Yoga blends movement, breathing, and mental focus into a practice adaptable to any age or fitness level. The strongest evidence shows better flexibility, balance, and physical function, lower blood pressure, less anxiety and low mood, and relief from long-standing low back pain. Risks are physical — strains and, rarely, serious injury — and largely avoidable. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Blood pressure | ~110–120 / 70–75 mmHg | Best-supported cardiovascular effect |
| Resting heart rate | 50–65 beats/min | Nervous-system balance and training effect |
| Hemoglobin A1c (HbA1c) | < 5.4% | Tracks any metabolic benefit |
| High-sensitivity C-reactive protein (hs-CRP) | < 1.0 mg/L | Marker of chronic inflammation |
| Morning cortisol | Mid-range for lab; higher on waking, then declining | Indicates stress-hormone regulation |
Cadence: Blood pressure and resting heart rate every 4–6 weeks early on; HbA1c, lipids, and hs-CRP at 3–6 months, then every 6–12 months once stable