Trunk and Hip Muscle Activation during Yoga Poses in Untrained Individuals

Yoga has become a popular form of exercise for improving core strength and stability in individuals with Low Back Pain (LBP). Researchers have quantified muscle activation during core stabilization exercises, believing that exercises which require greater activation will benefit that needing improved core stabilization. Minimal attention has been directed toward muscle activation during yoga. The purpose of this study was to determine and compare the relative activation of core muscles during yoga to traditional back exercises. Surface Electro Myo Graphy (EMG) was used to quantify the relative activation of the Rectus Abdominis (RA), Abdominal Obliques (AO), Lumbar Extensors (LE), and Gluteus Maximus (GMX) during four yoga poses (Chair, High Plank, Upward-Facing Dog, and Dominant-Side Warrior 1). Data were expressed as 100% of a Maximum Voluntary Isometric Contraction (100% MVIC). Separate analyses of variance with repeated measures were used to compare muscle activity across each exercise. The sequentially rejective Bonferroni test was used for post hoc testing. EMG activity during the High Plank was moderate (28% MVIC) and high (44% MVIC) for the RA and AO, respectively. The AO had moderate (27% MVIC) activity during the Upward-Facing Dog. EMG activity during the Chair was moderate (38% MVIC) only for the LE. GMX activity was low (< 21% MVIC) during all the exercises. These findings suggest that certain yoga poses may be useful for improving core endurance and strength. Clinicians may use these data when developing and implementing an evidence-based core exercise program for individuals with LBP who prefer a yoga treatment strategy.