This document describes a study that quantified the physical demands of 21 Hatha yoga postures commonly practiced by older adults. Twenty older adult participants completed a 32-week yoga intervention, where they learned introductory postures for the first 16 weeks and intermediate postures for the second 16 weeks. Biomechanical data including joint angles, joint moments of force, and muscle activation levels were collected while participants statically held each posture. The results provide physical demand profiles for each posture that illustrate the ranges of motion, efforts required to maintain the poses, and activated muscle groups. These profiles can help instructors design safe and effective yoga routines for seniors.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
A Study to compare the effect of Open versus Closed kinetic chain exercises i...IOSR Journals
Abstract: Background And Purpose Of The Study: Patello-femoral arthritis is the most common type of
arthritis especially older people sometimes it is called as degenerative joint disease. Patello- femoral arthritis is
one of the common causes of physical disability in adults. It is the second most common cause of chronic
conditions. 50% of older persons after 55 years are affected. Some of the young people get arthritis from the
joint injuries. Arthritis is the leading cause of disability in our nation more than other systemic diseases like
heart diseases, cancer and diabetes. There are many therapeutic interventions for the treatment of patellofemoral
arthritis. The study is to determine whether closed kinetic chain exercise offer any advantages over
open kinetic chain exercises.
Method: The patients are randomly selected based on inclusion and exclusion criteria and divided into two
groups. Group A and Group B. Group A is trained with closed kinetic chain exercise and Group B is trained
with open kinetic chain exercises for a period of 12 weeks. the pre and post treatment readings of VAS and
KUJALA scale are taken in both groups for statistical analysis.
Results: The results showed reduction in pain and improvement in functional activity in both Group A and
Group B, significant improvement has been noted in Group A after 12 weeks of training.
Conclusion: This study shows that there was significant improvement in functional ability and reduction of pain
as a result of both open and closed kinetic chain exercises program. There are only few significant differences
between closed kinetic chain exercises (GROUP-A) and open kineticchain exercises (GROUP-B). It reviles that
closed kinetic chain exercises are more effective in the treatment of patello-femoral arthritis than the
(GROUP-B) open kinetic chain exercises
Two New Applied Kinesiology Textbooks (the 2nd Editions) -- Just Published IN...DrScottCuthbert
Applied Kinesiology and Evidence-Informed Medicine have been combined in two new textbooks that will vastly improve your working knowledge of AK. These textbooks' images, text, graphics, charts and tables are all in color. Your most updated evidence-base for AK and manual muscle testing looks like a medieval manuscript of beautiful colors! These texts offer practical, comprehensive coverage of the AK approach to holistic health care. Muscle testing -- describing the science and the clinical art is broadly updated -- leading to the importance of structural balance.
Comparison of a strengthening programme to a proprioceptive training in impro...IOSR Journals
Abstract: Strength and proprioception are important to have a stable and functional ankle .Individuals with
ankle injuries are bound to develop a loss of either or both of these during and after the phase of
immobilization. Objectives: 1. To assess the effects of a 4 weeks strengthening programme on dynamic balance
in CAI. 2. To assess the effects of a 4 weeks proprioceptive training on dynamic balance in CAI.3. To compare
the effects of a 4 weeks strengthening programme to a proprioceptive training on dynamic balance in CAI.
Materials and methods: This was an interventional study done amongst athlete students at Deccan Education
Society college campus, Pune during November 2013 to April 2014. Total 27 college students who were known
athletes with chronic ankle instability were selected by convenient sampling. These 27 subjects were randomly
allotted, 13 to the strengthening group and 14 to the proprioceptive group. Dynamic balance was assessed
using the Functional reach test (FRT) prior to the intervention. Maximum three readings were collected and
then an average of the best two was taken while the first was considered as the trial. This was considered as the
pre intervention reading. These subjects then underwent a 4 week programme depending upon the group they
were allotted. Post intervention readings were taken of the FRT scores in the two groups and statistical analysis
was done. Results & Conclusion: Paired andUnpaired t tests were done to compare the Functional reach test
(FRT) scores pre and post in both the strengthening and proprioceptive groups and also the post training FRT
scores between the two groups. The differences in the pre and post FRT scores were found to be extremely
significant in both the groups (p value < 0.0001). However there was no significant difference between the FRT
scores post training between the two groups (p value > 0.0001). The study proves that both the strength training
as well as proprioceptive training are equally effective in improving the dynamic balance in athletes with ankle
instability. They should thus both be given to improve dynamic balance.
Keywords: Strength, Proprioceptive training, chronic ankle instability.
To Compare The Effect Of Core Stability Exercises And Muscle Energy Technique...IOSR Journals
Abstract: Low back pain is considered one of the commonest condition in the western and industrialized
countries. It is estimated that up to 50% of adults experience low back pain during their life span. People of all
age group can be effected by this menace irrespective to their gender and quality of life. It has become one of
the leading causes for the visit to physician thus also puts a heavy burden on the currency of the country.
Physiotherapy is the most widely used form of treatment adopted for gaining relief from low back pain. The
exercises include stretching, strengthening, range of motion exercises, McKenzie therapy and core stability
exercises other techniques like muscle energy technique etc. It has been concluded in various studies core
stability exercises and muscle energy technique are beneficial in low back pain patients but comparison of their
effect needs to be established to provide early and better relief from the disability. Therefore objective of the
study was to compare the effect of core stability exercises and muscle energy techniques on low back pain
patients. 60 subjects aged 18 – 45 years with low back pain were made part of the study based on inclusion and
exclusion criteria and were then divided into three groups named A, B and C. Group A received core stability
exercise and conventional physiotheraphy and group B received muscle energy techniques and conventional
physiotherapy. The exercise program was given on alternate days with a total of 24 sessions and progression of
the activity was made within the tolerance of the patient. Pre and post treatment readings were taken of pain,
ROM and quality of life scale. Results were analyzed using paired, unpaired t- test and ANOVA. Results showed
that there is significant effect on pain, ROM and quality of life scale in the three groups but group A was
clinically more significant than the other groups. The study concluded that patients with low back pain are
benefitted more by core stability exercises. So, core stability exercises should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Muscle Energy Technique.
A Study to compare the effect of Open versus Closed kinetic chain exercises i...IOSR Journals
Abstract: Background And Purpose Of The Study: Patello-femoral arthritis is the most common type of
arthritis especially older people sometimes it is called as degenerative joint disease. Patello- femoral arthritis is
one of the common causes of physical disability in adults. It is the second most common cause of chronic
conditions. 50% of older persons after 55 years are affected. Some of the young people get arthritis from the
joint injuries. Arthritis is the leading cause of disability in our nation more than other systemic diseases like
heart diseases, cancer and diabetes. There are many therapeutic interventions for the treatment of patellofemoral
arthritis. The study is to determine whether closed kinetic chain exercise offer any advantages over
open kinetic chain exercises.
Method: The patients are randomly selected based on inclusion and exclusion criteria and divided into two
groups. Group A and Group B. Group A is trained with closed kinetic chain exercise and Group B is trained
with open kinetic chain exercises for a period of 12 weeks. the pre and post treatment readings of VAS and
KUJALA scale are taken in both groups for statistical analysis.
Results: The results showed reduction in pain and improvement in functional activity in both Group A and
Group B, significant improvement has been noted in Group A after 12 weeks of training.
Conclusion: This study shows that there was significant improvement in functional ability and reduction of pain
as a result of both open and closed kinetic chain exercises program. There are only few significant differences
between closed kinetic chain exercises (GROUP-A) and open kineticchain exercises (GROUP-B). It reviles that
closed kinetic chain exercises are more effective in the treatment of patello-femoral arthritis than the
(GROUP-B) open kinetic chain exercises
Two New Applied Kinesiology Textbooks (the 2nd Editions) -- Just Published IN...DrScottCuthbert
Applied Kinesiology and Evidence-Informed Medicine have been combined in two new textbooks that will vastly improve your working knowledge of AK. These textbooks' images, text, graphics, charts and tables are all in color. Your most updated evidence-base for AK and manual muscle testing looks like a medieval manuscript of beautiful colors! These texts offer practical, comprehensive coverage of the AK approach to holistic health care. Muscle testing -- describing the science and the clinical art is broadly updated -- leading to the importance of structural balance.
