Effects of a Yogilates Program on Selected Physical Fitness, Health Indicator and Interoceptive Awareness in Women

Abstract

Study purpose. Yogilates is classified as a mind-body exercise that combines the principles of hatha yoga and Pilates, integrating conscious physical movement, mental focus, and breathing. In contrast, most traditional fitness programs in fitness centers still focus on the physical aspects, with relative neglect of psychological and cognitive aspects related to overall health. Based on this concept, this study aimed to investigate the effect of a 12-week Yogilates program among 10 apparently healthy women aged 35-45 on selected fitness components (flexibility, core muscular endurance, balance), waist-to-height ratio, and interoceptive awareness.

Materials and method. A single-group pilot experimental design with pre- and post-tests was used. Participants completed 36 training sessions. A paired-samples t-test was used to examine the differences between the tests.

Results. The results showed significant improvements in all study variables (p < 0.05). Specifically, significant improvements were observed in the selected fitness components. Conversely, there was a significant decrease in WHtR, indicating an improvement in central obesity indicator. Significant differences were also observed in the total score and all dimensions for the (MAIA-2) scale, particularly the dimensions of attention regulation and self-regulation. Furthermore, the results demonstrated large to very large effect sizes, ranging from d = 2.11 to 7.46 for physical fitness variables, and from d = 0.97 to 8.19 for MAIA-2 dimensions and total score,

Conclusions. Along with t-test results, providing preliminary evidence of the potential effectiveness of the Yogilates program as a comprehensive approach that combines physical, health, and psychological benefits for this population.