Moderate-intensity Flow-based Yoga Effects on Cognition and Stress

The purpose of this study is to test the efficacy of an 8-week, remotely-delivered, flow-based and moderate-intensity yoga intervention (vs. waitlist control), on stress and cognitive functioning. Participants will include individuals who are full-time working adults between the ages of 18 and 64, and currently experiencing symptoms of psychosocial stress or anxiety.

Participants who pass a telephone screening, electronically sign our informed consent agreement, and complete baseline testing, will be randomized to one of two groups: yoga intervention or a waitlist control group. Before and after the 8-week intervention, participants will complete psychosocial questionnaires and computerized cognitive testing. The remote intervention will be delivered via Google Meet and will be led by a certified yoga instructor. During the course of the intervention, participants will be wearing a consumer grade accelerometer to track heart rate during yoga sessions and physical activity during the 8 weeks.

Eligibility Criteria:
Inclusion Criteria:

* Age between 18 and 64 years.
* Full-time working adults, defined as working \>35 hrs/week in any industry, and not currently enrolled as a full-time student.
* Presence of at least three symptoms of stress or anxiety as measured by the symptom checklist from the Diagnostic and Statistical Manual VI.
* Low active, i.e. participating in physical activity and/or mind-body activities such as yoga and tai-chi less than 3 times/week for 30 minutes, in the last three months.
* Ability to exercise at a moderate intensity, and perform movements including sitting, standing, kicking, pulling, pushing, bending one's elbows, bending the body forward, bending one's knees, lying down and getting up without difficulty.
* No engagement in mindful activities, such as meditation, or brain training games, for greater than 3 times/week for 30 minutes, in the last three months.
* Currently not involved in any other research study or structured program related to physical activity, mind-body activities, or brain training games.
* Access to a yoga mat, and a smartphone with a data plan or access to WiFi, on which an application could be downloaded.
* Access to a laptop or desktop with an attached keyboard
* Willingness to be randomized to one of two conditions

Exclusion Criteria:

* Age below 18 years or above 64 years
* Students or non full-time working adults, such as part-time working adults
* Presence of two or less symptoms of stress or anxiety as measured by the symptom checklist from the Diagnostic and Statistical Manual VI.
* Engaging in high levels of physical activity (≥ 30 minutes, two or more times/week, for the last three months) and/or a regular practitioner of Yoga or mind-body activities such as tai-chi and mindfulness meditation (≥ 30 minutes, two or more times/week, for the last three months) and/or a certified yoga teacher.
* Mobility impairment restricting ability to engage in moderate intensity activity.
* Engagement in mindful activities, such as meditation, or brain training games, for greater than 3 times/week for 30 minutes, in the last three months
* Currently involved in research study or structured program related to physical activity, mind-body activities, or brain training games
* No access to yoga mat or a smartphone with data or WiFi, as well as refusal to download a health application on their smartphone.
* Refusal or unwillingness to be randomized into either of the conditions.
* Having any of the following medical conditions, including risk of seizure, psychiatric and/or neurological disorders, or diagnosed hypertension or blood pressure of 200/105 or more.
* Score of \>1 on the Physical Activity Readiness Questionnaire.
* Unavailable for \>one week in the 10-week study
* Prior yoga experience in the last 10 years. i.e. those who have engaged in 50 consecutive weeks of yoga sessions each lasting 60 minutes, without missing 12 weeks or more