Comparison of a strengthening programme to a proprioceptive training in impro...IOSR Journals
Abstract: Strength and proprioception are important to have a stable and functional ankle .Individuals with
ankle injuries are bound to develop a loss of either or both of these during and after the phase of
immobilization. Objectives: 1. To assess the effects of a 4 weeks strengthening programme on dynamic balance
in CAI. 2. To assess the effects of a 4 weeks proprioceptive training on dynamic balance in CAI.3. To compare
the effects of a 4 weeks strengthening programme to a proprioceptive training on dynamic balance in CAI.
Materials and methods: This was an interventional study done amongst athlete students at Deccan Education
Society college campus, Pune during November 2013 to April 2014. Total 27 college students who were known
athletes with chronic ankle instability were selected by convenient sampling. These 27 subjects were randomly
allotted, 13 to the strengthening group and 14 to the proprioceptive group. Dynamic balance was assessed
using the Functional reach test (FRT) prior to the intervention. Maximum three readings were collected and
then an average of the best two was taken while the first was considered as the trial. This was considered as the
pre intervention reading. These subjects then underwent a 4 week programme depending upon the group they
were allotted. Post intervention readings were taken of the FRT scores in the two groups and statistical analysis
was done. Results & Conclusion: Paired andUnpaired t tests were done to compare the Functional reach test
(FRT) scores pre and post in both the strengthening and proprioceptive groups and also the post training FRT
scores between the two groups. The differences in the pre and post FRT scores were found to be extremely
significant in both the groups (p value < 0.0001). However there was no significant difference between the FRT
scores post training between the two groups (p value > 0.0001). The study proves that both the strength training
as well as proprioceptive training are equally effective in improving the dynamic balance in athletes with ankle
instability. They should thus both be given to improve dynamic balance.
Keywords: Strength, Proprioceptive training, chronic ankle instability.
To Compare The Effect Of Core Stability Exercises And Muscle Energy Technique...IOSR Journals
Abstract: Low back pain is considered one of the commonest condition in the western and industrialized
countries. It is estimated that up to 50% of adults experience low back pain during their life span. People of all
age group can be effected by this menace irrespective to their gender and quality of life. It has become one of
the leading causes for the visit to physician thus also puts a heavy burden on the currency of the country.
Physiotherapy is the most widely used form of treatment adopted for gaining relief from low back pain. The
exercises include stretching, strengthening, range of motion exercises, McKenzie therapy and core stability
exercises other techniques like muscle energy technique etc. It has been concluded in various studies core
stability exercises and muscle energy technique are beneficial in low back pain patients but comparison of their
effect needs to be established to provide early and better relief from the disability. Therefore objective of the
study was to compare the effect of core stability exercises and muscle energy techniques on low back pain
patients. 60 subjects aged 18 – 45 years with low back pain were made part of the study based on inclusion and
exclusion criteria and were then divided into three groups named A, B and C. Group A received core stability
exercise and conventional physiotheraphy and group B received muscle energy techniques and conventional
physiotherapy. The exercise program was given on alternate days with a total of 24 sessions and progression of
the activity was made within the tolerance of the patient. Pre and post treatment readings were taken of pain,
ROM and quality of life scale. Results were analyzed using paired, unpaired t- test and ANOVA. Results showed
that there is significant effect on pain, ROM and quality of life scale in the three groups but group A was
clinically more significant than the other groups. The study concluded that patients with low back pain are
benefitted more by core stability exercises. So, core stability exercises should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Muscle Energy Technique.
ECE Projects for Final Year, Embedded Projects in Bangalore, Engineering Projects in Bangalore, Final Year Projects in Vijayanagar, ECE projects in Vijayanagar, Embedded Project institute in Vijaynagar
International Journal of Humanities and Social Science Invention (IJHSSI)inventionjournals
International Journal of Humanities and Social Science Invention (IJHSSI) is an international journal intended for professionals and researchers in all fields of Humanities and Social Science. IJHSSI publishes research articles and reviews within the whole field Humanities and Social Science, new teaching methods, assessment, validation and the impact of new technologies and it will continue to provide information on the latest trends and developments in this ever-expanding subject. The publications of papers are selected through double peer reviewed to ensure originality, relevance, and readability. The articles published in our journal can be accessed online.
The Journal will bring together leading researchers, engineers and scientists in the domain of interest from around the world. Topics of interest for submission include, but are not limited to
Effect of Yoga on Selected Physical and Physiological Variables of Physical E...iosrjce
According to medical scientists, yoga therapy is successful because of the balance created in the
nervous and endocrine systems which directly influences all the other systems and organs of the body. Yoga acts
both as a “Curative therapy”. The very essence of yoga lies in attaining mental peace, improved concentration
powers, a relaxed state of living and harmony in relationship.Regular practice of asana, pranayama and
meditation can help such diverse, ailments such as diabetes, blood pressure, digestive disorders, arthritis,
arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions. Laboratory tests have proved the
yogi’s increased abilities of consciously controlling autonomic or involuntary functions, such as temperature,
heartbeat and blood pressure.The study was undertaken with the aim to observe the effect of yoga(asana
&pranayama) onselected physical & physiological variables of physical education B.P.ED (Bachelor of
Physical Education) and M.P.ED (Master of Physical Education) students.For this study total 40 male students
were selected as subject from SGGS Khalsa College Mahilpur, Punjab, India. Their age ranged between 18-24
years. Students were given the treatment of selected yogicasana &pranayama for 12 weeks Result shows that the
regular practice of yoga improvedphysical variables (Muscular strength & endurance of trunk; and flexibility)
& physiologicalvariables (Pulse Rate, Vital Capacity & Peak Flow Rate) significantly.
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation Program Ve...IOSR Journals
Abstract: Low back pain has been a matter of concern, affecting up to 90% of population at some point in
their lifetime, up to 50% have more than one episode. People of all age group can be affected by this menace
irrespective to their gender and quality of life. It has become one of the leading causes for the visit to physician
thus also puts a heavy burden on the currency of the country. Physiotherapy is the most widely used form of
treatment adopted for gaining relief from low back pain. The exercises include stretching, strengthening, range
of motion exercises, McKenzie therapy and core stability exercises other techniques like Proprioceptive
neuromuscular facilitation program etc. It has been concluded in various studies core stability exercises and
Proprioceptive neuromuscular facilitation are beneficial in low back pain patients but comparison of their effect
needs to be established to provide early and better relief from the disability. Therefore objective of the study was
to compare the effect of Proprioceptive neuromuscular facilitation program and Core stabilization exercises on
low back pain patients. 40 subjects aged 30 – 50 years with low back pain for more than 4 weeks were made
part of the study based on inclusion and exclusion criteria and were then divided into two groups named A, B.
Group A received Proprioceptive neuromuscular facilitation and group B received Core stabilization exercises
and hot pack given initially for 10-15 minutes to the lower back. The exercise program was given for 4 weeks
with a total of 24 sessions and progression of the activity was made within the tolerance of the patient. Pre and
post treatment readings were taken of pain, Oswestry Disability Questionnaire and Functional Reach Test.
Results were analyzed using paired, unpaired t- test. Results showed that there is significant effect on pain,
Oswestry Disability Questionnaire and Functional Reach Test in the two groups but group A was clinically
more significant than groups B. The study concluded that patients with low back pain are benefitted more by
Proprioceptive neuromuscular facilitation program. So, Proprioceptive neuromuscular facilitation program
should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Proprioceptive Neuromuscular Facilitation.
COMPARATIVE STUDY OF SLOW AND FAST SURYANAMASKAR ON PHYSIOLOGICAL FUNCTIONYogacharya AB Bhavanani
Numerous scientific studies have reported beneficial physiological changes after short and long term yoga training. Suryanamaskar is an integral part of modern yoga training and may be performed either in a slow or rapid manner. As there are few studies on suryanamaskar we conducted this study to study differential effect of 6 months training in the fast and slow versions. 42 school children in the age group of 12 to 16 were randomly divided into two groups of 21 each. Group I and Group II received 6 months training in performance of slow suryanamaskar (SSN) and fast suryanamaskar (FSN) respectively. Training in SSN produced a significant decrease in diastolic pressure. In contrast, training in FSN produced a significant increase in systolic pressure. Although there was a highly significant increase in hand grip strength and hand grip endurance in both the groups, the increase in hand grip endurance in FSN group was significantly more than in SSN group. MIP and MEP increased significantly in both groups and the increase of MIP in the FSN group was more significant as compared to SSN. Training in SSN reduced the resting diastolic pressure and rate-pressure-product, which, indicates a decrease in load on the heart. In contrast, FSN increased diastolic pressure and rate-pressure-product. The present study shows suryanamaskar has positive physiological benefits as evidenced by changes in pulmonary function, respiratory pressures, handgrip strength, handgrip endurance and resting cardiovascular parameters. It also demonstrates that there are differences between performance of suryanamaskar in a slow and fast manner and that the effects of FSN are similar to physical aerobic exercises whereas the effects of SSN are similar to those of Yoga training.
