Yoga combines postures, paced breathing and directed attention. Best supported: lower resting blood pressure, less anxiety, fewer depressive symptoms, better balance, greater flexibility, better self-rated sleep, and modest relief of long-standing back pain. Against ordinary exercise it usually performs the same; as light activity it adds to strength and endurance training rather than replacing them. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | 110–120 / 70–75 mmHg | The outcome yoga moves most reliably |
| Resting heart rate | 50–65 beats per minute | Proxy for the autonomic shift yoga is proposed to cause |
| Heart rate variability | No established target; change from personal baseline over 8+ weeks | Direct index of parasympathetic tone |
| hs-CRP | Below 1.0 mg/L | Tracks the inflammation signal yoga may influence |
| HbA1c | 4.8–5.4 percent | Detects the glycaemic shift seen in pooled trials |
| Fasting lipid panel | LDL below 100 mg/dL; triglycerides below 90 mg/dL; HDL above 55 mg/dL | Captures the small lipid changes reported |
| Bone mineral density T-score | Above −1.0 | Determines whether loaded spinal flexion is safe |
| Intraocular pressure | 10–18 mmHg | Determines whether inversions are safe |
| Morning cortisol | 10–15 µg/dL at 8 a.m. | Reflects the stress-axis mechanism proposed for yoga |
| 30-second chair-stand, single-leg stance time, timed sit-and-reach | No stated target; baseline before starting, reassessed every 3 months | A functional baseline no laboratory test replaces |
Cadence: Blood pressure at 4 and 12 weeks, then every 3 to 6 months; lipids and glycated haemoglobin at 12 weeks, then every 6 to 12 months; functional measures every 3 months; bone density every 2 years where abnormal at baseline; intraocular pressure annually if inverting regularly.