Yoga Breathing Techniques Have No Impact on Isokinetic and Isoinertial Power.

Wooten, SV, Cherup, N, Mazzei, N, Patel, S, Mooney, K, Rafiq, A, and Signorile, JF. Yoga breathing techniques have no impact on isokinetic and isoinertial power. J Strength Cond Res 34(2): 430-439, 2020-As an exercise discipline, yoga incorporates breathing (pranayama) and posture (asana) techniques to facilitate improvements in flexibility, strength, and meditation. Both techniques have been used to enhance muscular strength and power output. The purpose of this study was to determine the effects of various yoga breathing techniques on lower-limb power output. Thirty-two individuals (15 men and 17 women) participated in the study. All subjects performed a baseline 1 repetition maximum (1RM) on a pneumatic leg press machine and isokinetic testing on a Biodex 4 dynamometer. Participants then performed 3RM power tests at 50% of 1RM on the pneumatic leg press machine using 3 different yoga breathing techniques (Ujjayi, Bhastrika, and Kapalabhati) and normal breathing (control) across all repetitions. After power testing, participants completed an isokinetic test on the Biodex 4 dynamometer using their dominant leg. Subjects had their knee placed at a predetermined starting position (90°) and executed knee extension at 3 randomized testing speeds (60, 180, and 300°·s). The implementation of specific breathing protocols before and during the leg press produced no significant differences in power output. For isokinetic power measured at 60, 180, and 300°·s, there was a significant difference among testing speeds (η = 0.639; p < 0.0001) and a significant sex × speed interaction (η = 0.064; p < 0.0001), where men consistently demonstrated greater isoinertial power, isokinetic power, isokinetic torque, and isokinetic work than women. No other significant differences or interactions were detected. The differences between our study and others, which have concluded that adopting specific breathing techniques can enhance core stability and force production during lifting, may be attributable to the acute nature of the design, the novice participants who had insufficient time to practice the breathing techniques or testing protocols, and the use of tests that isolated specific muscle groups. Nonetheless, the current findings do not support the use of yoga breathing techniques as a method to enhance power output, whether used before or during power performance.

Yoga meditation (YoMed) and its effect on proprioception and balance function in elders who have fallen: A randomized control study.

OBJECTIVE: Yoga has been shown to improve muscle strength, flexibility, and balance. However, the impact of meditation on dynamic factors such as gait, reactive balance and proprioception has yet to be examined. The purpose of this study was to test if a novel yoga meditation program (YoMed) is as effective as a standard proprioceptive training in improving proprioception, balance and power in older individuals who have fallen. DESIGN: Sixteen older persons were randomly assigned to either the YoMed Group (YM) or Proprioception Training Group (PT). Each group received 45 min of training, 3 days per week, for 6 weeks. Pretest and post-test outcome measures were used to quantify the comparative effects of the interventions. SETTING: Research Laboratory. INTERVENTIONS: Yoga meditation and proprioceptive training. MAIN OUTCOME MEASURES: The Balance Error Scoring System (BESS), the Tenetti Balance and Gait Assessment, dynamic posturography, joint position sense, joint kinesthesia and leg extensor power. RESULTS: The primary findings of the study were that neither the YM or PT intervention groups showed statistical improvements in any variable with the exception of the dynamic posturography overall score (DMA), which showed a significant improvement by the YM group (d = 1.238; p = 0.049). Additionally changes in a number of variables that did not reach significance demonstrated effect sizes in the medium to high range. CONCLUSION: These results indicate the potential for the YoMed program to be used as a clinical intervention in older individuals. Given these results a longer study using a larger sample size and individuals at higher risk of falling is warranted.

Difference in muscle activation patterns during high-speed versus standard-speed yoga: A randomized sequence crossover study.

OBJECTIVES: To compare the difference in muscle activation between high-speed yoga and standard-speed yoga and to compare muscle activation of the transitions between poses and the held phases of a yoga pose. DESIGN: Randomized sequence crossover trial SETTING: A laboratory of neuromuscular research and active aging Interventions: Eight minutes of continuous Sun Salutation B was performed, at a high speed versus a standard-speed, separately. Electromyography was used to quantify normalized muscle activation patterns of eight upper and lower body muscles (pectoralis major, medial deltoids, lateral head of the triceps, middle fibers of the trapezius, vastus medialis, medial gastrocnemius, thoracic extensor spinae, and external obliques) during the high-speed and standard-speed yoga protocols. MAIN OUTCOME MEASURES: Difference in normalized muscle activation between high-speed yoga and standard-speed yoga. RESULTS: Normalized muscle activity signals were significantly higher in all eight muscles during the transition phases of poses compared to the held phases (p<0.01). There was no significant interaction between speed×phase; however, greater normalized muscle activity was seen for highspeed yoga across the entire session. CONCLUSIONS: Our results show that transitions from one held phase of a pose to another produces higher normalized muscle activity than the held phases of the poses and that overall activity is greater during highspeed yoga than standard-speed yoga. Therefore, the transition speed and associated number of poses should be considered when targeting specific improvements in performance.