Healthise Free Health Information Shares PHYSIOLOGICAL RESPONSES TO IYENGAR Y...AmitaShourie
Healthise Free Health Information Shares Physiological Responses to Iyengar Yoga Performed by Trained Practitioners. The purpose of the study was to evaluate acute physiological responses to Hatha yoga asanas (poses) practiced in the Iyengar tradition.
The hamstring muscle group is the most frequently injured, representing
approximately 12 to 24% of all athletic injuries.1,2 These injuries may be due to
disproportionate training performed for the quadriceps,3 with hamstring strains
occurring more frequently in those who demonstrated hamstring weakness, and
lower hamstring-to-quadriceps strength ratios.2 Thus, hamstring strength is impor-
tant for athletic performance and injury prevention in a variety of sports.
Effect of yogic practices in State level football playersIOSR Journals
Abstract: To see the effect of three month yogic exercise in state level football players 50 state level football
players were selected as a subject. The pre-test, mid test and post test had been taken by using Dynamic
flexibility test, side split flexibility test and shoulder and wrist elevation flexibility test tools. To determine the
difference between the 3 groups (initial, mid and post test) of state level football players F test was employed at
0.05 significance level. And to determine the training effect the t test for comparison mean was employed for
two tails at the confidence level 0.05 level of significant.
The comparative between the initial and post test of dynamic flexibility test, side split flexibility test and
shoulder and wrist elevation flexibility test for the state level football players were found to be statistically
significant at .05 confidence level as the values 10.676, 10.003 and 10.102 respectively were found greater than
the tabulation value (1.98). Key wards: Dynamic flexibility, Side sliding flexibility, shoulder and wrist elevation, F test, comparative t test.
Muscle activation during various hamstring exercisesFernando Farias
The main findings of this investigation demonstrate that
there are significant differences in activation within muscles
when comparing all exercises. Although one might expect
similar activation for a given muscle for activities of similar
kinematics, such as the prone leg curl and glute-ham raise,
this is not the case with the data herein
Effect of yogic practices on Static & Dynamic flexibility of College StudentIOSR Journals
Abstract: To see the effect of six weeks yogic exercise in college students 38 BPE 1st year students of IDCPE
Ishwar Deshmukh Collge of Physical Education Nagpur were selected as a subject. The pre-test and post test
had been taken by using Dynamic flexibility test, side split flexibility test and shoulder and wrist elevation
flexibility test tools. To determine the difference between the 2 groups (initial and post test) of one group
experimental group of the BPE 1st year student t test was employed at 0.05 significance level. And to determine
the training effect the t test for comparison mean was employed for two tails at the confidence level 0.05 level of
significant.
The comparative between the initial and post test of dynamic flexibility test, side split flexibility test and
shoulder and wrist elevation flexibility test for the state level football players were found to be statistically no
significant at .05 confidence level.
Key wards: Dynamic flexibility, Side sliding flexibility, shoulder and wrist elevation, BPE, IDCPE,
comparative t test.
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
2024.06.01 Introducing a competency framework for languag learning materials ...Sandy Millin
http://sandymillin.wordpress.com/iateflwebinar2024
Published classroom materials form the basis of syllabuses, drive teacher professional development, and have a potentially huge influence on learners, teachers and education systems. All teachers also create their own materials, whether a few sentences on a blackboard, a highly-structured fully-realised online course, or anything in between. Despite this, the knowledge and skills needed to create effective language learning materials are rarely part of teacher training, and are mostly learnt by trial and error.
Knowledge and skills frameworks, generally called competency frameworks, for ELT teachers, trainers and managers have existed for a few years now. However, until I created one for my MA dissertation, there wasn’t one drawing together what we need to know and do to be able to effectively produce language learning materials.
This webinar will introduce you to my framework, highlighting the key competencies I identified from my research. It will also show how anybody involved in language teaching (any language, not just English!), teacher training, managing schools or developing language learning materials can benefit from using the framework.
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
Model Attribute Check Company Auto PropertyCeline George
In Odoo, the multi-company feature allows you to manage multiple companies within a single Odoo database instance. Each company can have its own configurations while still sharing common resources such as products, customers, and suppliers.
How to Split Bills in the Odoo 17 POS ModuleCeline George
Bills have a main role in point of sale procedure. It will help to track sales, handling payments and giving receipts to customers. Bill splitting also has an important role in POS. For example, If some friends come together for dinner and if they want to divide the bill then it is possible by POS bill splitting. This slide will show how to split bills in odoo 17 POS.
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
This is a presentation by Dada Robert in a Your Skill Boost masterclass organised by the Excellence Foundation for South Sudan (EFSS) on Saturday, the 25th and Sunday, the 26th of May 2024.
He discussed the concept of quality improvement, emphasizing its applicability to various aspects of life, including personal, project, and program improvements. He defined quality as doing the right thing at the right time in the right way to achieve the best possible results and discussed the concept of the "gap" between what we know and what we do, and how this gap represents the areas we need to improve. He explained the scientific approach to quality improvement, which involves systematic performance analysis, testing and learning, and implementing change ideas. He also highlighted the importance of client focus and a team approach to quality improvement.
Students, digital devices and success - Andreas Schleicher - 27 May 2024..pptxEduSkills OECD
Andreas Schleicher presents at the OECD webinar ‘Digital devices in schools: detrimental distraction or secret to success?’ on 27 May 2024. The presentation was based on findings from PISA 2022 results and the webinar helped launch the PISA in Focus ‘Managing screen time: How to protect and equip students against distraction’ https://www.oecd-ilibrary.org/education/managing-screen-time_7c225af4-en and the OECD Education Policy Perspective ‘Students, digital devices and success’ can be found here - https://oe.cd/il/5yV
2. 2 Evidence-Based Complementary and Alternative Medicine
(asanas) and posture modifications frequently used in senior
yoga programs [7–9]. The purpose of the present paper
from the YESS project is to describe asana-specific lower-
extremity (LE) demands placed on the practitioners by the 9
introductory and the 12 intermediate asanas used in the YESS
project.
The physical demands of asanas are quantified biome-
chanically using 3D motion analysis, force platforms, and
electromyography (EMG). While performing an asana, grav-
itational forces tend to rotate our arms and legs and pull
our body towards the earth. In order to “hold” a posture
and prevent our limbs from rotating, we must use our
muscles and ligaments to resist these gravitational effects.
We can quantify these muscular and ligamentous “efforts”
by calculating the joint moments of force (JMOFs) produced
about the joints of the body during the performance of
an asana. Because the JMOFs are related to the torque
that a muscle must develop while holding a posture, they
provide insight into the specific muscle groups that are used
during asana performance. Knowledge of the muscles that are
working informs the beneficial adaptations (e.g., increased
strength and endurance) that we would expect to occur.
JMOFs can also provide a window to potential injury, because
excessively-high JMOFs can create detrimental loading of
articular, ligamentous, and capsular structures, essentially
overloading the musculoskeletal system. Therefore, JMOFs
can also be used to select postures that avoid usage of
injured or overtaxed muscles and tissues. We also recorded
the muscle activity of selected muscle groups using the
electromyographic (EMG) analysis. Surface recording of the
electrical activity of major muscles provides a complemen-
tary window on the physical demands of each posture.
Aggregating the biomechanical profiles (JMOF, EMG, and
maximum joint angles) of each posture will allow the design
of the asana series that are well-balanced—targeting all of
the functionally important muscle groups without repeatedly
overloading the same musculoskeletal and articular tissues.
