Effect of Yogic Practices on Flexibility Using the Sit and Reach Test

Umesh Mimi; Abhishek Balo; Tonkey Pegu; Sangita Borah; Sidhartha Rajbongshi

doi:doi:10.11648/j.mhs.20250101.14

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Effect of Yogic Practices on Flexibility Using the Sit and Reach Test

Umesh Mimi, Abhishek Balo^*, Tonkey Pegu, Sangita Borah, Sidhartha Rajbongshi

Published in Medicine and Health Sciences (Volume 1, Issue 1)

Received: 2 July 2025 Accepted: 22 November 2025 Published: 20 December 2025

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Abstract

This study examines the impact of a structured yoga training program on flexibility among students enrolled in the Post Graduate Diploma in Yoga Therapy Education (PGDYTE) at Rajiv Gandhi University, using the Sit and Reach Test as the primary assessment tool for lower back and hamstring extensibility. The intervention included a comprehensive sequence of asanas performed in standing, sitting, prone, and supine positions, complemented by relaxation practices such as the Deep Relaxation Technique, with the objective of determining whether regular yogic practice yields measurable improvements in physical flexibility. Data were collected from 20 participants through pre-test and post-test assessments, with results revealing a significant increase in flexibility, as reflected by the rise in mean scores from 34.45 to 42.05. A paired samples t-test confirmed the effectiveness of the intervention (t = –9.547, p <.001), demonstrating that consistent yoga practice produced meaningful gains in musculoskeletal function. These findings highlight the therapeutic potential of yoga as a holistic modality that supports physical well-being, enhances flexibility, and contributes to overall health promotion. The study underscores the relevance of integrating yoga into educational and wellness programs, while also suggesting the need for further research to explore the long-term sustainability of flexibility improvements and to better understand the physiological mechanisms underlying these positive outcomes.

Published in	Medicine and Health Sciences (Volume 1, Issue 1)
DOI	10.11648/j.mhs.20250101.14
Page(s)	23-28
Creative Commons	This is an Open Access article, distributed under the terms of the Creative Commons Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution and reproduction in any medium or format, provided the original work is properly cited.
Copyright	Copyright © The Author(s), 2025. Published by Science Publishing Group

Keywords

Yoga, Health, Flexibility, Sit and Reach Test, Rajiv Gandhi University

References

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[10]	Woodyard, C. (2011). Exploring the Therapeutic Effects of Yoga and Its Ability to Increase Quality of Life. International Journal of Yoga, 4(2), 49-54.
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[17]	Campos, C. R., Silva, A. M., & Costa, M. J. (2016). Yoga practice improves flexibility and postural control in adults: A controlled study. Journal of Physical Activity and Health, 13(9), 1012-1018.
[18]	Cowen, V. S., & Adams, T. B. (2005). Physical and perceptual benefits of yoga exercise: A randomized controlled trial. Journal of Bodywork and Movement Therapies, 9(3), 211-219.
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APA Style

Mimi, U., Balo, A., Pegu, T., Borah, S., Rajbongshi, S. (2025). Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Medicine and Health Sciences, 1(1), 23-28. https://doi.org/10.11648/j.mhs.20250101.14

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ACS Style

Mimi, U.; Balo, A.; Pegu, T.; Borah, S.; Rajbongshi, S. Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Med. Health Sci. 2025, 1(1), 23-28. doi: 10.11648/j.mhs.20250101.14

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AMA Style

Mimi U, Balo A, Pegu T, Borah S, Rajbongshi S. Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Med Health Sci. 2025;1(1):23-28. doi: 10.11648/j.mhs.20250101.14