Differences in energy expenditure during high-speed versus standard-speed yoga: A randomized sequence crossover trial.

OBJECTIVES: To compare energy expenditure and volume of oxygen consumption and carbon dioxide production during a high-speed yoga and a standard-speed yoga program. DESIGN: Randomized repeated measures controlled trial. SETTING: A laboratory of neuromuscular research and active aging. INTERVENTIONS: Sun-Salutation B was performed, for eight minutes, at a high speed versus and a standard-speed separately while oxygen consumption was recorded. Caloric expenditure was calculated using volume of oxygen consumption and carbon dioxide production. MAIN OUTCOME MEASURES: Difference in energy expenditure (kcal) of HSY and SSY. RESULTS: Significant differences were observed in energy expenditure between yoga speeds with high-speed yoga producing significantly higher energy expenditure than standard-speed yoga (MD=18.55, SE=1.86, p<0.01). Significant differences were also seen between high-speed and standard-speed yoga for volume of oxygen consumed and carbon dioxide produced. CONCLUSIONS: High-speed yoga results in a significantly greater caloric expenditure than standard-speed yoga. High-speed yoga may be an effective alternative program for those targeting cardiometabolic markers.

Controlled pilot study of the effects of power yoga in Parkinson's disease.

OBJECTIVES: To evaluate the effects of a specially designed power yoga program (YOGA) on bradykinesia, rigidity, muscular performance and quality of life in older patients with PD. DESIGN: Randomized controlled trial. SETTING: University laboratory, US. INTERVENTION: Twenty-six patients with mild to moderate PD were randomly assigned to a YOGA or control group (CON). The YOGA program was three months, incorporating two sessions/wk of yoga classes. MAIN OUTCOME MEASURES: Upper and lower limb bradykinesia and rigidity scores from the Unified Parkinson's Disease Rating Scale, one repetition maximums (1RM) and peak powers on biceps curl, chest press, leg press, hip abduction and seated calf, and quality of life (PDQ-39). RESULTS: The YOGA group produced significant improvement in both upper and lower limbs bradykinesia scores, rigidity score, 1RM for all 5 machines and leg press power (p<.05). Significant improvements were seen in the PDQ-39 overall score, mobility and activities of daily living domain for the YOGA group. CONCLUSION: The 3-month YOGA program significantly reduced bradykinesia and rigidity, and increased muscle strength and power in older patients with PD. Power training is an effective training modality to improve physical function and quality of life for PD.

Comparative Effect of Power Training and High-Speed Yoga on Motor Function in Older Patients With Parkinson Disease.

OBJECTIVES: To compare the effects of power training (PWT) and a high-speed yoga program on physical performances in older patients with Parkinson disease (PD), and to test the hypothesis that both training interventions would attenuate PD symptoms and improve physical performance. DESIGN: Randomized controlled trial. SETTING: A laboratory of neuromuscular research and active aging. PARTICIPANTS: Patients with PD (N=41; mean age ± SD, 72.2 ± 6.5y). INTERVENTIONS: Two high-speed exercise interventions (specifically designed yoga program and PWT) were given for 12 weeks (twice a week), and 1 nonexercise control group. MAIN OUTCOME MEASURES: Unified Parkinson Disease Rating Scale motor score (UPDRSMS), Berg Balance Scale (BBS), Mini-Balance Evaluation Systems Test (Mini-BESTest), Timed Up and Go, functional reach, single leg stance (SLS), postural sway test, 10-m usual and maximal walking speed tests, 1 repetition maximum (RM), and peak power (PPW) for leg press. RESULTS: For the posttests, both training groups showed significant improvements (P<.05) in all physical measurements except functional reach on the more affected side, SLS, and postural sway compared with the pretests, and significantly better scores for UPDRSMS, BBS, Mini-BESTest, Timed Up and Go, functional reach on the less affected side, 10-m usual and maximal walking speed tests, 1RM, and PPW than controls, with no differences detected between the yoga program and PWT. CONCLUSIONS: Both the specially designed yoga program and PWT programs can significantly improve physical performance in older persons with PD.

