A Comparison Of Dynamic And Static Yoga Programs On Body Composition, Flexibility, And Balance

Abstract

Essentrics is a dynamic full body stretch and strengthening workout that requires dynamic movements such as, but not limited to, ceiling reaches, side-to-side bends with lunges, and side leg lifts that may elicit improvements in body composition, flexibility, and balance. PURPOSE: To examine the benefits of 6-weeks long Essentrics (dynamic) program compared to standard (static) Yoga on body composition, flexibility, and balance. METHODS: Thirty-one participants (24 females and 7 males, age = 20.4 ± 0.2 yrs, and BMI = 22.58 ± 0.55 kg/m2) were assigned to two groups - a standard Yoga (YOG, n = 20) and an Essentrics (ESS, n = 11) group. Each group met 3 times per week for a total of 45-50 minutes per day for 6 weeks. Anthropometric measurements, body composition (dual-energy x-ray absorptiometry), flexibility (sit-and-reach), and balance (lower extremity Y-balance) were assessed before and after the 6-week program. Measurements of the balance test included 3 reaches and their combined values [anterior (ANT), posteromedial (PM), posterolateral (PL), and composite reach distance (CRD)]. All reaches were averaged for the right and left side and then normalized to leg length. Data were analyzed using an ANOVA with repeated measures (p < 0.05), and a post-hoc test was performed if any significant main or interaction effects were found. RESULTS: There were no significant differences in flexibility and balance between YOG and ESS groups. However, both groups improved their balance after 6-weeks of program; PM (87.13 ± 11.64 cm to 92.25 ± 9.91 cm, p = .001), PL (82.88 ± 11.28 to 88.62 ± 9.62 cm, p = .002), CRD (225.96 ± 27.17 to 238.26 ± 22.98 cm, p = .001), normalized PM (98.31 ± 11.68 to 104.27 ± 11.14%, p = .001), normalized PL (93.60 ± 11.98 to 100.15 ± 10.70%, p = .001), and normalized CRD (255.12 ± 27.89 to 269.21 ± 25.07%, p = .001). Additionally, the flexibility improved (51.42 ± 8.24 to 53.38 ± 7.04 cm, p = .010) after 6-weeks of program. Interestingly, total body fat percentage was significantly reduced only in the YOG group (24.44 ± 6.73 to 23.51 ± 6.32%, p = .002). CONCLUSION: Regardless of the type of yoga program followed (static vs. dynamic), both improved flexibility and balance. Individuals seeking to improve balance and/or flexibility can benefit from either program.