Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper

International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 10 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav DOI : …………, Plagiarism/Similarity: 08% Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata 1 , Priti Devi 2 , Pooja Devi 3 & Arti Yadav 4 1 Research Scholar, University of Patanjali, Haridwar, Uttrakhand, India ([email protected]) 2 Research Scholar, University of Patanjali, Haridwar, Uttrakhand, India (Ch.priti13[email protected]om) 3 Research Scholar, University of Patanjali, Haridwar, UK, India ([email protected]) 4 Assistant Professor, University of Patanjali, Haridwar, Uttrakhand, India ([email protected]) Received : 07/07/2025 1st BPR : 18/07/2025 2nd BPR : 01/08/2025 Accepted : 14/08/2025 Abstract Yogic Sukshma Vyayama (YSV) is a traditional Indian yoga technique made up of 48 gentle, mindful movements. These movements are designed to activate and strengthen all the joints and muscles in the body. While YSV has spiritual and healing roots, there is limited scientific research on how it helps improve the strength of the upper and lower limbs. This paper reviews existing studies to understand how YSV affects the strength, flexibility, and posture of the arms and legs, especially in teenagers and older adults. We searched trusted databases like PubMed, Google Scholar, Research Gate, Science Direct, and JSTOR for studies from 2000 to 2024. We selected 14 studies that focused on YSV and its impact on limb strength using tools like grip strength meters and balance tests. YSV helped improve hand grip, shoulder strength, leg control, and body balance in both youth and elderly participants. It also showed benefits for posture and coordination. YSV is an easy, low-risk, and effective practice for improving limb strength and overall movement. Because it connects breath with movement, it provides full-body benefits. More research with larger sample sizes is needed to confirm and expand on these results. Key words: Yogic Sukshma Vyayama, Upper limb strength, Lower limb strength, Adolescents. Introduction Yoga science is one such universal. Yoga science doesn’t belong to any separate community, religion, caste, or country. It is universal and not specific to any one area. All these techniques combined— asanas, pranayama, mudras, and bandhas—make up yogic sukshma vyayam (YSV). The Yogic Sukshma Vyayama work by (Brahmachari D. 1980) explains approximately 48 practices. yogic Sukshma vyayam (YSV) literally means (delicate) subtle-exercise. The top of the bottom down in our body, which includes the head, eyes, nose, ears, neck, shoulders, arms, elbows, fingers, upper chest, middle chest, abdomen, various parts of the trunk, thighs, buttocks, rectum, bladder, knees, ankles, foot, and toes, is where the 48 yoga SV begin (Madankumar et al., 2020). Three weeks of practicing a yoga protocol that included Yogic Sukshma Vyayama along with specific Asanas, Pranayama, and Om chanting with awareness helped a patient with dysphania. Their benificial of anasan muscle strength and endurance (Bhowmik Bhunia, G., et al., 2024). Additional single case studies exist that discuss the role of yoga in voice production issues and vocal cord dysfunction (Belpu, N. et al., 2022). Asanas like Ardha matsyendrasana, Bhujangasana, Gomukhasana, Dhanurasana, Ushtrasana, Matsyasana, Naukana, Surya Namaskar, and sookshma vyayam poses like GreevaSanchalana and Skandha Sanchalana are helpful in alleviating cervical spondylosis-related neck pain and stiffness (NAYAK, S. et al., 2024). International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 11 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav Upper-limb strength is the ability of the arms, shoulders, and chest to generate force. For daily tasks like pushing, tugging, and lifting, this power is essential (Gaweł et al., 2024). People commonly use tests like the Jamar dynamometer, which measures hand muscular strength, to assess upper limb strength. Additional techniques involve the application of shoulder mobility assessments and closed kinetic chain upper limb tests, which concentrate on the functional capacities of the arm and shoulder during movement (Gaweł et al., 2024). Few studies look at the effects of exercise on young women's bone strength (Conor Lambert et al., 2019). Our