Effect of 4 Weeks of Yogic-based Paschimottanasana Practice on Sit-and-Reach Test and Goniometer Measurements among Healthy Participants: A Randomized Controlled Trial.

Background: Flexibility is a vital component of physical fitness, influencing movement efficiency and reducing the risk of injury. Hamstring tightness, a preventable issue, impairs flexibility and athletic performance. Paschimottanasana is a yogic posture purported to improve hamstring flexibility; however, limited empirical evidence supports its effectiveness. Aim: The study aims to evaluate the effectiveness of Paschimottanasana in improving hamstring flexibility among healthy young adults. Materials and Methods: A total of 150 healthy participants aged 18 to 28 years from a university in North India were randomly assigned into two groups using the chit method. The participants were divided into an intervention group and a control group. Both groups engaged in 20-minute yogic practices daily for four weeks, six days per week. The intervention group practiced 16 minutes of Sukshma Vyayama (loosening exercises) followed by 4 minutes of Paschimottanasana (Seated Forward Bend Pose), while the control group practiced 16 minutes of Sukshama Vyayama followed by 4 minutes of Savasana (Corpse Pose). Baseline and post-intervention data were collected and analyzed. Results: At the end of 4 weeks, the intervention group demonstrated a statistically significant improvement in lumbar flexion angle, reducing from 80.24±7.24 to 68.86±8.66 degrees (P < .001); the control group showed minimal change (81.70±7.56 to 79.56±7.95), which was not statistically significant (P > .05). Sit-Reach-Test scores also improved significantly in the intervention group compared to the control group. Conclusion: Paschimottanasana practice significantly improved hamstring flexibility within 4 weeks, while Sukshma Vyayama alone resulted in only minor improvements. keywords: yoga, paschimottanasana, hamstring flexibility, goniometer, sit-reach-test, straight leg raise.