Abstract

The practice of yoga is associated with numerous health benefits, including improving health-related aspects of physical fitness. The current study aimed to fill current gaps in knowledge by examining and comparing the effect of three distinct styles of yoga on improvement in flexibility, mobility, and functional movement. Twenty-one healthy adults were recruited for this randomized, single-blind design study. Participants were randomly assigned to a yoga intervention (Kundalini, Vinyasa, or Yin) and completed a fifty-five-minute recorded yoga practice twice a week for four weeks. Results indicated that four weeks of biweekly yoga practice resulted in a significant improvement in flexibility and functional movement across all groups, as well as a significant improvement in hip joint range of motion in downward facing dog. When comparing yoga styles and controlling for pre-test scores, Vinyasa and Yin yoga were associated with greater improvements in hip joint angle during chair pose, while Kundalini yoga was associated with greater improvement in ankle joint angle during lunge. These findings suggest that individuals may select a yoga style based on personal preference of accessibility to achieve benefits in flexibility, mobility, and functional movement. From an applied perspective, the results provide movement professionals with style-specific insights that align with theoretical frameworks of movement control and psychophysiological adaptation, offering a structured basis for selecting yoga modalities according to functional goals.