Effects of yoga on balance and shoulder mobility in university students: a randomized controlled trial

Background and Study Aim. Yoga has been increasingly recognized as a form of physical activity that enhances both physical and psychological well-being. It integrates postures, breathing control, and concentration, contributing to flexibility, strength, and balance. Despite the availability of various exercise methods for improving postural control and joint mobility, their relative effectiveness in enhancing balance and shoulder mobility among young adults remains a subject of practical interest. Therefore, this study aimed to examine the effects of an eight-week yoga program on balance and shoulder mobility in university students. Material and Methods. Forty healthy participants over the age of 18 who had never practiced yoga regularly took part in the study. Baseline measurements included height, weight, body mass index (BMI), body fat percentage, and leg length, followed by assessments of shoulder mobility and static and dynamic balance. The yoga intervention was conducted once a week for one hour over eight weeks. Statistical analyses were performed using IBM SPSS 24.0 for Windows. For normally distributed data, Independent Samples t-tests and Paired Samples t-tests were used, while Mann–Whitney U and Wilcoxon tests were applied to non-normal data. The level of statistical significance was set at p < 0.05. Results. There were no significant differences between the training and control groups in pre-test measurements (p > 0.05). In contrast, post-test comparisons revealed significant improvements in several components of dynamic balance in the training group, including right posterolateral, right composite, left anterior, left posterolateral, and left composite reach directions (p < 0.05). Within-group analysis also indicated meaningful gains in static balance and bilateral shoulder mobility in participants who completed the yoga intervention, while no significant changes were observed in the control group. Conclusions. The results of this trial demonstrate that an eight-week structured yoga program can effectively enhance both static and dynamic balance as well as shoulder mobility in university students without prior yoga experience. These findings support the inclusion of yoga as a practical, accessible, and holistic training method for promoting postural stability, flexibility, and overall functional performance in young adults.