Muscle-specific responses to traditional yoga asanas: A surface EMG-based investigation

Background: Yoga asanas are increasingly being integrated into rehabilitation and physical training programs for their potential benefits on muscle function and flexibility. However, limited evidence exists regarding their specific impact on lower limb muscle activation. Objective: The present study aimed to evaluate the effects of three yoga asanas—Poornna Titali Asana, Utthita Trikonasana, and Padanguli Shakti Vikasaka—on the electromyographic (EMG) activity of four key lower limb muscles: Adductor Longus, Gracilis, Gastrocnemius, and Soleus. Methods: A within-subject design was used with fifteen participants (n = 15). Surface EMG was recorded pre- and post-intervention for each asana. Paired t-tests were conducted to assess changes in mean muscle activation. Significance was set at p < 0.05. Results: Statistically significant reductions in muscle activation were observed in the Gracilis muscle during Utthita Trikonasana (p = 0.014), and in the Gastrocnemius muscle during Padanguli Shakti Vikasaka (p = 0.004). No significant changes were noted in Adductor Longus or Soleus across any asana. Conclusion: The findings suggest that certain yoga asanas can selectively influence lower limb muscle activity. Utthita Trikonasana may reduce medial thigh (Gracilis) load, while Padanguli Shakti Vikasaka appears effective in reducing activity in the Gastrocnemius. These insights support the use of targeted yoga postures in therapeutic and conditioning contexts. Further research with larger sample sizes and normalized EMG data is recommended.