Knowledge of the physical demands of each posture can
also be used by experienced teachers and therapists, whom
have specialized in training with senior populations, to select
optimal asanas for their students, for example, focusing
on postures that would strengthen weak muscle groups
and/or unload injured and healing structures. In addition,
especially for senior practitioners, a well-designed series
will avoid the excessive range of motion in joints that are
particularly susceptible to injury such as the knees and
hips.
2. Methods
2.1. Study Design. The design of YESS has been previously
detailed [9]. In brief, YESS was an intervention development
study designed to quantify the physical demands of selected
Hatha yoga postures and modifications in ambulatory senior
men and women. Participants attended 1-hour Yoga classes, 2
days per week, for 32 weeks. For the first 16 weeks, they were
taught an introductory series, and for the second 16 weeks
they were advanced to an intermediate series. The classes
were led by a yoga instructor (YT500 certification) with
considerable (over 10 years) experience in teaching seniors
including teaching in prior research projects conducted by
our group. A research associate assisted at the classes. The
RA had collegiate gymnastic athletic training experience
(2 years); further, she was specifically mentored in how to
assist in yoga classes by both a PI (GAG) and the yoga
instructor. Biomechanical data, including maximum joint
angles, JMOF, and muscle activation levels, were collected
after 16 (introductory postures) and 32 weeks (intermediate
postures) of yoga practice. Participant recruitment and the
yoga classes were conducted at the University of California
Los Angeles (UCLA) and TruYoga studio (Santa Monica,
CA), respectively. Biomechanical data was collected at the
Musculoskeletal Biomechanics Research Laboratory (MBRL)
at the University of Southern California (USC). Both the USC
and UCLA Institutional Review Boards approved the study
protocol, and all participants provided informed, written
consent.
2.2. Inclusion/Exclusion Criteria. Inclusion/exclusion crite-
ria were selected in order to maximize safe participation
while in the yoga classes and during the testing sessions.
Community dwelling men and women volunteers, aged 65
years or older, who were not high-level exercisers or frequent
long walkers, and were yoga novices, were eligible for the
study. High level exercisers were defined as people who
participated in active sports (e.g., aerobics, jogging, and
tennis) or higher-intensity exercises (>6 MET). Frequent long
walkers were defined as those who walked more than a mile
without resting, at least 3 times per week. The following
safety exclusions were adopted in order to decrease potential
cardiovascular, musculoskeletal, and neurological risks to
the participants: active angina; uncontrolled hypertension
(SBP greater than 160 or DBP greater than 90); high resting
pulse or respiratory rate (HR > 90 or RR > 24 after 5
minutes seated); unstable asthma or exacerbated COPD;
cervical spine instability or other significant neck injury;
rheumatoid arthritis; unstable ankle, knee, hip, shoulder,
elbow, or wrist joints; hemiparesis or paraparesis; movement
disorders (e.g., Parkinson’s disease), peripheral neuropathies,
stroke with residual deficits, and severe vision or hearing
problems; walker or wheelchair use; insufficient hearing to
permit safety in a yoga group setting; inability to attend in-
person classes; not having a checkup by regular provider
within 12 months (if not taking any prescription medications)
or in the past 6 months (if any regular medicines taken);
could not pass specific movement safety tests. The qualifying
movements were the ability to (a) get up from the floor to
standing; (b) go from standing to the floor; (c) lift both
arms to shoulder level without losing balance; (d) stand with
feet side-by-side for 30 seconds; and (e) stand with feet hip-
width apart for 60 seconds. These were assessed by the study
PI and/or an experienced research associate. The following
feasibility/adherence exclusions were also utilized: (1) the
inability to understand their commitment to the project
(laboratory visits and regular program participation) and
(2) the cognitive limitations significant enough to preclude
3. Evidence-Based Complementary and Alternative Medicine 3
informed consent or to raise concerns about participation
safety.
2.3. Sample Size and Recruitment. A target sample size of
20 was determined a-priori using a power-analysis of pilot
data comparing JMOFs across asanas in a sample of 3
older adults. Recruitment was initiated on January 7, 2009
and ended on March 5, 2010. Potential participants (𝑛 =
114) were contacted and initially screened over the phone.
Screening was conducted by the Project Director (PD) (with
10 years of experience) and the Research Associate (RA)
(2 years of experience). The latter was closely supervised
by the former. 79 participants passed the phone screening
exam and 26 were elected not to participate. Of these 79,
46 passed the in-person screening and were allocated to
Group 1 (𝑛 = 15), Group 2 (𝑛 = 15), or waitlisted.
Participants were again screened at the baseline to insure no
conditions had arisen that would exclude the participants,
and that no previously undetected conditions were present.
In Group 1, 12 participants passed the baseline exam, and
in Group 2, 15 participants passed the baseline exam. Thus,
27 participants were enrolled and had baseline measures
taken.
2.4. Retention. Within Group 1, 4 participants left the study
for the following reasons: (1) time commitment was deemed
too great (𝑛 = 2); (2) one subject failed to attend 3 of the 4
initial yoga classes due to travel; (3) one subject informed the
instructor during the second class that a previous spine sur-
geon had instructed her to “not rotate her neck.” She had not
disclosed this information previously and follow-up contact
with the physician resulted in her being removed from the
study. In Group 2, 3 participants left the study: (1) 1 subject
injured her knee the week prior to the beginning of the study
and could not attend the initial yoga classes; (2) 1 subject had a
return of previously diagnosed bilateral, posterior thigh pain
following the baseline testing and then found the initial yoga
classes “difficult.” After receiving epidural injection without
much improvement, physician and PI concluded yoga would
not be advisable at the present time; (3) 1 subject had low back
pain that did not resolve with rest; thus, PI decided pain could
become worse with yoga. Thus, a total of 20 participants, 8 in
Group 1 and 12 in Group 2, were able to complete the yoga
program and had biomechanics measures taken at 16 and
32 weeks. The average age of the 14 women and 6 men was
70.7 years ± 3.8 yr.
2.5. Yoga Program. The study employed Hatha yoga, which
incorporates asanas and pranayama (breathing). The pro-
gram incorporated a standard set of opening and closing
sequences and 2 ordered progressive middle sequences,
termed series I (first 16 weeks) and series II (second 16 weeks).
Predicated on our own experiences, as well as through
reviewing videos, books, and websites aimed at seniors [10–
12], each series included postures and pose modifications
that (1) were commonly used in senior yoga programs;
(2) we believed it could be performed safely by seniors
in a group environment; and (3) provided a balanced and
comprehensive fitness program that targeted muscle groups
thought to be integral to conducting activities of daily living.
The postures that were investigated are listed below. The
introductory postures were advanced by removing or modi-
fying the use of props, or moving from a bilaterally-supported
posture to a unilaterally-supported posture. For example,
during performance of the introductory side stretch asana,
the participants supported their stance by placing their hands
approximately chest high against a wall. For the intermediate
side stretch posture, the participants lowered their support
height by placing their hands on the backrest of a chair. The
tree posture was advanced by having the participants stand on
a single limb without use of a wall in the intermediate version.
During the introductory tree posture, the participants lightly
touched a wall and had their nonsupporting limb touching
the floor. During the introductory warrior II asana, the
participants supported themselves by lightly touching a chair.
Contrastingly, the intermediate warrior II posture was per-
formed without the use of a chair. The introductory postures
are
Chair (Utkatasana) with wall (Figure 2)
Tree (Vrksasana) bilateral and wall (Figure 3)
Downward dog (Adho Mukha Svanasana) with wall
(Figure 4)
Warrior I (Virabhadrasana I) with chair (front)
(Figure 5)
Warrior I (Virabhadrasana I) with chair (back)
(Figure 6)
Warrior II (Virabhadrasana II) with chair (front)
(Figure 7)
Warrior II (Virabhadrasana II) with chair (back)
(Figure 8)
Side stretch (Parsvottanasana) with wall (front)
(Figure 9)
Side stretch (Parsvottanasana) with wall (back)
(Figure 10)
Intermediate Postures
Chair (Utkatasana) (Figure 11)
Tree (Vrksasana) unilateral and wall (Figure 12)
Tree (Vrksasana) unilateral (Figure 13)
Warrior II (Virabhadrasana II) (front) (Figure 14)
Warrior II (Virabhadrasana II) (back) (Figure 15)
Side stretch (Parsvottanasana) with chair (front)
(Figure 16)
Side stretch (Parsvottanasana) with chair (back)
(Figure 17)
4. 4 Evidence-Based Complementary and Alternative Medicine
Figure 1: YESS participant performing the intermediate chair asana while instrumented for biomechanical analysis.
