Yoga (Hatha, Vinyasa, Yin) — Exercise & Movement
Ancient mind-body practice combining physical postures, breathwork, and meditation with strong evidence for flexibility, stress reduction, and cardiovascular health.
Overview
Yoga encompasses a diverse family of practices with strong and growing scientific support. A 2014 meta-analysis in the European Journal of Preventive Cardiology (37 RCTs, n=2,768) found yoga improves cardiovascular risk factors comparably to conventional exercise: reducing BMI, systolic BP (5 mmHg), LDL cholesterol, and heart rate. A 2019 meta-analysis showed yoga reduces cortisol, inflammatory markers (IL-6, CRP), and improves HRV. Hatha yoga emphasizes held postures and alignment, Vinyasa links breath to flowing movement, and Yin yoga targets deep connective tissue through long-held passive stretches (3-5 min per pose). Yin yoga is particularly relevant for longevity as it addresses fascial health and joint range of motion.
Indications
- Flexibility and joint range of motion
- Stress reduction and cortisol lowering
- Cardiovascular risk factor improvement
- Balance and proprioception
- Chronic pain management
- Sleep quality improvement
Mechanism of Action
Slow, controlled breathing during yoga activates the parasympathetic nervous system via vagal afferents, reducing heart rate and cortisol
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Hatha/Vinyasa Yoga | 45-75 min per session | 2-4x/week | Moderate intensity; emphasis on breath-movement linking |
| Yin Yoga | 45-60 min per session | 1-2x/week | Targets deep connective tissue and fascial health |
Safety & Contraindications
- Avoid extreme ranges of motion without adequate warm-up and progression
- Headstands and shoulderstands carry cervical spine injury risk — avoid or use props
- Hot yoga (Bikram) increases dehydration and hypotension risk
- Individuals with hypermobility should focus on stability rather than increasing flexibility
- Modify poses as needed; ego-driven practice increases injury risk