Effects of Tai Chi and Yoga on Flexibility, Anxiety, and Sleep Quality in Women

This study evaluates the effects of Tai Chi and yoga on flexibility, anxiety, and sleep quality in healthy women. Eligible participants (women aged 18-45 years, BMI <30, without prior musculoskeletal surgery and without conditions that would contraindicate exercise) are randomized into a Tai Chi group or a yoga group. The outcome assessor is blinded to group assignment.

Both groups participate in supervised exercise sessions conducted in the Physiotherapy and Rehabilitation Department laboratories at Bahçeşehir University. The Tai Chi group follows a Yang-style program consisting of 10 movements, delivered over 8 weeks, twice weekly, 45 minutes per session, including warm-up, Tai Chi practice, and cool-down. The yoga group completes an 8-week program delivered twice weekly for 45 minutes per session, consisting of asanas targeting flexibility, strengthening, and balance, followed by cool-down and meditation.

Assessments are performed at baseline and after completion of the 8-week program. Flexibility is evaluated using standardized tests (sit-and-reach; trunk extensor flexibility; trunk lateral flexion; hip flexor flexibility; ankle dorsiflexion and plantar flexion). Anxiety is measured with the Beck Anxiety Inventory, and sleep quality is measured with the Pittsburgh Sleep Quality Index.

Inclusion criteria

• Female, 18-45 years of age
• BMI <30 kg/m²
• No history of musculoskeletal surgery

Exclusion criteria

• Congenital or acquired condition affecting the musculoskeletal system
• Any systemic disease or condition that makes exercise contraindicated, or pregnancy
• Chronic neurological, metabolic, or cardiovascular disease