Yoga postures vary in engagement of abdominals and hip muscles
Research Study At A Glance
The Research Question Asked
Which yoga postures engage the abdominals and hip muscles?
Type of Study
Clinical study with a repeated measures design
Study Participants (Sample)
Total sample included 22 participants
- All were between 18 and 40 years old
- All had a regular yoga practice for at least 12 weeks before the study
- None were experiencing low back pain
Methods
Researchers measured muscle activation of rectus abdominis, transverse abdominis, erector spinae, and gluteus medius in 15 yoga postures using surface electrodes while each participant entered and held the pose.
Results
Muscle activation of rectus abdominis, transverse abdominis, erector spinae, and gluteus medius was generally similar between entering the pose and holding the pose. Muscle activation of transverse abdominis and rectus abdominis was greatest in boat pose. Activation of erector spinae muscles was greatest in reverse boat pose and engagement of gluteus medius was greatest in side-lying and active hip extension quadruped pose.
Conclusion
Some yoga postures significantly engaged abdominals and hip muscles, however, the amount of individual muscle engagement differed between poses.
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Background
Low back pain is one of the most common types of non-specific pain-related complaints. There are a variety of causes, and treatments are equally diverse. Yoga has been used successfully as a treatment for some types of low back pain. However, the causes of low back pain are complex and uncertain. Likewise, it’s also unclear exactly why yoga has been beneficial for back pain in many cases.
For some types of low back pain, increasing the stability of the abdominals and/or hip muscles has been helpful. And yoga has been suggested as one way to increase the engagement and endurance of the abdominals as well as hip muscles. The research team who conducted the study we summarized here was interested in answering more specifically the question of what effect yoga has on individual abdominal and hip muscle activity. Knowing more about how yoga postures specifically affect the abdominal and hip muscles could better inform how people use yoga for specific purposes like increasing strength generally, and potentially for working with low back pain.
Research question
Which yoga postures engage abdominal and hip muscles?
Research methods
The research team recruited local yoga practitioners who were between 18 and 40 years old, were physically healthy, and had no history of low back pain. They included yoga practitioners who had been doing a regular yoga practice for at least 12 weeks prior to beginning the study.
Participants completed 15 yoga postures. They held each pose for five seconds and repeated it twice with 30 seconds rest between the repetitions. Researchers measured muscle activation using surface electrodes to collect electromyographical data on muscle use. Specifically, they measured four abdominal muscles. Those were rectus abdominis, transverse abdominis, erector spinae, and gluteus medius. They measured abdominal muscle activation while each participant entered the pose and while they held the pose.
The yoga postures evaluated included:
- Swaying palm tree pose
- Backward swaying pose
- Warrior pose
- Downward dog
- Camel
- Cat-camel pose
- Tiger pose
- Bridging
- Boat pose
- Snake/cobra pose
- Spine bending pose
- Side plank
- High plank
- Reverse boat pose
- Bow pose
Results
- Muscle activation of rectus abdominis, transverse abdominis, erector spinae, and gluteus medius was generally similar between entering the pose and holding the pose. However, the transverse abdominis was less engaged during the transition into the boat pose than when holding the pose.
- Transverse abdominis was most activated when holding boat pose, followed by plank pose, and then followed by standing backward sway.
- Rectus abdominis was most engaged when holding boat pose, followed by plank, and then followed by standing backward sway.
- The engagement of erector spinae was greater when holding reverse boat pose compared to snake pose, backward sway pose, camel, and warrior pose.
- Muscle activity of gluteus medius was greater in side-lying and active hip extension quadruped pose than in swaying palm tree pose and warrior pose.
Why is this relevant to yoga practitioners?
Yoga is often suggested as one way to gain greater muscle strength and stability. Many practitioners have health and wellness goals such as increased strength for their yoga practice. The research we summarized here points out something that many practitioners already understand, that different poses engage the body differently. Of course, all poses don’t do the same things.
The research in this study adds to our understanding of what kinds of poses engage the abdominals and hip muscles. If practitioners want to use yoga to gain strength, in particular abdominal or hip muscles, it is important to consider which poses will best meet that intention. That information can help practitioners and teachers decide how best to sequence their yoga practices and classes to get the benefits they’re seeking.
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Conclusion
Some yoga postures significantly engaged abdominals and hip muscles. For most muscles evaluated, the amount of muscle engagement was similar during the time a practitioner was transitioning into a pose and when they were holding a posture. However, the amount of individual muscle engagement differed between poses.