discovery of a significant correlation between upper and lower limb power raises the possibility that muscular power may be derived from a more general physiological characteristic of the body than from the one responsible for force production alone (Herman S. et al., 2005). For older persons to maintain thier physical health, muscle massand strength essential. Sarcopenia is the term for decreased muscular mass in the body. The correlation between diminished muscle strength and impaired balance increases fall risk in sarcopenia. Fall-related fracture have the potential to significantly impair older individuals and patients mobility. Mobility has a major impact on overall quality of life and is essential for carrying out everyday tasks. Additionally, the quality of life pf elderly individuals and thier patients declines when their mobility declines (Park, et al., 2024). Physical activity in children and adolescents offers significant health benefits, but levels of activity decline during adolescence. Despite the well-established importance of physical activity for long-term health, the World Health Organisation (WHO) recommends 60 minutes of daily moderate-to-vigorous physical activity, yet 80% of 13to 15-year-olds worldwide do not meet this guideline .Adolescence is a period of rapid growth and change, which can lead to postural problems. Low physical activity and sedentary lifestyles contribute to poor posture, though other factors also affect body alignment. Physical fitness, which includes strength, endurance, flexibility, and body composition, is an important health marker in adolescence. While genetics influence fitness, environmental factors like physical activity play a key role, though the relationship between activity, posture, and fitness remains unclear during early adolescence ) Sidlauskiene, A., et al,. 2019.( ). Upper and lower limbs physiological changes with yoga practices. Power yoga, also known as Ashtanga Vinyasa, focuses on dynamic movements and extended isometric workouts to strengthen the entire body and enhance musculoskeletal and cardiovascular health (Skultetyova et al., 2019). Long muscle chains and complex transitions are a part of these dynamic exercises, which support proper breathing techniques and improve peripheral circulation, thermoregulation, and aerobic capacity. Both the upper and lower limbs experience significant physiological changes as a result of this type of yoga, including improved coordination, strength, flexibility, and endurance. Frequent asana practice also promotes joint mobility, neuromuscular efficiency, and isometric muscle control. In particular, power yoga helps to improve dynamic balance and posture in the lower limbs and develop the phasic muscles in the upper limbs (Cramer et al., 2016). Importance Upper and Lower Limbs Strength with prevalence Strength in the upper and lower limbs is essential for physical performance, health outcomes, and functional independence in all age groups. While lower limb strength is crucial for mobility, balance, and fall prevention, upper limb strength supports vital daily actions like lifting, pushing, and gripping (Bohannan, 2001; Rantanen et al., 1999). A higher incidence of chronic illnesses, sarcopenia, and disability is linked to low limb strength. According to prevalence data, muscle strength is generally declining, especially in older populations. Muscle weakness and limited movement are major contributors to years lived with disability, according to the Global Burden of Disease (GBD) Study (Vos et al., 2020). About 10–20% of individuals over 60 worldwide suffer from a decline in lower limb strength, which impacts stability and walking (Cruz-Jentoft et al., 2010). Approximately 35% of older persons globally suffer from handgrip weakness, which is a stand-in for upper limb strength (Leong et al., 2015). Strengthening limbs in teenagers promotes injury prevention, sports performance, and motor development (Faigenbaum et al., 2009). According to the World Health Organisation (WHO, 2020), sedentary lifestyles are to blame for the deteriorating trend in muscle fitness among teenagers. International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 12 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav According to data, 40% of kids between the ages of 13 and 17 worldwide do not reach