practices were not included in the classes.
The measurements were carried out before the rst
(hatha) yoga class (pre-test); and after the last yoga class
(post-test). They were performed after a 10-minute warm-
up. In order to avoid errors, each measurement was repeat-
ed twice, and the best result was recorded.
The ranges of motion of the spine (thoracic and lumbar
segments combined) in the sagittal, frontal and transverse
planes were measured using a Plurimeter-V gravity incli-
nometer (Dr Rippstein, Zurich, Switzerland). The non-
invasive inclinometer technique is recognised as a reliable
and valid measurement method.
The forward and backward ranges of bending were
measured in a standing position with the subject’s feet
placed hip-width apart. The plurimeter was applied to the
upper back and was reset, and the measurement was then
repeated after the maximum forward bend or the maximum
backward bend. The lateral bends were also measured in
a standing position with the subject’s feet placed hip-width
apart. The plurimeter was applied between the lateral part of
the neck and shoulder, and on the side of the body to which
the bend was applied. The plurimeter was reset, and after
the maximum left and right bends took place, the results
were recorded. The torsional range of motion was measured
with the participant’s trunk bent forward at 90 degrees and
the feet stretched apart. The participant held a gym bar at
the height of the shoulder blades, and the plurimeter was re-
set according to the horizontal level and placed on the back
at the Th2–4 level. After rotating the torso to the left and the
right, the results were recorded [6].
Statistical analysis
The results are expressed as the mean and the standard
deviation (x¯ ±SD). The normality of distribution was ver-
ied with the Shapiro test. The results of the pre-test and
post-test measurements were compared with the paired
samples t-test or the Wilcoxon signed-rank test. The level
of signicance was set at p ≤ 0.05. The statistical analysis
was performed using STATISTICA v. 10 software (Statsoft
Inc., USA).
Results
The results indicated a statistically signicant increase
of the spine exibility in forward and lateral bending before
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Effects of hatha yoga exercises on spine exibility in young adults
115
and after the yoga classes, in the entire studied group. In
the men, a signicant increase of the range of motion in
backward bending was also noted. In the women, and in
all of the participants (women and men together), a sig-
nicant increase of the range of motion in the torsion was
noted (Table 1).
Discussion
The aim of this study was to assess the effects of yoga
exercises on the spine exibility in young adults – male
and female students who were participants in a yoga class.
The ndings showed an increase in the range of motion in
most, but not in all of the tested movements, as a result of
regular yoga exercises.
The increase in the range of motion in the forward
bends, recorded in both women and men, could be re-
lated to better hamstring exibility. Most of the hatha
yoga poses involving forward bends should be performed
an elongated spine and straight knees, which leads to the
improvement of hamstring exibility. Flexibility of the
hamstrings is important for health and for physical tness.
Furthermore, a reduction of their exibility could lead to
an increased risk of damage to the musculoskeletal sys-
tem [14].
A signicant improvement in the backward bending
was noted only in the men. Generally, the participants
did not like performing backward bends in the hatha yoga
classes, because they experienced lower back pain or dis-
comfort in the lumbar region. However, if the backward
bends are performed with a decrease in the pelvic antever-
sion, then there will be a lack of pain or tension in the
lumbar region muscles. A signicant increase in the lateral
bending was observed in all of the participants. This could
be considered surprising, because there is a lack of lat-
eral bends in hatha yoga training. On the other hand, there
are numerous poses which improve the exibility of the
hip adductors, as well as poses which elongate the spine.
For example, the Extended Triangle Pose or Extended
Side Angle Pose are poses (asanas) that improve the range
of motion in the hip joints and elongate the spine in the
vertical axis. A signicant increase of the torsional range
of motion was noted only in the women and in the group
that included all of the participants. Hatha yoga comprises
numerous poses with trunk twists, e.g. Revolved Triangle
Pose, Revolved Forward Bend Pose, Sage’s Pose and Sit-
ting Half Spinal Twist.
The lack of a signicant increase in the torsional range
of motion in the men, and of the range of the backward
bends in the women, does not necessarily imply that
a hatha yoga intervention is not benecial for the spinal
mobility in all planes.
Previous studies investigating the effects of the spinal
exibility in all planes after a hatha yoga intervention are
limited. The study conducted by Grabara and Szopa, us-
ing the same method of measurement as the current study,
indicated that practicing yoga asana even once a week led
to an increase in the range of motion of the spinal joints
and better exibility of the hamstring muscles in women
50–79 yrs. who attended yoga classes for 20 weeks [6].
Also, the study performed by Tran et al. involving women
and men aged 18–27 yrs. conrmed an improvement in
the range of forward and backward bending, and also re-
vealed an improvement in the participants’ exibility of
the ankle and shoulder joints [18]. Grabara et al. reported
in their study that women exercising with yoga postures
had more signicant improvements in the exibility of
the hamstrings, hip exors and the range of bending back-
ward than a control group that performed the other activi-
ties [7]. The other studies also conrm an improvement in
the exibility of individuals who regularly exercise with
yoga postures [3, 12]. The present ndings are in line with
the previous studies, and indicate that the exibility of the
spine and the hamstring muscles could increase as a result
of regular yoga exercises.
However, the present study has some limitations. For ex-
ample, although there was an assessment and a comparison
Groups Women (n = 37) Men (n = 22) Combined group (n = 59)
Studied parameters Pre-test Post-test Pre-test Post-test Pre-test Post-test
Forward bend 129.3 ±21.1 137.7 ±18.1* 129.9 ±15.5 136.1 ±15.4* 129.5 ±19 137.1 ±17*
Backward bend 65.6 ±9.8 64.9 ±10.4 66 ±15.7 73.2 ±16* 65.9 ±12.3 67.6 ±13.6
Left bend 49.2 ±11.2 57 ±10.1* 56.8 ±12.5 63.5 ±9.4* 52.1 ±12.1 59.4 ±10.3*
Right bend 52.3 ±11.7 57.3 ±10.9* 57.5 ±11.8 65.7 ±9.7* 54.2 ±11.9 60.5 ±11.2*
Left torsion 58.6 ±11 64.4 ±14.5* 62.9 ±10.7 65.6 ±9.4 60.2 ±11 64.8 ±12.8*
Right torsion 59 ±11.2 64.9 ±13.7* 65.6 ±13.3 66.7 ±12.4 61.5 ±12.3 65.6 ±13.1*
Table 1. Flexibility parameters measured before (pre-test) and after (post-test) the yoga classes
The values are expressed as the mean ± standard deviation (SD) * Signicantly different from the pre-test condition at p < 0.05
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M. Grabara
116
of the exibility before and after the yoga classes, the study
lacked a control group; therefore, there was no comparison
of the observed changes with a control group.
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Received 15.06.2016
Accepted 08.08.2016
© University of Physical Education, Warsaw, Poland
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