POWER YOGA AS AN EFFECTIVE RECOVERY TOOL FOR WOMEN VOLLEYBALL PLAYERS: A COMPREHENSIVE 12-WEEK EVALUATION

Background and Study Aim. Power Yoga involves a continuous flow that challenges both body and mind, aiming to enhance cardiovascular fitness, muscle strength, and overall flexibility. The role of Power Yoga in athlete recovery, especially for volleyball players, remains insufficiently studied. This research aimed to investigate the effects of a 12-week Power Yoga program on muscle soreness and flexibility among sub-elite women volleyball players. Material and Methods. The study involved 37 female volleyball players from SRM Institutions, Tamil Nadu, India. Participants completed pre-test assessments before starting a 12-week Power Yoga program. Follow-up assessments were conducted at 4, 8, and 12 weeks. Measurements included muscle soreness using the Visual Analog Scale (VAS) and flexibility through Sit-and-Reach test assessed. The same tests were administered at each evaluation point to track changes and assess the impact of the Power Yoga intervention. Results. The statistical analysis demonstrated a progressive and significant improvement in both recovery- related variables across the 12-week intervention period. Regarding muscle soreness, repeated measures ANOVA showed a consistent decline in VAS scores at each follow-up, indicating a reduction in perceived soreness levels over time. The analysis yielded a significant F-ratio of 8.59361 (p = 0.000028), confirming the efficacy of the Power Yoga program in alleviating post-exercise muscle soreness. Similarly, flexibility scores, as measured by the Sit-and-Reach test, improved markedly throughout the program. The flexibility gains were statistically significant, with an F-ratio of 11.61522 and a p-value of 0.00001, reflecting enhanced range of motion and musculoskeletal adaptability among participants. These findings collectively underscore the positive impact of Power Yoga in promoting muscle recovery and improving flexibility, both of which are critical components for optimal athletic performance and injury prevention in volleyball. Conclusions. The 12-week Power Yoga program was effective in improving recovery among women volleyball players by reducing muscle soreness and enhancing flexibility. These results suggest that integrating Power Yoga into training routines can optimize recovery and performance in athletes.