Yoga and physical exercise – a review and comparison

Abstract

Yoga is a multifaceted spiritual tool with enhanced health and well-being as one of its positive effects. The components of yoga which are very commonly applied for health benefits are asanas (physical postures), pranayama (regulated breathing) and meditation. In the context of asanas, yoga resembles more of a physical exercise, which may lead to the perception that yoga is another kind of physical exercise. This article aims at exploring the commonalities and differences between yoga and physical exercise in terms of concepts, possible mechanisms and effectiveness for health benefits. A narrative review is undertaken based on traditional and contemporary literature for yoga, along with scientific articles available on yoga and exercise including head-to-head comparative trials with healthy volunteers and patients with various disease conditions. Physical exercises and the physical components of yoga practices have several similarities, but also important differences. Evidence suggests that yoga interventions appear to be equal and/or superior to exercise in most outcome measures. Emphasis on breath regulation, mindfulness during practice, and importance given to maintenance of postures are some of the elements which differentiate yoga practices from physical exercises.

Effect of Sudharshan Kriya Pranayama on Salivary Expression of Human Beta Defensin-2, Peroxisome Proliferator-Activated Receptor Gamma, and Nuclear Factor-Kappa B in Chronic Periodontitis

“…Yogic practice is considered superior to traditional exercise as results obtained after highintensity workouts are quantitative at the muscular level when compared with the qualitative output of yoga practice that leads to the energization of the chakras (body energy centers) [27].…”

To compare the effects of aerobic exercise and yoga on Premenstrual syndrome

“…A review and comparison between yoga and physical exercise were conducted by Govindaraj et al , which concluded that yoga interventions are equal and/or superior to physical exercises in most outcomes. [6]…”

“…Yoga exercise is composed of physical (asana), breathing (pranayama), and mental (pratyahara) practices, resulting in health, relaxation, and positive awareness. [6] Yoga is now recommended as a noninvasive method and easily accessed intervention for pain relief that is safe and cost-effective with minimal or no side effects. Moreover, regular practice of yoga has positive effects onthe menstrual cycle and psychobiological well-being probably by balancing the neuroendocrinal axis.…”

Effect of Yoga versus Light Exercise to Improve Well-Being and Promote Healthy Aging among Older Adults in Central India: A Study Protocol for a Randomized Controlled Trial

“…Further with its multidimensional and holistic focus on the physical, mental and spiritual approach, yoga may be more suitable and manageable than normal exercise for elderly [44]. Further yoga emphasized on breath regulation, mindfulness and maintenance of postures, which is not a part of normal exercises [45]. Studies previously conducted, compared the effect of yoga on non-active controls [46].…”