One-leg balance (Utthita Hasta Padangusthasana)
with blocks (Figure 18)
One-leg balance (Utthita Hasta Padangusthasana)
with chair (Figure 19)
One-leg balance (Utthita Hasta Padangusthasana)
unilateral (Figure 20)
Crescent (Ashta Chandrasana) (front) (Figure 21)
Crescent (Ashta Chandrasana) (back) (Figure 22)
2.6. Biomechanics. The biomechanical outcome variables
examined included (1) average maximum joint angles, (2)
average peak net JMOFs, and (3) average peak EMG activ-
ity engendered during the performance of the individual
yoga postures. Biomechanical analysis was performed at
the USC Musculoskeletal Biomechanics Research Laboratory
using standard techniques [8, 13]. Whole body kinematic
data were collected using an eleven-camera motion capture
system at 60 Hz (Qualisys Tracking System with Oqus 5
cameras; Qualisys, Gothenburg, Sweden). Reflective mark-
ers were placed on a head band and over the following
anatomical landmarks of the lower and upper extremi-
ties bilaterally: first and fifth metatarsal heads, malleoli,
femoral epicondyles, greater trochanters, acromions, greater
tubercles, humeral epicondyles, radial and ulnar styloid
processes, and third metacarpal heads. Markers were also
attached to the spinous process of the 7th cervical vertebra
(C7), jugular notch, L5/S1, bilateral iliac crests, and bilat-
eral posterior superior iliac spines, in order to define the
trunk and pelvis. Based on these markers, a total of 15
body segments were modeled, including the upper arms,
forearms, hands, head, trunk, pelvis, thighs, shanks, and
feet.
Once instrumented, the subjects performed the pose
sequences, while guided by their instructor. The sequence
of the poses was the same as when it was carried out in
the regular yoga classes. A firm but portable clear Plexiglas
wall, which permitted the capture of the markers, was
positioned for wall support in the lab visits. For each pose,
the participant was instructed to begin in a starting position,
move smoothly into the pose, hold the pose while taking one
full breath, and then return back to the original position.
Simultaneously, the instructor also performed each pose in
order to provide visual cueing. Once the participant had
moved into the pose position, the instructor provided a verbal
cue to the research associate to initiate the 3-second data
collection. Two successful trials of each pose version were
collected, and all 3 seconds of each pose were used for the
analyses.
GRFs were measured from a force platform at 1560 Hz
(AMTI, Watertown, MA). Qualisys Track Manager Software
(Qualisys, Gothenburg, Sweden) and Visual 3D (C-motion,
Rockville, MD) were used to process the raw coordinate data
and compute segmental kinematics and kinetics. Trajectory
data was filtered with a fourth-order zero lag Butterworth
12 Hz low-pass filter. In Visual 3D, the head was modeled as
a sphere, the torso and pelvis as cylinders, and the upper and
lower extremity segments as frusta of cones. The local coordi-
nate systems of body segments were derived from the stand-
ing calibration trial. Joint kinematics were computed based
upon Euler angles with the following order of rotations: flex-
ion/extension, abduction/adduction, and internal/external
rotation. The principle moments of inertia were determined
from the subject’s total body weight, segment geometry, and
anthropometric data. Using standard inverse dynamics tech-
niques, along with the International Society of Biomechanics
recommended coordinate systems, net JMOFs in the sagittal
and frontal planes, for the ankle, knee and hip, were calcu-
lated from the inertial properties, segmental kinematics, and
GRFs. JMOFs were normalized to each subject’s body weight
in kg.
Surface electromyographic (EMG) signals of the lower
gluteus medius, hamstrings, vastus lateralis, gastrocnemius,
rectus abdominis, and erector spinae muscles were collected
on the subjects’ dominant limb at 1560 Hz using active surface
electrodes (Motion Lab Systems, Baton Rouge, LA). The
electrodes were placed in the center of the muscle bellies
with the electrodes aligned in the direction of the muscle
fibers. The obtained EMG signals were amplified (×1000),
notch filtered at 60 Hz, and band-pass filtered at 20–500 Hz.
A root mean square smoothing algorithm with a 75 ms
constant window was used to smooth the EMG data over
the 3-second data collection period corresponding to the
epoch of kinematic and kinetic data. EMG processing and
5. Evidence-Based Complementary and Alternative Medicine 5
smoothing were performed using MATLAB (MathWorks,
Natick, MA). EMG readings quantify the muscle activation
patterns associated with performance of the postures. In
some cases, the EMG readings augment the JMOF results.
For example, a high knee JMOF together with a high
quadriceps EMG activation amplitude mutually support
that the quadriceps are undergoing substantial loading as
a result of the asana. In some instances, EMG provides
unique information about muscle groups that are difficult to
quantify with JMOFs, such as abdominal and spinal muscle
groups.
Once instrumented, the participants performed the asana
sequences, guided by their instructor (Figure 1). Sequences
were the same as those used during the regular yoga classes.
A firm but portable clear Plexiglas wall was positioned for
wall support in the lab visits. The clear wall permitted the
capture of the markers. We decided a priori to examine the
asanas while the participants were holding the poses in a static
position; this provides information regarding the physical
demands of the postures themselves. For each posture, the
participant began in a starting position, moved smoothly
into the posture, held the posture while taking one full
breath, and then returned back to the original position.
The instructor provided visual cues by demonstrating the
postures simultaneously. Once the participant moved into
the position, the instructor provided a verbal cue to the
research associate to initiate the 3-second data collection.
Two trials of each asana were collected. For postures that
involved asymmetric positioning of the 2 support limbs (e.g.,
side stretch, crescent, and warrior asanas), the postures were
done twice—initially with the dominant limb in the front
(leading) position and subsequently in the back (trailing)
position. The JMOFs varied considerably between the leading
and trailing limbs; thus, they were considered separately.
Consequently, side stretch, crescent, and warrior asanas were
subdivided into leading- and trailing-limb postures (e.g.,
crescent front and crescent back). The participants also
completed 2 walking trials at their self-selected speed, in
order to provide a reference condition, that is, walking is
a well-studied, stereotypical activity about which we have
a lot of biomechanical data as well as a common intu-
itive understanding of demand. To provide a standardized
frame of reference, the EMG measured during each posture
was “normalized” to the EMG that resulted from walking,
by dividing the maximum EMG signal developed during
the posture on the maximum EMG signal invoked during
walking.
3. Results
3.1. Biomechanical Profiles. Peak JMOF and maximum joint
angle data were averaged across the 2 trials and the 20
participants of each posture. EMG data for each muscle group
were normalized to the average peak signal generated during
the walking trials and then averaged across the 2 posture trials
and the 20 participants. The combined kinematic, kinetic, and
EMG data were then organized into individual asana profiles,
which also include a photograph of the posture and a figure
of the skeletal model.
Biomechanical profiles of the 9 introductory and 12
intermediate asanas (including leading and trailing limbs) are
presented in Figures 2–22. We provide here three illustrative
examples of how to interpret these individual profiles.
3.2. Targeting of the Knee Extensors. Postures which are
likely to stimulate adaptation of the knee extensor muscles
(quadriceps) are those that developed appreciable knee exten-
sor JMOFs and quadriceps EMG activity. These include the
introductory postures chair with wall support, warrior I and
II front limb (Figures 2, 5, and 7, resp.). Intermediate postures
which targeted the knee extensors included chair, warrior II
front, crescent front, and crescent back (Figures 11, 14, 21, and
22, resp.).
3.3. Targeting of the Hip Abductors. Asanas which are likely
to stimulate adaptation of the hip abductor muscles (gluteus
medius, minimus, and superior gluteus maximus) are those
postures that developed appreciable hip abductor JMOFs
and gluteus medius EMG activity. Only one introductory
posture, tree with bilateral and wall support (Figure 3),
generated an appreciable hip abductor moment. Among the
intermediate postures, tree with unilateral and wall support,
tree, and all three one-leg balance postures, (Figures 12,
13, and 18–20, resp.) generated appreciable hip abductor
JMOFs and gluteus medius EMG activity. Whereas there
was little difference in the hip abductor JMOF between
the two advanced tree postures, there was a progressive
increase in the hip abductor JMOF and gluteus medius
EMG activity generated across the three single-leg balance
postures.
