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A Comprehensive Review of Yoga and Core Strength: Strengthening Core Muscles as Important Method for Injury Prevention (Lower Back Pain) and Performance Enhancement in Sports

Authors:

Abstract

The core strength is essential not only for athletes but also for everyone to perform everyday's household chores with ease and efficiency. Core strength means to strengthen the muscles deep within the abdomen which connect to the spine and pelvis which control the position and movement of the central portion of the body. Strengthening of core muscles is important for injury prevention (lower back pain) and performance enhancement in sports. The purpose of the study was to review the literature and findings on the effects of Yoga exercise as a part of sports training method and fitness programs. Fifteen papers were found to be relevant for this review. There are five simple yoga poses: Ardha Phalakasana (Low plank), Vasisthasana (side plank), Purvottanasana (inclined plane), Sarvangasana (shoulder stand), and Virabhadrasana (Warrior) are found to be very effective for strengthening core muscles. They are the most effective poses to build core strength and flexibility to the core muscles. The study suggests that sports and fitness trainers should include these yoga exercises in their programs to strengthen core muscles.
A Comprehensive Review of Yoga and Core Strength: Strengthening Core
Muscles as Important Method for Injury Prevention (Lower Back Pain) and
Performance Enhancement in Sports
Authors : Pintu Modak
Abstract : The core strength is essential not only for athletes but also for everyone to perform everyday's household chores
with ease and efficiency. Core strength means to strengthen the muscles deep within the abdomen which connect to the spine
and pelvis which control the position and movement of the central portion of the body. Strengthening of core muscles is
important for injury prevention (lower back pain) and performance enhancement in sports. The purpose of the study was to
review the literature and findings on the effects of Yoga exercise as a part of sports training method and fitness programs.
Fifteen papers were found to be relevant for this review. There are five simple yoga poses: Ardha Phalakasana (Low plank),
Vasisthasana (side plank), Purvottanasana (inclined plane), Sarvangasana (shoulder stand), and Virabhadrasana (Warrior) are
found to be very effective for strengthening core muscles. They are the most effective poses to build core strength and
flexibility to the core muscles. The study suggests that sports and fitness trainers should include these yoga exercises in their
programs to strengthen core muscles.
Keywords : core strength, yoga, injuries, lower back
Conference Title : ICSEHS 2017 : 19th International Conference on Sport, Exercise and Health Sciences
Conference Location : Vancouver, Canada
Conference Dates : August 07-08, 2017
World Academy of Science, Engineering and Technology
International Journal of Sport and Health Sciences
Vol:11, No:8, 2017
International Science Index, Sport and Health Sciences Vol:11, No:8, 2017 waset.org/abstracts/57946
dai.waset.org/1307-6892/57946International Scholarly and Scientific Research & Innovation 11(8) 2017 1
... Similarly, previous studies showed positive outcomes in core muscle strength after yoga interventions of various intensity (38)(39)(40). Two review articles (37,73), furthermore, denoted the relevance of specific yoga postures for strengthening core muscles. It can be concluded that weekly regularity of yoga practice results in enhanced core muscle strength. ...
Article
Full-text available
Beneficial physical and physiological health outcomes of yoga practice are well-supported by empirical data. However, whether weekly frequency of training is sufficient to evoke positive changes, is still an open question. The present intervention study investigated the effects of 10 weekly sessions of beginner level hatha yoga with respect to indicators of physical fitness and physiological markers. 82 young women (mean age of 22.0 ± 3.83 years) participated in the study. The yoga group (N = 49) attended a yoga course consisting of 10 sessions (1.5 h each) on a weekly basis. The control group (N = 33) did not receive any intervention. BMI, body fat percentage, balance (one-leg-stand test with open and closed eyes, functional reach test), flexibility (side bend test, modified sit and reach test) core muscle strength (plank test) as well as resting heart rate (HR), and heart rate variability (HRV) were assessed 1 week before and after the course. Both frequentist and Bayesian analysis showed an improvement in flexibility and balance in the yoga group compared to the control group. The yoga group showed also increased core muscle strength. No changes with respect to BMI, body fat percentage, resting HR and HRV were found. Ninety minute beginner level hatha yoga classes were characterized by 93.39 HR and 195 kcal energy consumption on average. The present findings suggest that weekly setting of a 10-session long hatha yoga training leads to improvements in balance, flexibility and core muscle strength among healthy young women. However, for changes in BMI, body fat percentage, resting HR and HRV longer, and/or more intense interventions are needed.
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