Department of Sports Medicine, College of Medicine, Kaohsiung Medical University, Kaohsiung 80708, Taiwan.
Center for Physical and Health Education, Si-Wan College, National Sun Yat-Sen University, Kaohsiung 80424, Taiwan.
Int J Environ Res Public Health. 2021 Aug 9;18(16):8402. doi: 10.3390/ijerph18168402.
Standing yoga poses strengthen a person's legs and helps to achieve the goal of musculoskeletal rehabilitation, but inadequate exercise planning can cause injuries. This study investigated changes in the electromyogram and joint moments of force (JMOFs) of lower extremities during common standing yoga poses in order to explore the feasibility and possible injury risk in dealing with musculoskeletal problems. Eleven yoga instructors were recruited to execute five yoga poses (Chair, Tree, Warrior 1, 2, and 3). The results revealed significant differences in hip, knee, and ankle JMOFs and varying degrees of muscle activation among the poses. Among these poses, rectus femoris muscle activation during the Chair pose was the highest, Warrior 2 produced the highest muscle activation in the vastus lateralis of the front limb, while Warrior 1 had the highest muscle activation in the vastus medialis of the back limb. Therefore, all three poses can possibly be suggested as a therapeutic intervention for quadriceps strengthening. Warrior 1 was possibly suggested as a therapeutic intervention in order to reduce excessive lateral overload of the patella, but the possible adverse effects of Warrior 2 with the highest knee adductor JMOF in the back limb could raise joint reaction forces across the medial condyles. In single-leg balance postures, Warrior 3 had unique training effects on the hamstring, and is therefore suggested as a part of hamstring rehabilitation exercises. The Tree pose induced low lower-extremity JMOFs and a low level of thigh muscle activations when it was performed by senior instructors with excellent balance control; however, for yoga beginners with insufficient stability, it will be a useful training mode for strengthening the muscles that help to keep one upright. This study quantified the physical demands of yoga poses using biomechanical data and elucidated the structures and principles underlying each yoga movement. This is crucial for yoga practitioners.
站立瑜伽姿势可以增强人的腿部力量，有助于实现运动系统康复的目标，但运动计划不足可能会导致受伤。本研究调查了常见站立瑜伽姿势中下肢肌电图（EMG）和关节力矩（JMOF）的变化，以探讨处理运动系统问题的可行性和可能的受伤风险。招募了 11 位瑜伽教练来执行 5 种瑜伽姿势（椅子式、树式、战士一式、战士二式和战士三式）。结果显示，髋关节、膝关节和踝关节的 JMOF 以及各姿势的肌肉激活程度存在显著差异。在这些姿势中，椅子式时股直肌的激活程度最高，前侧的阔筋膜张肌在战士二式中激活程度最高，而后侧的股内侧肌在战士一式中激活程度最高。因此，所有三种姿势都可能被建议作为一种强化股四头肌的治疗干预方法。建议将战士一式作为治疗干预方法，以减少髌骨的过度外侧负荷，但后侧的膝内收肌 JMOF 最高的战士二式可能会增加内侧髁的关节反应力。在单腿平衡姿势中，战士三式对腘绳肌有独特的训练效果，因此建议将其作为腘绳肌康复运动的一部分。当高级教练以出色的平衡控制能力进行树式时，下肢 JMOF 较低，大腿肌肉激活程度较低；但对于平衡稳定性不足的瑜伽初学者来说，它是一种有用的强化保持身体直立的肌肉的训练模式。本研究使用生物力学数据量化了瑜伽姿势的物理需求，并阐明了每个瑜伽动作的结构和原理。这对于瑜伽练习者来说至关重要。