3.4. Targeting the Ankle Dorsiflexors. None of the 21 asanas
examined (neither introductory nor intermediate) gener-
ated a dorsiflexor JMOF; rather all generated plantar-flexor
JMOFs. Therefore, none of these postures are likely to
stimulate adaptation of the ankle dorsiflexors (tibialis ante-
rior, extensor digitorum, and extensor hallucis).
3.5. Targeting the Core Muscles: Erector Spinae and Rectus
Abdominis. All of the postures examined (both introductory
and intermediate) generated appreciable rectus abdominis
EMG activity. Those postures generating appreciable erector
spinae activity included the introductory chair with wall sup-
port, downward facing dog with wall support, warrior I with
chair Support, warrior II with chair support, and side stretch
with wall support (Figures 2 and 4–10). The intermediate
postures chair, warrior II, side stretch with chair support,
all 3 one-leg balance postures, and crescent, also induced
appreciable erector spinae activity (Figures 11 and 14–22,
resp.).
6. 6 Evidence-Based Complementary and Alternative Medicine
(69.98%)
(69.23%)
(29.15%)
(68.45%)
(18.43%)
(15.77%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.15)
Ankle invertor moment (0.04)
Knee extensor moment
(0.05)Knee abductor moment
(0.64)
Hip extensor moment (0.22)
Hip abductor moment (0.17)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
(13.93)
(3.97)
(59.36)
(55.41)
(0.12)
(1.27)
0 180
Angle (deg)
Maximum joint angles during asana performance
Introductory pose: chair with wall support
20 40 60 80 100 120 140 160
Rectus abdominis
Erector spinae
Hamstring
Quadriceps
Gastrocnemius
Gluteus medius
Ankle dorsiflexion angle
Ankle inversion angle
Knee flexion angle
Knee abduction angle
Hip flexion angle
Hip adduction angle
Figure 2: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
7. Evidence-Based Complementary and Alternative Medicine 7
Rectus abdominis (57.88%)
Erector spinae (27.28%)
Hamstring (14.59%)
Quadriceps (27.60%)
Gastrocnemius (29.00%)
Gluteus medius (18.30%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.37)
Ankle invertor moment (0.12)
Knee extensor moment
(0.25)Knee abductor moment
(0.13)
Hip flexor moment (0.09)
Hip abductor moment (0.66)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
(10.73)
(3.15)
(10.11)
(1.83)
(1.66)
(6.64)
0 180
Angle (deg)
Maximum joint angles during asana performance
Introductory pose: tree with wall and bilateral support
20 40 60 80 100 120 140 160
Ankle dorsiflexion angle
Ankle evertion angle
Knee flexion angle
Knee abduction angle
Hip flexion angle
Hip adduction angle
Figure 3: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
8. 8 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (57.67%)
Erector spinae (71.14%)
Hamstring (50.26%)
Quadriceps (22.86%)
Gastrocnemius (21.71%)
Gluteus medius (11.38%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.37)
Ankle invertor moment (0.07)
Knee flexor moment
(0.09)Knee adductor moment
(0.05)
Hip extensor moment (0.56)
Hip adductor moment (0.03)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (12.75)
Ankle inversion angle (5.05)
Knee flexion angle
Knee abduction angle
(28.78)
Hip flexion angle (83.37)
(3.72)
Hip adduction angle (1.87)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Introductory pose: downward facing dog with wall support
Figure 4: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
9. Evidence-Based Complementary and Alternative Medicine 9
Rectus abdominis (69.95%)
Erector spinae (48.74%)
Hamstring (31.49%)
Quadriceps (63.84%)
Gastrocnemius (25.77%)
Gluteus medius (15.57%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.27)
Ankle invertor moment (0.04)
Knee extensor moment
(0.14)Knee adductor moment
(0.48)
Hip extensor moment (0.36)
Hip adductor moment (0.16)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
(7.88)
(9.31)
(54.66)
(55.20)
(1.07)
(19.99)
0 180
Angle (deg)
Maximum joint angles during asana performance
Introductory pose: warrior I with chair—front limb
20 40 60 80 100 120 140 160
Ankle dorsiflexion angle
Ankle inversion angle
Knee flexion angle
Knee abduction angle
Hip flexion angle
Hip abduction angle
Figure 5: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
10. 10 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (69.95%)
Erector spinae (48.74%)
Hamstring (26.15%)
Quadriceps (53.36%)
Gastrocnemius (10.91%)
Gluteus medius (16.77% )
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.54)
Ankle invertor moment (0.02)
Knee extensor moment
(0.22)Knee adductor moment
(0.33)
Hip flexor moment (0.39)
Hip adductor moment (0.07)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (35.41)
Ankle inversion angle (11.12)
Knee flexion angle
Knee abduction angle
(24.78)
Hip extension angle (6.79)
(5.31)
Hip abduction angle (5.60)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Introductory pose: warrior I with chair—back limb
Figure 6: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
11. Evidence-Based Complementary and Alternative Medicine 11
Rectus abdominis (65.15%)
Erector spinae (38.50%)
Hamstring (32.62%)
Quadriceps (68.14%)
Gastrocnemius (17.63%)
Gluteus medius (20.62%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.19)
Ankle invertor moment (0.04)
Knee extensor moment
(0.10)Knee adductor moment
(0.51)
Hip extensor moment (0.27)
Hip adductor moment (0.33)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
(3.75)
(10.83)
(52.64)
(45.98)
(1.57)
(39.20)
0 180
Angle (deg)
Maximum joint angles during asana performance
Introductory poses: warrior II with chair—front limb
20 40 60 80 100 120 140 160
Ankle dorsiflexion angle
Ankle inversion angle
Knee flexion angle
Knee adduction angle
Hip flexion angle
Hip abduction angle
Figure 7: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
12. 12 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (65.15%)
Erector spinae (38.50%)
Hamstring (20.72%)
Quadriceps (44.87%)
Gastrocnemius (10.27%)
Gluteus medius (13.45%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.32)
Ankle evertor moment (0.07)
Knee extensor moment
(0.38)Knee adductor moment
(0.20)
Hip flexor moment (0.23)
Hip adductor moment (0.45)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (21.35)
Ankle inversion angle (26.54)
Knee flexion angle
Knee abduction angle
(20.68)
Hip extension angle (2.07)
(6.75)
Hip abduction angle (22.79)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Introductory poses: warrior II with chair—back limb
Figure 8: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
13. Evidence-Based Complementary and Alternative Medicine 13
Rectus abdominis (57.49%)
Erector spinae (57.42%)
Hamstring (46.43%)
Quadriceps (25.85%)
Gastrocnemius (28.08%)
Gluteus medius (12.51%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.19)
Ankle invertor moment (0.03)
Knee flexor moment
(0.03)Knee adductor moment
(0.23)
Hip extensor moment (0.73)
Hip adductor moment (0.06)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle plantarflexion angle (5.57)
Ankle inversion angle (6.47)
Knee flexion angle
Knee abduction angle
(18.90)
Hip flexion angle (86.17)
(2.58)
Hip abduction angle (2.22)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Introductory pose: side stretch with wall support front—limb
Figure 9: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
14. 14 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (57.49%)
Erector spinae (57.42%)
Hamstring (56.58%)
Quadriceps (23.63%)
Gastrocnemius (19.42%)
Gluteus medius (13.60%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.47)
Ankle invertor moment (0.05)
Knee flexor moment
(0.07)Knee adductor moment
(0.16)
Hip extensor moment (0.20)
Hip abductor moment (0.05)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (22.58)
Ankle inversion angle (5.88)
Knee flexion angle
Knee abduction angle
(8.90)
Hip flexion angle (44.27)
(3.03)
Hip abduction angle (0.08)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Introductory pose: side stretch with wall support—back limb
Figure 10: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
15. Evidence-Based Complementary and Alternative Medicine 15
Rectus abdominis (56.79%)
Erector spinae (80.57%)
Hamstring (23.38%)
Quadriceps (60.48%)
Gastrocnemius (5.14%)
Gluteus medius (15.83%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.17)
Ankle invertor moment (0.03)
Knee extensor moment
(0.07)Knee abductor moment
(0.61)
Hip extensor moment (0.41)
Hip abductor moment (0.17)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (24.11)
Ankle inversion angle (5.64)
Knee flexion angle
Knee abduction angle
(65.72)
Hip flexion angle (62.68)
(0.58)
Hip adduction angle (0.33)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced poses: chair
Figure 11: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
