Comparing the impacts of video-based and physiotherapist-led yoga practices on the respiratory capacities and sleep quality of sedentary individuals

Aiming to compare the impacts of video-based and physiotherapist-led yoga practices on the respiratory capacities and sleep quality, this research study hypothesizes that video-based yoga improves respiratory capacities and sleep quality. Sedentary women were randomly divided into three groups; video-based yoga (n=17), yoga (n=15) and exercise (n=16). The yoga group was assigned pranayama (respiration), asana (poses) and meditation and the exercise group, various exercises of respiration, strengthening, stabilization and flexibility with the supervision of a physiotherapist. Yoga exercises were also recorded in video and later used for the video-based yoga group. In the beginning and at the end of the study, which took a total of 6 weeks (2 days/week) and 12 sessions, respiration (spirometer, Cosmed, Pony Fx), sleep (Pittsburgh Sleep Quality Index), flexibility (goniometer, measuring tape), posture (New York Posture Rating Chart), pain (Pain Quality Assessment Scale), balance (Single Leg Stance Assessment), functional strength (5 squat test), fatigue (Fatigue Severity Scale) and quality of life (WHOQOL-BREF) were evaluated. The data was analyzed with SPSS 22.0. In-group evaluations revealed significant improvement in all data of the yoga group other than physical health, psychological health, social relations and environmental components of quality of life (p<0.05) and a statistically significant improvement in all data other than sleep quality and quality of life of video-based yoga and exercise groups were found (p<0.05). Intergroup comparisons revealed a significant improvement, favoring the video-based yoga groups with vital capacity values, regarding M. triceps brachii flexibility and respiration. As a result, significant improvement in sedentary women was detected in the vital capacities of video-based yoga group and in the sleep qualities and qualities of life of the yoga group. While improvements related to posture are observed in video-based yoga, yoga and exercise groups, the significant improvement in the shoulder and leg postures of those in the exercise group is noteworthy. Video-based yoga approach for sedentary women (30,44±9,61 years) is an easily accessible, economical and efficient method. Keywords: sedentary, video, yoga, respiration, women