Effects of Static Contemporary Western Yoga vs. a Dynamic Stretching Exercise Program on Body Composition, Balance, and Flexibility

Abstract

ABSTRACT Chapman-Lopez, TJ, Moris, JM, Petty, G, Timon, C, and Koh, Y. Effects of static contemporary western yoga vs. a dynamic stretching exercise program on body composition, balance, and flexibility. J Strength Cond Res 37(5): 1064–1069, 2023—Essentrics is a dynamic full-body stretching workout, which has recently earned its popularity in the field of yoga because of its potential for improvement in balance, flexibility, and weight loss while adding enjoyment to the workout without any discomfort and pain. However, the effects of Essentrics on overall health have not been well studied, particularly in a younger, physically healthy population. Thirty-five subjects (27 females and 8 males, age = 20.4 ± 0.2 years, and body mass index = 22.58 ± 0.55 kg·m−2) were assigned to 2 groups—contemporary western yoga (CWY, n = 20) and Essentrics (ESS, n = 15). 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. The balance test included 3 reaches (anterior, posteromedial [PM], and posterolateral [PL] and composite reach distance). Each reach was averaged for the right and left sides and then normalized to leg length. Data were analyzed using an analysis of variance with repeated measures (p ≤ 0.05), and a post hoc test was performed for any significant interactions. There were no significant group differences between CWY and ESS in balance and flexibility. Following the 6-week yoga programs, balance was improved as follows: PM (87.13 ± 11.64 cm to 92.25 ± 9.91 cm, p = 0.001), PL (82.88 ± 11.28 to 88.62 ± 9.62 cm, p = 0.002), composite reach distance (CRD) (225.96 ± 27.17 to 238.26 ± 22.98 cm, p = 0.001), normalized PM (98.31 ± 11.68 to 104.27 ± 11.14%, p = 0.001), normalized PL (93.60 ± 11.98 to 100.15 ± 10.70%, p = 0.001), and normalized CRD (255.12 ± 27.89 to 269.21 ± 25.07%, p = 0.001). Flexibility was also improved from 51.42 ± 8.24 to 53.38 ± 7.04 cm (p = 0.010) following the 6-week workout programs. Total body fat percentage was significantly reduced only in the CWY group (24.44 ± 6.73 to 23.51 ± 6.32%, p = 0.002). Regardless of the type of stretching workout, both dynamic and static workouts improved flexibility and balance. Thus, individuals seeking to improve balance and flexibility can benefit from either dynamic or static yoga program.