The Effects of Vinyasa Yoga on Cardiovascular and Physical Fitness as well as Psychological Profiles of Well‐being

Abstract

Studies have shown that runners and yogis have similar cardiovascular fitness profiles and that sun salutations increase the heart rate into cardiovascular endurance zones. Also, yoga has been known as completmentary therapy to improve depression, anxiety and insomnia. However, there has been little studied about how Vinyasa yoga affects the cardiovascular system and psychological well‐being in sedentary humans. Thus, this study seeks to provide further evidence for the role of yoga training in sedentary young adults.PURPOSETo determine if Vinyasa yoga training improves the cardiovascular system, psychological well‐being, and physical fitness in sedentary young adults.METHODSTwenty‐five college students were recruited and 11 students completed Vinyasa yoga training, 1 hour per day, 3 days per week for 8 weeks (Yoga group) and 14 students were in the control group (CON). Maximal oxygen consumption (VO2max), cardiac output at 50% of VO2max, upper‐body handgrip strength, lower‐body leg strength (1‐repetition maximum of knee extension), and body composition (% body fat) were measured before and after 8‐week yoga training. Also, plasma cortisol levels, pain, perceived stress, and psychological well‐being tests were measured. One‐way ANCOVA was used to determine differences in the variables between the groups.RESULTSCardiac output was significantly decreased in yoga group after 8‐week yoga training, compared with the CON (9.6±0.4 L/min vs. 10.8±0.4 L/min, respectively, P=0.044). VO2max was significantly increased in yoga group after 8‐week yoga training, compared with the CON (37.3±1.0 ml/kg/min vs. 30.6±0.9 ml/kg/min, respectively, P<0.001). Plasma cortisol was significantly decreased in yoga group after 8‐week yoga training, compared with the CON (20.3±1.85 ug/dl vs. 25.7± 1.63 ug/dl, respectively, P=0.042). Body fat (%) was significantly reduced in yoga group after 8‐week yoga training, compared with the CON (24.6±0.4% vs. 26.0±0.4%, respectively, P=0.027). Lower body muscle strength was significantly increased in yoga group after 8‐week yoga training, compared with the CON (39.5±1.4 kg vs. 31.7±1.3 kg, respectively, P<0.001). Upper body muscle strength was also increased significantly in yoga group after 8‐week yoga training, compared with the CON (34.9±1.0 kg vs. 31.1±0.9 kg, respectively, P=0.008). Perceived stress was significantly decreased in yoga group after 8‐week yoga training, compared with the CON (23.6±1.8 pts. vs. 29.1±1.6 pts., respectively, P=0.038). Positive relations with others were significantly increased in yoga group after 8‐week yoga training, compared with the CON (44.3±1.5 pts. vs. 39.5±1.3 pts., respectively, P=0.021). Self‐acceptance was significantly increased in yoga group after 8‐week yoga training, compared with the CON (42.0±1.2 pts. vs. 36.9±1.1 pts., respectively, P=0.005).CONCLUSIONEight weeks of Vinyasa yoga training may provide beneficial effects on the cardiovascular system, psychological well‐being, and physical fitness in sedentary young adults. Also, Vinyasa yoga may relieve stress and improve psychological well‐being. Thus, these findings may support that sedentary individuals, while participating Vinyasa yoga, have significant outcomes on general physical fitness, cardiovascular health, and psychological well‐being. In addition, this can be especially helpful to individuals who may not enjoy other forms of cardiovascular exercise such as running, walking, and/or biking.