recommended levels of physical activity, which is oblique with motor delays and weak limbs (Guthold et al., 2020). Research Methodology This review employed a systematic literature approach to assess the effect of Yogic Sukshma Vyayama (YSV) on upper and lower limb strength. The databases PubMed, Google Scholar, JSTOR, Science Direct and Research Gate were searched using specific terms such as “Yogic Sukshma Vyayama,” “limb strength,” “posture,” and “neuromuscular coordination.” Studies selected were peer-reviewed, published between 2000 and 2024, and primarily involved randomized controlled trials (RCTs), intervention studies, or case-based research. Criteria for inclusion emphasized limb strength outcomes assessed using dynamometers, sit-and-reach tests, flamingo balance tests, and goniometric tools. Studies focused on both adolescent and elderly populations. Review and duplicate studies, and those lacking yoga-specific interventions, were excluded. 14 studies were ultimately reviewed, providing quantitative and qualitative insights into YSV’s physical benefits, particularly regarding joint mobility, strength, enhancement. Table : 01 Basic movement of the upper and lower limbs Name of the movements Define the movements Examples of bones Examples of muscles Sources (ref.) Flexion Decreasing the angle between two body parts Upper Limb: Elbow joint Upper Limb: Biceps brachii, brachial Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Lower Limb: Knee joint, hip joint Lower Limb: Hamstrings (biceps femurs, semitendinosus, semimembranosus) Extension Increasing the angle between two body parts Upper Limb: Triceps brachii Upper Limb: Elbow joint Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Lower Limb: Quadriceps (rectus femurs, vastus lateralize, vastus medialis , vastus inter medius) Lower Limb: Knee joint, hip joint Abduction Moving away from the midline Upper Limb: Deltoid, supraspinatus Upper Limb: Shoulder joint Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Lower Limb: Gluteus medius, gluteus minimus Lower Limb: Hip joint Adduction Moving towards the midline Upper Limb: Latissimus dorsi, pectoralis major Upper Limb: Shoulder joint Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Lower Limb: Adductors (adductor longus, adductor magnus, adductor brevis) Lower Limb: Hip joint Internal Rotation Turning inward toward the midline Upper Limb: Subscapularis, pectoralis major Upper Limb: Shoulder joint Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Lower Limb: Tensor fasciae latae, gluteus medius Lower Limb: Hip joint External Rotation Upper Limb: Subscapularis, pectoralis major Upper Limb: Shoulder joint International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 13 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav Turning outward away from the midline Lower Limb: Tensor fasciae latae, gluteus medius Lower Limb: Hip joint Kaminoff &Matthews; (2012) Tortora & Derrickson (2015) Inversion Turning the sole of the foot inward Lower Limb: Tibia anterior, tibia posterior Lower Limb: Ankle joint (subtalar and talocrural joints Tortora & Derrickson (2015) Everson Turning the sole of the foot outward Lower Limb: Peroneus longus, peroneus brevis Lower Limb: Ankle joint (subtalar and talocrural joints) Tortora & Derrickson (2015) Table: 02 Upper and Lower Limb Sukshma Vyayama exercises according to Kaminoff & Matthews (2012) and (Tortora & Derrickson (2015), highlighting the joints and muscles. Types of practices Joints work Muscles work Upper limbs 1. Yogic Prarthana Shoulder joint – glenohumeral joint Elbow joint – Humeroradial (Radioulnar) joint Deltoids, Triceps, Biceps 2. Skandhatatha Bahu-mulasakti-vikasaka Shoulder (Glenohumeral), Scapulothoracic Deltoids, Rotator Cuff (Supraspinatus, Infraspinatus, Subscapularis) 3. Bhuja-bandha-saktivikasaka Elbow (Humeroulnar) Biceps Brachii, Brachialis 4. Kaphoni-sakti-vikasaka Elbow (Humeroulnar, Humeroradial) Brachioradialis, Triceps 5. Bhuja-balli-sakti-vikasaka Shoulder, Elbow, Wrist (Radio carpal) Biceps, Triceps, Forearm Flexors and Extensors 6. Purna-bhuja sakti-vikasaka Shoulder, Elbow, Wrist Deltoids, Biceps, Triceps, Wrist Flexors and Extensors 7. Mani-bandha-saktivikasaka Wrist (Radio carpal) Forearm Flexors, Extensors (Flexor Carpi Ulna, Extensor Carpi Radial) 8. Kara-prstha-sakti-vikasaka Wrist, Metacarpo