Yoga as Fitness Therapy to Improving Physical Strength and Body Balance: Systematic Literature Review

Abstract

Yoga, as a holistic fitness therapy, plays a vital role in enhancing physical strength and balance, nurturing overall well-being for people of all ages and backgrounds. Through a careful systematic review following PRISMA guidelines, we explored seven high-quality studies from PubMed, Scopus, and Web of Science, published between 2015 and 2025. These studies reveal that yoga, especially hatha yoga, significantly boosts muscle strength by 8.9–17% and improves static and dynamic balance by 9.2–29%, helping reduce fall risks by up to 29% in older adults and easing chronic musculoskeletal pain. By blending physical postures (asanas), mindful breathing (pranayama), and meditation, yoga not only strengthens the body but also uplifts mental health and fosters a sense of community. Yet, challenges like inconsistent participation, a shortage of skilled instructors, and limited access in rural areas can hold back its impact. As an affordable and adaptable practice, yoga offers a meaningful way to combat non-communicable diseases and support Sustainable Development Goal 3: Health and Well-Being, paving the way for healthier, more connected communities.