Muscle activation is greater in dynamic yoga transitions than in static poses
Research Study At A Glance
The Research Question Asked
Does muscle activation in yoga poses differ between dynamic transitions and static holds?
Type of Study
Randomized-sequence crossover trial design study
Study Participants (Sample):
- Sample size: 22 total participants
- 16 female; 6 male
- Average age 31 years old
- Participants had at least 1 year of yoga experience
Methods
Participants completed several rounds of sun salutation B, holding each pose in the sequence for either three (fast pace treatment group) or 12 (longer holds treatment group) seconds. Researchers used electromyography to measure the activity of eight muscles during both the slow and fast sun salutations.
Results
All eight muscles measured showed significantly greater muscle activity during the transition phase than during the held phase of yoga poses.
Conclusion
Muscle activation in yoga poses is greater during transitions than in static holds.
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Background
Yoga asana practice is increasingly becoming a popular way for many people to meet their exercise goals. Research has consistently shown that yoga practice improves strength and flexibility. It also has potential mental health benefits such as reduced anxiety and depression.
Muscle activity, however, differs between postures and likely between styles of yoga. Individual styles of yoga range from those that use long static holds in postures to those that hold postures briefly and connect individual postures in a sequence with dynamic transitions. So, the physical exercise benefits probably also vary between styles of yoga. Additionally, our muscle use is likely different when we are doing a static hold in a pose compared to when we are doing dynamic transitions between postures. The researchers on the study we summarize here were particularly interested in the differences in muscle activation during static yoga poses compared with muscle use during dynamic transitions.
Research question
Does muscle activation in yoga poses differ between dynamic transitions and static holds?
Study Participants (Sample)
- Sample size: 22 total participants
- 16 female; 6 male
- Average age 31 years old
- Participants had at least 1 year of yoga experience
Research methods
In this study, 22 people participated in the experiment. The study sample included 16 women and six men with an average age of 31 years old. All participants had at least one year of yoga experience and were in good health.
The research team randomly assigned all participants to complete either the yoga transitions treatment or the static holds treatment first. All study participants completed both types of yoga sessions, but on separate days. On day one, researchers attached electromyography electrodes to each of the eight muscles being measured. The eight muscles included: pectoralis major, medial deltoids, lateral head of the triceps, the middle fibers of trapezius, vastus medialis, the medial head of gastrocnemius, the thoracic section of erector spinae, and the external obliques.
Participants in the yoga transitions treatment group then completed sun salutation B at a pace that had them holding each of the poses in that sequence for three seconds. The study participants in the held poses group completed the same sequence, sun salutation B. However, they held each pose in that sequence for 12 seconds. Both groups repeated sun salutation B for a total of eight minutes at their assigned pace. The researchers used a metronome to indicate to the study participants how long to hold each pose.
On the second day of the experiment, study participants who were previously in the yoga transitions group completed the held poses yoga session. Participants who had been in the held poses group completed the yoga transitions treatment. Researchers measured muscle activity of the same eight muscles as on day one.
Results
- All eight muscles measured showed significantly greater muscle activity during the transition phase than during the held phase of yoga poses.
- There were no significant differences between women and men study participants.
Why is this relevant to yoga practitioners?
We may have many different goals and intentions for our yoga practice, depending on the day and where we are in the life of our practice. Yoga practices are incredibly versatile and offer a lot of variation to help us meet our changing goals. We can choose to do a gentle practice with supported holds for relaxation, a practice focused on breath awareness to balance our nervous system, or a dynamic practice to enjoy actively moving our body. Studies like the one we summarize here help us better understand what each type of yoga style does well. And that can help us understand how best to tailor our yoga practice to our individual needs.
Conclusion
The research study we summarize here reported that muscle activation in yoga poses is greater during dynamic transitions than it is during static holds. Studies like this one can help us understand how different styles of yoga affect our bodies. And better recognize how to tailor our individual yoga practice to meet our needs.
