Effect of Yogic Sukshma Vyayama on Upper and Lower Limbs Strength, Postural Stability, and Spinal Flexibility among Adolescents

Yoga, an ancient Indian discipline, is well-renowned for enhancing mental, emotional, and physical well-being (Srikanth et al., 2024). Yogic Sukshma Vyayama (YSV) is a mild style of yoga that focuses on gradual, focused motions from head to toe (Bhramhachari, 1980; Madankumar et al., 2020). Along with improving blood circulation, flexibility, muscle strength, and posture, it also aids in the activation of energy channels (Rawat & Pedhekar, 2025). Poor posture, weak muscles, and spinal inflexibility are common problems in adolescents—who are in a critical stage of physical development—due to sedentary lifestyles and excessive screen usage (WHO, 2018; Dzakpasu et al., 2021). According to studies, yoga can strengthen the muscles in the upper and lower limbs, promote joint mobility, and improve neuromuscular coordination and postural stability (Cowen & Adams, 2005; Gyllensten et al., 2010; Grabara & Szopa, 2015). For adolescents who might not be physically capable of rigorous exercise, YSV is particularly appropriate (Peetham, 2025). Simple postures that increase strength, flexibility, and balance include Chair Pose, Warrior Pose, and Tree Pose (Tran et al., 2001; Hagins et al., 2007). Yoga also helps regulate hormones, which promotes muscle growth and reduces stress-related muscle breakdown (Kjaer et al., 2009). Despite its advantages, not enough is known about YSV in adolescent populations. The purpose of this study is to investigate whether adolescents’ posture, spinal flexibility, and limb strength may be enhanced by frequent Yogic Sukshma Vyayama practice. These easy exercises could be implemented in schools and health programmes as a safe and natural strategy to enhance adolescent health, particularly in preventing the negative effects of poor physical habits and inactivity (Özdemir, 2013; Patton et al., 2016).