Muscle utilization patterns vary by skill levels of the practitioners across specific yoga poses (asanas).

OBJECTIVE: To compare muscle activation patterns in 14 dominant side muscles during different yoga poses across three skill levels. DESIGN: Mixed repeated-measures descriptive study. SETTING: University neuromuscular research laboratory, Miami, US. PARTICIPANTS: A group of 36 yoga practitioners (9 M/27 F; mean ± SD, 31.6 ± 12.6 years) with at least 3 months yoga practice experience. INTERVENTIONS: Each of the 11 surya namaskar poses A and B was performed separately for 15s and the surface electromyography for 14 muscles were recorded. MAIN OUTCOME MEASURES: Normalized root mean square of the electromyographic signal (NrmsEMG) for 14 muscles (5 upper body, 4 trunk, 5 lower body). RESULTS: There were significant main effects of pose for all fourteen muscles except middle trapezius (p<.02) and of skill level for the vastus medialis; p=.027). A significant skill level × pose interaction existed for five muscles (pectoralis major sternal head, anterior deltoid, medial deltoid, upper rectus abdominis and gastrocnemius lateralis; p<.05). Post hoc analyses using Bonferroni comparisons indicated that different poses activated specific muscle groups; however, this varied by skill level. CONCLUSION: Our results indicate that different poses can produce specific muscle activation patterns which may vary due to practitioners' skill levels. This information can be used in designing rehabilitation and training programs and for cuing during yoga training.

Comparative impacts of Tai Chi, balance training, and a specially-designed yoga program on balance in older fallers.

OBJECTIVE: To compare the effect of a custom-designed yoga program with 2 other balance training programs. DESIGN: Randomized controlled trial. SETTING: Research laboratory. PARTICIPANTS: A group of older adults (N=39; mean age, 74.15 ± 6.99 y) with a history of falling. INTERVENTIONS: Three different exercise interventions (Tai Chi, standard balance training, yoga) were given for 12 weeks. MAIN OUTCOME MEASURES: Balance performance was examined during pre- and posttest using field tests, including the 8-foot up-and-go test, 1-leg stance, functional reach, and usual and maximal walking speed. The static and dynamic balances were also assessed by postural sway and dynamic posturography, respectively. RESULTS: Training produced significant improvements in all field tests (P<.005), but group difference and time × group interaction were not detected. For postural sway, significant decreases in the area of the center of pressure with eyes open (P=.001) and eyes closed (P=.002) were detected after training. For eyes open, maximum medial-lateral velocity significantly decreased for the sample (P=.013). For eyes closed, medial-lateral displacement decreased for Tai Chi (P<.01). For dynamic posturography, significant improvements in overall score (P=.001), time on the test (P=.006), and 2 linear measures in lateral (P=.001) and anterior-posterior (P<.001) directions were seen for the sample. CONCLUSIONS: Yoga was as effective as Tai Chi and standard balance training for improving postural stability and may offer an alternative to more traditional programs.

Core muscle function during specific yoga poses.

OBJECTIVE: To assess the potential use of 11 yoga poses in specific training and rehabilitation programs via examination of the muscle activation patterns in selected trunk and hip muscles. DESIGN: Repeated-measures descriptive study. SETTING: University laboratory, US. PARTICIPANTS: Thirty healthy yoga practitioners with more than 3 months yoga practice experience (mean age±SD, 32.0±12.3 y; 8 M/22 F) participated. INTERVENTIONS: Surface electromyographic signals of upper rectus abdominis, lower rectus abdominis, longissimus thoracis, external oblique abdominis and gluteus maximum muscle were recorded in 11 yoga poses: Halfway lift, Forward fold, Downward facing dog, Upward facing dog, High plank, Low plank, Chair, Mountain with arms down, Mountain with arms up, Warrior 1 (both sides). MAIN OUTCOME MEASURES: Root mean square values of each muscle during each pose, normalized by the maximal voluntary contraction. RESULTS: There were significant main effects of pose (p<.001) and muscle (p<.001), and a significant pose×muscle interaction (p=.001). The post hoc analysis revealed unique patterns for the five muscles of interest for each of the 11 poses (p<.024). CONCLUSIONS: Variations in core muscle firing patterns depend on the trunk and pelvic positions during these poses. Training programs can be developed by choosing particular poses to target specific core muscles for addressing low back pain and declines in performance. The High plank, Low plank and Downward facing dog poses are effective for strengthening external oblique abdominis, Chair and Warrior 1 poses for targeting gluteus maximum, and Chair and Halfway lift poses for strengthening longissimus thoracis. And these three muscles could be strengthened by the Upward facing dog pose.