16. 16 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (50.00%)
Erector spinae (24.60%)
Hamstring (17.59%)
Quadriceps (32.92%)
Gastrocnemius (18.83%)
Gluteus medius (24.97%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.45)
Ankle invertor moment (0.09)
Knee extensor moment
(0.46)
(0.98)
Knee abductor moment
(0.04)
Hip flexor moment (0.04)
Hip abductor moment
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (9.49)
Ankle eversion angle (4.54)
Knee flexion angle
Knee abduction angle
(7.34)
Hip extension angle (3.20)
(0.51)
Hip adduction angle (0.98)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: unilateral tree with wall
Figure 12: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
17. Evidence-Based Complementary and Alternative Medicine 17
Rectus abdominis (50.14%)
Erector spinae (22.78%)
Hamstring (28.82%)
Quadriceps (41.44%)
Gastrocnemius (38.04%)
Gluteus medius (27.18%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.60)
Ankle invertor moment (0.13)
Knee extensor moment
(0.41)Knee abductor moment
(0.05)
Hip flexor moment (0.05)
Hip abductor moment (0.97)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (9.17)
Ankle eversion angle (3.28)
Knee flexion angle
Knee abduction angle
(9.88)
Hip extension angle (1.13)
(0.61)
Hip adduction angle (6.73)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced poses: tree
Figure 13: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
18. 18 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (50.38%)
Erector spinae (42.22%)
Hamstring (22.26%)
Quadriceps (53.27%)
Gastrocnemius (10.18%)
Gluteus medius (19.08%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.29)
Ankle invertor moment (0.02)
Knee extensor moment
(0.01)Knee adductor moment
(0.45)
Hip extensor moment (0.41)
Hip adductor moment (0.44)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (1.83)
Ankle inversion angle (10.23)
Knee flexion angle
Knee adduction angle
(55.92)
Hip flexion angle (47.08)
(4.80)
Hip abduction angle (40.03)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: warrior II—front limb
Figure 14: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
19. Evidence-Based Complementary and Alternative Medicine 19
Rectus abdominis (50.38%)
Erector spinae (42.22%)
Hamstring (19.66%)
Quadriceps (38.76%)
Gastrocnemius (11.12%)
Gluteus medius (11.87%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.39)
Ankle evertor moment (0.10)
Knee extensor moment
(0.38)Knee adductor moment
(0.11)
Hip flexor moment (0.32)
Hip adductor moment (0.41)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (21.11)
Ankle inversion angle (27.42)
Knee flexion angle
Knee abduction angle
(12.68)
Hip extension angle (9.71)
(6.48)
Hip abduction angle (19.09)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: warrior II—back limb
Figure 15: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
20. 20 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (48.57%)
Erector spinae (34.88%)
Hamstring (27.70%)
Quadriceps (14.72%)
Gastrocnemius (17.22%)
Gluteus medius (14.68%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.08)
Ankle invertor moment (0.03)
Knee flexor moment
(0.04)Knee adductor moment
(0.23)
Hip extensor moment (0.73)
Hip adductor moment (0.04)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle plantarflexion angle (15.17)
Ankle inversion angle (6.22)
Knee flexion angle
Knee abduction angle
(15.89)
Hip flexion angle (75.90)
(2.56)
Hip abduction angle (0.70)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: side stretch with chair support—front limb
Figure 16: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
21. Evidence-Based Complementary and Alternative Medicine 21
Rectus abdominis (48.57%)
Erector spinae (34.88%)
Hamstring (15.44%)
Quadriceps (29.23%)
Gastrocnemius (5.35%)
Gluteus medius (14.04%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.47)
Ankle invertor moment (0.03)
Knee flexor moment
(0.08)Knee adductor moment
(0.05)
Hip flexor moment (0.05)
Hip abductor moment (0.05)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (28.00)
Ankle inversion angle (7.97)
Knee flexion angle
Knee abduction angle
(6.38)
Hip flexion angle (20.87)
(2.41)
Hip abduction angle (2.63)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: side stretch with chair support—back limb
Figure 17: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
22. 22 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (58.13%)
Erector spinae (46.24%)
Hamstring (14.02%)
Quadriceps (41.22%)
Gastrocnemius (16.05%)
Gluteus medius (19.31%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.41)
Ankle invertor moment (0.13)
Knee extensor moment
(0.14)Knee abductor moment
(0.17)
Hip flexor moment (0.17)
Hip abductor moment (0.47)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (11.58)
Ankle eversion angle (1.13)
Knee flexion angle
Knee abduction angle
(10.96)
Hip extension angle (4.14)
(1.65)
Hip adduction angle (4.30)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: one-leg balance with blocks
Figure 18: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
23. Evidence-Based Complementary and Alternative Medicine 23
Rectus abdominis (60.10%)
Erector spinae (35.59%)
Hamstring (26.62%)
Quadriceps (50.67%)
Gastrocnemius (19.96%)
Gluteus medius (30.33%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.39)
Ankle invertor moment (0.14)
Knee extensor moment
(0.22)Knee abductor moment
(0.14)
Hip flexor moment (0.07)
Hip abductor moment (0.61)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (8.88)
Ankle eversion angle (0.46)
Knee flexion angle
Knee abduction angle
(10.20)
Hip extension angle (4.66)
(1.21)
Hip adduction angle (3.41)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: one-leg balance with chair
Figure 19: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
24. 24 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (59.36%)
Erector spinae (35.81%)
Hamstring (106.67%)
Quadriceps (44.38%)
Gastrocnemius (51.55%)
Gluteus medius (45.72%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.75)
Ankle invertor moment (0.17)
Knee flexor moment
(0.25)Knee abductor moment
(0.08)
Hip extensor moment (0.28)
Hip abductor moment (0.71)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (9.28)
Ankle eversion angle (1.95)
Knee flexion angle
Knee abduction angle
(13.17)
Hip extension angle (1.76)
(1.45)
Hip adduction angle (4.45)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: one-leg balance
Figure 20: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
25. Evidence-Based Complementary and Alternative Medicine 25
Rectus abdominis (56.10%)
Erector spinae (47.51%)
Hamstring (23.45%)
Quadriceps (52.35%)
Gastrocnemius (10.08%)
Gluteus medius (18.80%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.29)
Ankle invertor moment (0.05)
Knee extensor moment
(0.07)Knee adductor moment
(0.47)
Hip extensor moment (0.61)
Hip abductor moment (0.01)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (6.26)
Ankle inversion angle (5.22)
Knee flexion angle
Knee abduction angle
(56.17)
Hip flexion angle (53.50)
(0.19)
Hip abduction angle (4.16)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: crescent—front limb
Figure 21: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
26. 26 Evidence-Based Complementary and Alternative Medicine
Rectus abdominis (56.10%)
Erector spinae (47.51%)
Hamstring (17.03%)
Quadriceps (39.36%)
Gastrocnemius (6.43%)
Gluteus medius (13.33%)
0 100
Normalized EMG (% gait demands)
Muscle activation patterns
20 40 60 80
Ankle plantarflexor moment (0.36)
Ankle evertor moment (0.06)
Knee extensor moment
(0.09)Knee adductor moment
(0.65)
Hip flexor moment (1.04)
Hip abductor moment (0.03)
0 1
Moment of force (Nm/kg)
Maximum joint moments of force during asana performance
0.2 0.4 0.6 0.8
Ankle dorsiflexion angle (18.75)
Ankle inversion angle (18.15)
Knee flexion angle
Knee abduction angle
(24.96)
Hip extension angle (22.31)
(6.89)
Hip abduction angle (3.51)
0 180
Angle (deg)
Maximum joint angles during asana performance
20 40 60 80 100 120 140 160
Advanced pose: crescent—back limp
Figure 22: Asana physical demands. Biomechanical profiles: average maximum ankle, knee, and hip joint angles and joint moments of force
(JMOFs) engendered during the middle 3 seconds of asana performance. Hashed bars represent hip adductor and flexor, knee adductor and
flexor, and ankle invertor angles and JMOFs; whereas, the open bars represent hip abductor and extensor, knee abductor and extensor, and
ankle evertor angles and JMFs. Muscle activation patterns represent the average peak EMG signals generated during the middle 3 seconds of
asana performance. These signals were normalized to the peak EMG signals generated during each participant’s walking trials at a self-selected
pace.
