Testing the impact of flow-based, moderate-intensity yoga on executive functioning and stress among low active working adults with symptoms of stress

In the past decade, research on effects of yoga on cognitive functioning has increased, but most studies have investigated the impact of low-intensity yoga postures. There is growing consensus among researchers regarding the need for exploring the effects of different styles of yoga. However, there is no evidence whether flow-based, moderate-intensity forms of yoga can deliver cognitive and psychosocial benefits. The purpose of the study was to assess the feasibility and efficacy of an eight-week, moderate-intensity, flow-based yoga intervention, on cognitive functioning and psychosocial stress, as compared to a waitlist control group. The sample was full-time working adults with symptoms of stress. The intervention included postures and movements, followed by breathing and relaxation, and was conducted 3 times/week for ~50 minutes. It was titrated in terms of supervision, starting with individual and group sessions taught by a certified instructor on Zoom, and ending with self-guided sessions. Attendance for the self- guided sessions was assessed using Fitbit and post-sessions logs. Overall attendance was 75.1%. Results showed an improvement in working memory with the yoga group had higher accuracy as compared to the control group (Ms±SD = 7.30±3.05 vs. 6.11±2.70). There was a reduction in stress and anxiety (Ms±SD = 34.97±10.34 vs. 39.36±11.96) in the yoga group as compared to the control group. Reduction in stress from baseline to week four mediated the improvement in working memory. Additionally, there was an improvement in yoga self-efficacy (ηp2 = 0.059), self-regulation (ηp2 = 0.066), positive psychological well-being, and physical activity frequency (ηp2 = 0.076), as compared to the control group. Participants enjoyed the intervention (100%) and liked to learn through video guided instruction (95%). Overall, this study is one of the first studies to show that regular moderate-intensity flow-based yoga may improve cognitive functioning. The yoga intervention decreased stress and anxiety, and improved well-being. This further augment the growing evidence of cognitive and psychosocial benefits of yoga among working adults with stress and low physical activity. The mediation analysis provides evidence for the hypothesized stress reduction mechanism underlying cognitive change. The results suggest that it is feasible to learn yoga through video instructions, and has implications for designing more video-guided yoga studies, and encouraging self-guided practice, to increase accessibility to yoga for different populations. This results provide support for the role of Social Cognitive Theory in impacting behavior change techniques related to physical activity, and provide support for a gradually titrated intervention in terms of supervision. This is one of the few studies to add to the literature that yoga improves aspects of positive psychological well- being. More research is needed to extend and replicate these findings across larger and varied samples. Future studies should examine the efficacy in comparison with other physical and mind-body activities, to investigate the unique impact of moderate-intensity flow-based yoga. Future studies should focus on aspects such as exploring more mechanisms underlying cognitive and stress change, implement more behavior change techniques for sustained engagement in the intervention, and tailor technology based on accessibility for different populations