Yoga-Based Practices and Their Contribution to Physical Fitness and Healthy Living

Abstract

Physical fitness is an important component of healthy living and includes qualities such
as strength, flexibility, balance, mobility, cardiorespiratory fitness, and functional
capacity. Yoga is a multimodal practice that may combine physical postures, controlled
breathing, relaxation, and mindful attention. This paper examines yoga-based practices
and their contribution to physical fitness and healthy living. It discusses flexibility,
muscular strength, balance, mobility, cardiorespiratory function, body composition,
healthy ageing, lifestyle behaviour, preventive health, research evidence, and safety.
Research suggests that yoga can improve several aspects of physical function,
particularly flexibility, balance, and lower-limb strength, although outcomes vary
according to the population, programme, and comparison group. A 2019 systematic
review of randomized trials in older adults found benefits for balance, lower-body
flexibility, and lower-limb strength compared with inactive controls.
 cite turn0search4 A 2026 systematic review of Suryanamaskar also reported
promising but heterogeneous findings across physical, physiological, psychological, and
body-composition outcomes.  cite turn0search5 Yoga should therefore be considered
one component of an active lifestyle rather than a universal substitute for all forms of
exercise