27. Evidence-Based Complementary and Alternative Medicine 27
4. Discussion
This is the first study to use biomechanical investigation
to quantify the physical demands of introductory- and
intermediate-level Hatha asanas performed by seniors. Bio-
mechanical profiles generated from this investigation can be
used to inform experienced instructors in their design of yoga
programs for older adults. Using this information, instructors
and therapists, whom have specialized in training with senior
populations, can select appropriate postures in order to create
comprehensive programs which affect a variety of joints and
muscle groups. They can also use this information to create
balanced programs that prevent excessive repetitive loading
of the same tissues and joint structures. Lastly, the profiles
can be used to make evidenced-based decisions in order to
specifically target weak muscle groups and/or avoid the load-
ing of pathological articular and myotendinous tissues. For
example, a yoga program that comprehensively addresses the
functionally important muscle groups of the lower extremity
needs to include postures that induce appreciable JMOFs
across the hip, knee, and ankle, in multiple directions. Just
as important, the program should not put participants at
risk by repetitively loading the same muscular, tendinous,
or articular tissues without providing appropriate recovery
intervals.
Although our goal was to develop a “balanced” and com-
prehensive yoga program that targeted all of the function-
ally important muscle groups of the LE, the introductory
program, in particular, was deficient in several areas. Most
strikingly, none of the asanas developed an ankle dorsiflexor
JMOF. The ankle dorsiflexors are important muscles which
“lift the front of the foot” during the swing phase of gait in
order to clear the toes and prevent tripping accidents. Not sur-
prisingly, poor ankle dorsiflexor strength is associated with
increased fall risk in community-dwelling older adults [14].
Our findings suggest that additional unstudied postures need
to be biomechanically examined in order to identify those
which develop ankle dorsiflexor JMOFs. Once identified,
these should then be incorporated into senior programs. Else,
additional nonyoga activities/exercises should be integrated
into yoga programs in order to address dorsiflexor targeting.
Similarly, the introductory poses generated only mod-
est hip abductor JMOFs. The hip abductors are important
stabilizers of the pelvis, and their muscular performance
is correlated with balance and fall risk in seniors [15–17].
Thus, we believe it would be prudent to identify additional
“introductory level” postures, which target the hip abductors.
In contrast to the introductory program, several intermediate
asanas, including the tree with unilateral and wall support,
tree without support, and all three one-leg balance pos-
tures, generated appreciable hip abductor JMOFs and gluteus
medius activity. Notably, these were all single limb, standing
postures. Few postures also targeted the hip flexors (warrior
I, warrior II, and crescent, back limbs). The hip flexors are
important in “pulling the limb forward” during the swing
phase of gait and their performance is related to walking
speed and fall recovery in older adults [18, 19].
Some of our findings were intuitive; for example, we
demonstrated a progressive increase in the hip abductor
JMOFs and gluteus medius EMG activity across the three
one-leg balance postures. In other words, the JMOFs and
gluteus medius EMG activity associated with the one-leg
balance postures were the least with the block support, greater
with the chair support, and greatest when the posture was
done without additional support. On the other hand, some
findings were counterintuitive; for example, we expected to
see a similar progression in demand among the three tree
postures. We found, however, that although there was a large
difference in hip abductor JMOF and gluteus medius EMG
activity between the introductory posture (tree with bilateral
and wall support) and the intermediate posture (tree with
unilateral and wall support), there was no difference between
the tree with unilateral and wall support and the unsupported
tree. This finding has important clinical implications; it
suggests that the beginning participants can target their hip
abductor muscles by lifting their contralateral foot off the
floor and assisting their balance with use of a wall, even if
they do not have the balance capabilities to hold the tree
posture without the use of a wall. It also suggests that having
participants let go of the wall, while potentially increasing
their balance capabilities, is not likely to increase gluteus
medius recruitment or performance.
Another interesting and unexpected finding was that all
of the postures elicited appreciable rectus abdominis activity,
which was up to 70% of that induced during walking—an
activity requiring continuous dynamic control of the trunk.
Contrastingly, erector spinae activity was more variable
across the postures. Core stability is important because it
influences trunk orientation which in turn affects hip, knee,
and ankles position during yoga practice and joint kinematics
during ambulation. Abdominal and erector strengthening
exercises improve spinal mobility, balance, and functional
mobility in seniors [20].
The profiles can also be used to identify those asanas,
which might put seniors at risk for injury or exacerbate exist-
ing arthritic conditions. For example, frontal-plane JMOFs at
the knee joint will increase the compressional forces across
the tibia and femur and may exacerbate knee OA. The warrior
postures, in particular, generated relatively large adductor
JMOFs which are likely to increase loading on the lateral
meniscus and tibiofemoral condyles, as well as the medial
collateral ligament. Similarly, the tree postures also generated
appreciable frontal-plane JMOFs at the knee; however, these
were abductor JMOF’s and thus likely to increase the loading
across the medial meniscus and tibiofemoral condyles, and
lateral collateral ligament.
Finally, the posture profiles may be used to generate
appropriate sequences, so that the same musculoskeletal
tissues are not loaded continuously without proper rest. For
example, the chair and warrior front postures, both generated
relatively large knee extensor JMOFs and quadriceps EMG
activity; thus, it would be prudent not to sequence these
postures successively but rather to sequence another posture
in between these two, the side stretch posture, for example,
which generated a knee flexor JMOF, would be a good
candidate.
28. 28 Evidence-Based Complementary and Alternative Medicine
Among the limitations of this study is the limited
number of asanas and modifications that we examined.
The Hatha yoga type, in particular, lends itself well to
the use of modified postures and participant-specific pro-
gram development because there is not a standard series
associated with Hatha. Thus, there are virtually hundreds
of postures and modifications that can be used in senior
programs, and future investigations should examine addi-
tional postures and modifications which are commonly
used.
We also recognize that yoga is much more than just a
series of postures but also incorporates breathing, medita-
tion, chanting, and/or spiritual components. Although we
attempted to remain as “true to the discipline” as possible, and
therefore included opening and closing sequences, controlled
breathing during the asanas, and the use of an instructor in
the laboratory, we were only able to quantify the physical
demands of the asanas and did not attempt to characterize
these other important attributes.
Lastly, we focused our study on the physical demands
associated with the postures during the 3-second interval the
posture was held. We did not examine the physical demands
associated with the transitions between the postures. In a
recent pilot study conducted in our laboratory (unpublished
data) we found that the JMOFs can be much greater during
the transition from one posture to another, than during
performance of the actual posture itself. Therefore, future
studies should also examine asana transitions in order to
provide additional sequencing information.
In conclusion, our findings demonstrate that introduc-
tory and advanced Hatha yoga postures engender a range
of appreciable joint angles, JMOFs, and muscle activities
about the ankle, knee, and hip. Further, we demonstrated
that although our goal was to develop a “balanced” and
comprehensive yoga program, the program was deficient in
several areas. For example, none of the asanas developed
an ankle dorsiflexor JMOF, and few developed hip flexor
JMOFs. We also demonstrated that some findings were
counterintuitive; for example, there was not a difference
between the JMOF engendered during the tree with unilateral
and wall support and the unsupported tree. Lastly, we found
that all of the poses elicited appreciable rectus abdominis
activity.
Profiles generated from this information may be used
by experienced instructors and therapists, whom have spe-
cialized in training with senior populations, to appropriately
design yoga programs for seniors that are comprehensive,
safe, target specific muscle groups, unload articular structures
at risk, and prevent repetitive overloading of musculoskeletal
tissues. Additional randomized and controlled trial stud-
ies are needed to determine if evidenced-based programs,
designed using biomechanical data from profiles like these,
reduce adverse events and improve participant health out-
comes. Similar biomechanical studies should also be designed
to examine additional yoga postures, other yoga types (e.g.,
Raja), additional styles (e.g., Bikram), and the transitions
between postures.
Acknowledgment
This study was supported by the National Institutes of
Health/National Center for Complementary and Alternative
Medicine Grant no. R01-AT004869-01.
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