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@article{10.11648/j.mhs.20250101.14,
  author = {Umesh Mimi and Abhishek Balo and Tonkey Pegu and Sangita Borah and Sidhartha Rajbongshi},
  title = {Effect of Yogic Practices on Flexibility Using the Sit and Reach Test},
  journal = {Medicine and Health Sciences},
  volume = {1},
  number = {1},
  pages = {23-28},
  doi = {10.11648/j.mhs.20250101.14},
  url = {https://doi.org/10.11648/j.mhs.20250101.14},
  eprint = {https://article.sciencepublishinggroup.com/pdf/10.11648.j.mhs.20250101.14},
  abstract = {This study examines the impact of a structured yoga training program on flexibility among students enrolled in the Post Graduate Diploma in Yoga Therapy Education (PGDYTE) at Rajiv Gandhi University, using the Sit and Reach Test as the primary assessment tool for lower back and hamstring extensibility. The intervention included a comprehensive sequence of asanas performed in standing, sitting, prone, and supine positions, complemented by relaxation practices such as the Deep Relaxation Technique, with the objective of determining whether regular yogic practice yields measurable improvements in physical flexibility. Data were collected from 20 participants through pre-test and post-test assessments, with results revealing a significant increase in flexibility, as reflected by the rise in mean scores from 34.45 to 42.05. A paired samples t-test confirmed the effectiveness of the intervention (t = –9.547, p <.001), demonstrating that consistent yoga practice produced meaningful gains in musculoskeletal function. These findings highlight the therapeutic potential of yoga as a holistic modality that supports physical well-being, enhances flexibility, and contributes to overall health promotion. The study underscores the relevance of integrating yoga into educational and wellness programs, while also suggesting the need for further research to explore the long-term sustainability of flexibility improvements and to better understand the physiological mechanisms underlying these positive outcomes.},
 year = {2025}
}

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TY  - JOUR
T1  - Effect of Yogic Practices on Flexibility Using the Sit and Reach Test
AU  - Umesh Mimi
AU  - Abhishek Balo
AU  - Tonkey Pegu
AU  - Sangita Borah
AU  - Sidhartha Rajbongshi
Y1  - 2025/12/20
PY  - 2025
N1  - https://doi.org/10.11648/j.mhs.20250101.14
DO  - 10.11648/j.mhs.20250101.14
T2  - Medicine and Health Sciences
JF  - Medicine and Health Sciences
JO  - Medicine and Health Sciences
SP  - 23
EP  - 28
PB  - Science Publishing Group
UR  - https://doi.org/10.11648/j.mhs.20250101.14
AB  - This study examines the impact of a structured yoga training program on flexibility among students enrolled in the Post Graduate Diploma in Yoga Therapy Education (PGDYTE) at Rajiv Gandhi University, using the Sit and Reach Test as the primary assessment tool for lower back and hamstring extensibility. The intervention included a comprehensive sequence of asanas performed in standing, sitting, prone, and supine positions, complemented by relaxation practices such as the Deep Relaxation Technique, with the objective of determining whether regular yogic practice yields measurable improvements in physical flexibility. Data were collected from 20 participants through pre-test and post-test assessments, with results revealing a significant increase in flexibility, as reflected by the rise in mean scores from 34.45 to 42.05. A paired samples t-test confirmed the effectiveness of the intervention (t = –9.547, p <.001), demonstrating that consistent yoga practice produced meaningful gains in musculoskeletal function. These findings highlight the therapeutic potential of yoga as a holistic modality that supports physical well-being, enhances flexibility, and contributes to overall health promotion. The study underscores the relevance of integrating yoga into educational and wellness programs, while also suggesting the need for further research to explore the long-term sustainability of flexibility improvements and to better understand the physiological mechanisms underlying these positive outcomes.
VL  - 1
IS  - 1
ER  -

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Author Information

Umesh Mimi

Department of Physical Education, Rajiv Gandhi University, Doimukh, India
Abhishek Balo

Center for Studies in Physical Education and Sports, Dibrugarh University, Dibrugarh, India

Contact Email
Tonkey Pegu

Center for Studies in Physical Education and Sports, Dibrugarh University, Dibrugarh, India
Sangita Borah

B.Ed, College of Teacher Education, Dhakuakhana, India
Sidhartha Rajbongshi

Center for Studies in Physical Education and Sports, Dibrugarh University, Dibrugarh, India

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Plain Text BibTeX RIS

APA Style

Mimi, U., Balo, A., Pegu, T., Borah, S., Rajbongshi, S. (2025). Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Medicine and Health Sciences, 1(1), 23-28. https://doi.org/10.11648/j.mhs.20250101.14

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ACS Style

Mimi, U.; Balo, A.; Pegu, T.; Borah, S.; Rajbongshi, S. Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Med. Health Sci. 2025, 1(1), 23-28. doi: 10.11648/j.mhs.20250101.14

