FREQUENCY AND ACCURACY OF YOGA EXERCISES AND THEIR EFFECTS ON MENTAL WELLBEING AMONG FEMALES

Abstract

This study explored the relationship between the frequency and accuracy of yoga exercises and their impact on the mental well-being of females. With the rising global interest in yoga as a holistic intervention for mental health, this research aimed to determine whether regular and precise practice yields measurable improvements in emotional resilience, stress reduction, and psychological balance. Conducted as an experimental study at PAF Finishing School with 15 female participants aged 18 to 50, the intervention involved an 8-week yoga program consisting of five one-hour sessions per week. Data were collected using validated instruments: the Beck Depression Inventory (BDI) for mental well-being and the Essential Properties of Yoga Questionnaire (EPYQ) for assessing frequency and accuracy of practice. The results revealed statistically significant reductions in symptoms such as sadness, pessimism, self-criticism, and fatigue, with improvements in mindfulness, breath focus, emotional presence, and physical alignment. The Wilcoxon Signed-Rank Test confirmed positive pre- to post-intervention changes with no recorded deterioration in any psychological domain. Correlation and regression analysis further demonstrated that both the frequency and accuracy of yoga practice independently contributed to enhanced mental well-being. The study highlights the importance of sustained and technically accurate yoga practice in achieving optimal therapeutic outcomes. It also emphasizes the potential of yoga as an effective non-pharmacological approach for improving women's mental health. These findings can guide future program development, encourage personalized yoga regimens, and support policy integration of yoga into public mental health initiatives, particularly in resource-limited settings. Further longitudinal studies are recommended to explore long-term benefits and generalizability to larger populations.

Keywords: Yoga, Mental well-being, Frequency, Accuracy, Women, Depression, Mindfulness.