Obesity is a preventable yet significant health burden classified as a lifestyle disease. It is defined as excessive fat accumulation in the body, reaching levels that can negatively impact health. Body mass index (BMI) is used to classify overweight and obesity. The World Health Organization (WHO) defines overweight in adults as a BMI of 25 kg/m² or higher and obesity as a BMI of 30 kg/m² or higher. The prevalence of obesity is increasing worldwide, especially in developing countries. The point prevalence rate in women (15%) is higher than in men (11%). Over the past fifty years, global obesity rates have tripled. A study determined that over 1.9 billion adults aged 18 and older were overweight, with 650 million of them classified as obese.
Obesity is a known risk factor for numerous chronic diseases, including hypertension, hyperlipidemia, type 2 diabetes, coronary heart disease, stroke, cancer, depression, and knee osteoarthritis. Since a sedentary lifestyle is one of the primary causes of obesity, regular physical activity is recommended as a treatment option for non-morbid obesity. Various studies have demonstrated a strong inverse relationship between physical activity and BMI. However, it is well known that obese individuals face challenges in increasing and maintaining physical activity levels. Therefore, there is a search for pragmatic interventions that are easy to implement and promote increased physical activity for sustainable weight loss in obese individuals.
According to the 2012 report of the National Health Statistics in the United States, the prevalence of using any complementary medicine method among adults over 18 years old was 33.2%, with yoga being one of the most frequently preferred methods. Compared to other exercises, yoga offers several advantages, such as being independent of weather conditions, requiring no financial cost, and being applicable in both indoor and outdoor settings, which has contributed to its increasing popularity and widespread adoption.
Yoga, derived from the Sanskrit word meaning "union," aims to harmonize the mind, body, and spirit. Traditional yoga consists of the eight limbs defined by Patanjali: Yamas and Niyamas (moral and ethical restraints), Asanas (postures), Pranayama (breath regulation), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi (self-realization). Yoga is designed to enhance both physical and mental health, thus improving overall quality of life. Numerous studies have shown that yoga reduces stress levels and enhances general well-being. In addition to its physical health benefits, yoga positively impacts psychological health. Research suggests that yoga can improve body image and quality of life.
The current U.S. National Physical Activity Guidelines categorize yoga as a light-intensity (such as Hatha yoga) or moderate-intensity (such as Vinyasa or power yoga) physical activity, depending on the style. Additionally, yoga can function as both an aerobic and strength-based exercise, depending on the style and postures practiced. The guidelines recommend 150-300 minutes of moderate-intensity yoga per week for adults. The American College of Sports Medicine classifies yoga as a neuromotor exercise, suggesting its practice at least 2-3 times per week for 20-30 minutes per session without specifying intensity levels. Yoga has several benefits, including preventing weight gain, reducing body fat mass, and increasing lean body mass.
Mooventhan and Khode conducted a study involving 40 participants in the yoga group and 39 in the control group, where 10-minute morning yoga sessions, six days a week for two weeks, significantly reduced body weight. Similarly, Kanojia et al. found a statistically significant reduction in body weight among healthy women aged 18-20 who practiced yoga for 40 minutes, six times a week, over three menstrual cycles compared to the control group.
Yoga postures can serve as a moderate-intensity exercise for individuals with limited aerobic capacity or restricted exercise ability. While enhancing physical strength, flexibility, and endurance, yoga also improves sleep patterns. Research suggests that yoga practices can have beneficial effects on sleep disorders. Yoga promotes relaxation and reduces stress and anxiety, thereby improving sleep quality. Several scientific studies have demonstrated that yoga techniques such as Pranayama and meditation help enhance sleep quality and alleviate insomnia.