phalangeal Extensor Digitorum, Extensor Carpi Radial 9. Kara-tala-sakti-vikasaka Wrist, Metacarpo phalangeal Palmaris Longus, Flexor Digitorum 10. Angula-mula-sakthivikasaka Meta carposphalangeal (Finger Joints) Flexor Digitorum Superficialis, Lumbricals 11. Anguli –sakti-vikasaka Interphalangeal Joints Flexor and Extensor Digitorum Lower limbs 1 Jangha-Sakti-Vikasaka [1] Hip (Acetabulo femoral) Quadriceps, Hamstrings 2 Jangha-Sakti-Vikasaka [2] Hip, Knee (Tibio femoral) Gluteus Maximus, Quadriceps, Hamstring 3 Janu-Sakti-Vikasaka Knee (Tibiofemoral) Quadriceps, Hamstrings 4 Pindali-Sakti-Vikasaka Ankle (Talocrural) Gastrocnemius, Soleus 5 Pada-mula-sakti Foot (Tarso-metatarsal, Metatarsophalangeal) Intrinsic Foot Muscles, Flexor Hallucis Longus 6 Gulpha-Pada-Prstha-Padatala-Sakti-Vikasaka Ankle, Foot Tibialis Anterior, Peroneus Longus, Flexor Digitorum longus. International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 14 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 15 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav International Refereed, Blind Peer-Reviewed Multidisciplinary & Open Access Research Journal Issue: 03 | Vol.: 12 | Jul.-Aug.-Sep. - 2025 | Pages: 10–18 | RRSSH | ISSN: 2348 – 3318 | Periodicity : Quarterly, Language : English & Hindi https://ijorr.in [ 16 ] Yogic Sukshma Vyayama on Upper & Lower Limbs Strength in Adolescent: A Review Paper Lata, Priti Devi, Pooja Devi & Arti Yadav Discussion: Yogic Sukshma Vyayama (YSV) is an age-old technique that strengthens muscles and increases mobility through delicate, precise body movements. Every area of the body, from head to toe, is targeted by these 48 motions, which Brahmachari outlined in 1980. People of all ages can benefit greatly from them. YSV is easy to do, equipment-free, and suitable for daily use. Schools, senior living facilities, and rehabilitation centre all use it. It enhances flexibility and muscle function, according to studies. According to (Bhowmik Bhunia et al., 2024), for instance, YSV improved muscle control in those with vocal issues (Nayak et al., 2024). Showed that specific YSV exercises reduced neck stiffness. For upper body strength, (Gawel et al., 2024). Observed increased grip and shoulder strength after yoga practice (Lambert et al., 2019). also found that yoga improved bone health and muscle density in young women (Skultetyova et al., 2019; Cramer et al., 2016). Showed that similar yoga styles helped improve both arm and leg strength and balance. For older adults, maintaining muscle is important. Sarcopenia, or agerelated muscle loss, reduces movement and increases the risk of falls (Park et al., 2024). Showed that YSV helps prevent these problems (Hermann et al., 2005). also found that arm and leg strength are closely related, meaning that whole-body exercises like YSV are especially useful. However, most of the available research studies broader yoga practices, not just YSV. More high-quality research is needed using advanced tools like EMG (to study muscle activity) or long-term testing. It would also help to compare YSV with traditional strength training to find where it works best. In short, YSV is a practical, full-body exercise system that strengthens limbs and improves balance, posture, and flexibility. It holds great promise in modern health and wellness. Conclusion In conclusion, the collection of studies illustrates the multifaceted benefits of various exercise regimens such as power yoga, resistance training, and core strengthening on upper and lower limb strength, core stability, and overall physical performance. From dancers and athletes to older adults and workers, these exercises demonstrate their effectiveness in enhancing strength, balance, cardiovascular health, and injury prevention. Power yoga, for example, proves to be a valuable tool for improving explosive strength and endurance, while resistance training shows the interconnectedness between upper and lower body muscles. Furthermore, the studies emphasize core strength's essential role in supporting upper limb functionality and the importance of lower limb strength in preventing falls in older populations. Ultimately, these findings promote a holistic approach to fitness, applicable to diverse populations and tailored to their unique physical needs. 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