Yoga for youth wellness: A controlled study on the physical fitness benefits of an 8-week hatha yoga program

Background: Health-related physical fitness is vital for young adults, particularly those pursuing physically demanding academic disciplines. Despite known benefits, consistent participation in physical activity remains a challenge. Hatha Yoga, a holistic practice combining physical postures, breath control, and relaxation, has shown potential as an alternative intervention to improve physical health. Objective: This study aimed to evaluate the effects of an 8-week structured Hatha Yoga intervention on selected health-related physical fitness components—body composition, muscular endurance, flexibility, and cardiorespiratory fitness—in healthy young adults. Methods: Twenty healthy yoga novices (10 males, 10 females; mean age 26±5 years) from Netaji Subhas National Institute of Sports, Patiala, were randomly assigned to an experimental (yoga) group or a control group (n = 10 each). The yoga group underwent 30-minute Hatha Yoga sessions three times per week for 8 weeks. Pre-and post-intervention measurements included BMI, waist circumference, body fat percentage, push-ups, sit-ups, sit-and-reach test, and VO?peak (via Cooper’s 12-minute run test). Paired t-tests assessed within-group differences (p<0.05). Results: The experimental group showed statistically significant improvements across all measured variables: BMI (p = 0.033), waist circumference (p = 0.037), body fat% (p = 0.027), upper body (p = 0.021) and abdominal endurance (p = 0.023), flexibility (p = 0.019), and VO?peak (p = 0.022). No significant changes were observed in the control group. Conclusion: An 8-week Hatha Yoga intervention significantly improved various aspects of health-related physical fitness in healthy young adults. These findings highlight yoga's potential as an accessible, enjoyable, and effective modality for promoting physical well-being in youth and underscore its relevance in institutional physical activity programs and health promotion strategies.