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AMA Style

Mimi U, Balo A, Pegu T, Borah S, Rajbongshi S. Effect of Yogic Practices on Flexibility Using the Sit and Reach Test. Med Health Sci. 2025;1(1):23-28. doi: 10.11648/j.mhs.20250101.14

Copy | Download

@article{10.11648/j.mhs.20250101.14,
  author = {Umesh Mimi and Abhishek Balo and Tonkey Pegu and Sangita Borah and Sidhartha Rajbongshi},
  title = {Effect of Yogic Practices on Flexibility Using the Sit and Reach Test},
  journal = {Medicine and Health Sciences},
  volume = {1},
  number = {1},
  pages = {23-28},
  doi = {10.11648/j.mhs.20250101.14},
  url = {https://doi.org/10.11648/j.mhs.20250101.14},
  eprint = {https://article.sciencepublishinggroup.com/pdf/10.11648.j.mhs.20250101.14},
  abstract = {This study examines the impact of a structured yoga training program on flexibility among students enrolled in the Post Graduate Diploma in Yoga Therapy Education (PGDYTE) at Rajiv Gandhi University, using the Sit and Reach Test as the primary assessment tool for lower back and hamstring extensibility. The intervention included a comprehensive sequence of asanas performed in standing, sitting, prone, and supine positions, complemented by relaxation practices such as the Deep Relaxation Technique, with the objective of determining whether regular yogic practice yields measurable improvements in physical flexibility. Data were collected from 20 participants through pre-test and post-test assessments, with results revealing a significant increase in flexibility, as reflected by the rise in mean scores from 34.45 to 42.05. A paired samples t-test confirmed the effectiveness of the intervention (t = –9.547, p <.001), demonstrating that consistent yoga practice produced meaningful gains in musculoskeletal function. These findings highlight the therapeutic potential of yoga as a holistic modality that supports physical well-being, enhances flexibility, and contributes to overall health promotion. The study underscores the relevance of integrating yoga into educational and wellness programs, while also suggesting the need for further research to explore the long-term sustainability of flexibility improvements and to better understand the physiological mechanisms underlying these positive outcomes.},
 year = {2025}
}

Copy | Download

TY  - JOUR
T1  - Effect of Yogic Practices on Flexibility Using the Sit and Reach Test
AU  - Umesh Mimi
AU  - Abhishek Balo
AU  - Tonkey Pegu
AU  - Sangita Borah
AU  - Sidhartha Rajbongshi
Y1  - 2025/12/20
PY  - 2025
N1  - https://doi.org/10.11648/j.mhs.20250101.14
DO  - 10.11648/j.mhs.20250101.14
T2  - Medicine and Health Sciences
JF  - Medicine and Health Sciences
JO  - Medicine and Health Sciences
SP  - 23
EP  - 28
PB  - Science Publishing Group
UR  - https://doi.org/10.11648/j.mhs.20250101.14
AB  - This study examines the impact of a structured yoga training program on flexibility among students enrolled in the Post Graduate Diploma in Yoga Therapy Education (PGDYTE) at Rajiv Gandhi University, using the Sit and Reach Test as the primary assessment tool for lower back and hamstring extensibility. The intervention included a comprehensive sequence of asanas performed in standing, sitting, prone, and supine positions, complemented by relaxation practices such as the Deep Relaxation Technique, with the objective of determining whether regular yogic practice yields measurable improvements in physical flexibility. Data were collected from 20 participants through pre-test and post-test assessments, with results revealing a significant increase in flexibility, as reflected by the rise in mean scores from 34.45 to 42.05. A paired samples t-test confirmed the effectiveness of the intervention (t = –9.547, p <.001), demonstrating that consistent yoga practice produced meaningful gains in musculoskeletal function. These findings highlight the therapeutic potential of yoga as a holistic modality that supports physical well-being, enhances flexibility, and contributes to overall health promotion. The study underscores the relevance of integrating yoga into educational and wellness programs, while also suggesting the need for further research to explore the long-term sustainability of flexibility improvements and to better understand the physiological mechanisms underlying these positive outcomes.
VL  - 1
IS  - 1
ER  -

Copy | Download