Does Style Matter: Comparison of Moderate- to Low-intensity Styles of Yoga

Effects of a Single Evening Session of Vinyasa Yoga to Gentle Yoga on Sleep and Cardiovascular Health in Adults

The goal of this clinical trial is to learn if yoga works to improve sleep and heart health in adults with and without insomnia disorder. The main questions it aims to answer are:

• Does the style of yoga impact participants heart health overnight?
• Does the style of yoga improve participants sleep following a single session? Researchers will compare adults with insomnia disorder to adults with healthy sleep .

Participants will:

• Complete a moderate-intensity yoga practice, a low-intensity intensity yoga practice, and a quiet rest period while watching a nature documentary in the evening on three separate evenings
• Participants will have their sleep and heart health measured using a watch and heart rate monitor overnight following each visit

Study Overview

• Status: Active, not recruiting
• Conditions: Insomnia; Insomnia Disorder; Heart Health Markers; Health Adult Subjects
• Intervention / Treatment: Behavioral: Vinyasa yoga; Behavioral: Gentle yoga; Other: Non-active control

Detailed Description

This study investigates how two different styles of yoga, vinyasa yoga and gentle yoga, impact sleep and heart health in adults with and without insomnia. Insomnia, a common sleep disorder, increases the risk of heart disease, the leading cause of death worldwide. Recently, the American Heart Association identified poor sleep as a key factor in maintaining heart health, yet there is limited research on therapies that can simultaneously improve both sleep and cardiovascular function. By examining the immediate effects of a single evening session of yoga, this study aims to determine if yoga could serve as a practical, complementary approach to managing sleep and heart health.

Using a three-arm randomized crossover design, the study includes 42 participants, aged 18-40, who are either good sleepers or have diagnosed insomnia. Each participant will complete three sessions: one of vinyasa yoga, one of gentle yoga, and a non-active control session, with each session separated by a 72-hour washout period to avoid carryover effects. The yoga sessions will be standardized to 60 minutes and take place in the evening, approximately 4-6 hours before bedtime, under the supervision of a trained research staff.

The study has three main goals. First, examine whether different yoga styles influence heart function during sleep by measuring heart rate variability (HRV), a marker of nervous system balance that reflects the body's ability to regulate stress and relaxation. The investigators hypothesize that both yoga styles will improve HRV in people with insomnia more than in healthy sleepers. Second, to determine if vinyasa or gentle yoga improves sleep quality-measured by sleep efficiency (the percentage of time in bed spent asleep), total sleep time, and self-reported sleep quality-in adults with insomnia compared to those without sleep problems. Lastly, measure the impact of yoga on blood vessel function using flow-mediated dilation (FMD), a test that measures how well blood vessels expand in response to increased blood flow, with the expectation that vinyasa yoga's moderate intensity will provide greater immediate benefits compared to gentle yoga.

• Study Type: Interventional
• Enrollment (Estimated): 42
• Phase: Not Applicable

Contacts and Locations

Study Locations

• United States
  • Florida
    • Orlando, Florida, United States, 32816
      • University of Central Florida

Participation Criteria

Eligibility Criteria

• Ages Eligible for Study: Adult
• Accepts Healthy Volunteers: Yes

Description

Inclusion Criteria:

• Adults 18-40 years
• Insufficiently inactive define by the L-CAT (responses below public health physical activity guidelines)
• Physical activity is not contraindicated (i.e., no affirmative responses on the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)
• Adults with diagnosed insomnia disorder and score ≥ 10 on the Insomnia Severity Index
• Good sleeps a score < 10 (no history of sleep disorder)
• Basic understanding of yoga poses
• Access to a smart device (such as a smartphone or tablet)

Exclusion Criteria:

• Regular yoga practice (> 60 minutes per week)
• Any diagnosed medical condition requiring medical clearance determined 'Yes' response on questions pertaining to a present medical condition(s) via PAR-Q+. This includes, but is not limited to, uncontrolled cardiovascular, metabolic, respiratory, musculoskeletal, neurological, or mental health conditions; recent stroke or concussion; active cancer treatment; and any combination of medical conditions that pose a health risk without physician supervision. All "yes" responses on the PAR-Q+ will be evaluated, and individuals requiring clearance will not be eligible to participate.
• Physical limitations and/or mobility restrictions (such as bone, joint, or soft tissue such as muscle, ligament, or tendon that could be made worse by becoming more physically active) via PAR-Q+
• Untreated major psychiatric disorders (e.g. major depression, bipolar disorder, schizophrenia)
• Elevated risk for sleep apnea (i.e., STOP-Bang score ≥ 5)
• Any other sleep disorders other than insomnia (e.g., sleep apnea, restless legs syndrome, circadian rhythm disorder, etc.)
• Current treatment for insomnia (e.g., hypnotic medications, cognitive behavioral therapy for insomnia, etc.)
• Current medications that affect heart or blood pressure (i.e., anti-depressants, beta-blockers, etc.)
• Current or planned pregnancy within the next 3 months
• Overnight shift work defined as regularly working anytime between 00:00 and 6:00am

Study Plan

How is the study designed?

Design Details

• Primary Purpose: Supportive Care
• Allocation: Randomized
• Interventional Model: Crossover Assignment
• Masking: Single

Number of Arms

3

Arms and Interventions

Participant Group / Arm	Intervention / Treatment
Experimental: vinyasa yoga; 60 minute moderate-intensity yoga session	Behavioral: Vinyasa yoga; Participants will follow a pre-recorded standardized sequence that includes a person demonstrating each sequence and provides verbal cues for the vinyasa yoga session. The 60-minute vinyasa yoga protocol incorporated standing, seated, and supine postures and included the following order of sequences: integration, sun salutations, crescent lunge series, balancing, standing, back bending, and restorative series.
Experimental: gentle yoga; 60 minute low-intensity yoga session	Behavioral: Gentle yoga; Participants will follow a pre-recorded standardized sequence that includes a person demonstrating each sequence and provides verbal cues for the gentle yoga session. This sequence focuses primarily on seated and supine postures and is designed to be accessible, safe, and restorative. All poses are low-impact and supported using yoga blocks to promote comfort and reduce physical strain.
Other: Control Condition; 60-minute non-active control condition	Other: Non-active control; The non-active control session, participants will complete a quiet rest period while watching a nature documentary. The film is educational in nature and has been carefully selected to avoid any graphic, distressing, offensive, or psychologically sensitive content. It is commercially available and rated G for general audiences. Participants will be asked to remain seated and refrain from the use of electronic devices. A staff member will remain present to ensure participants following procedures.

What is the study measuring?

Primary Outcome Measures

Outcome Measure	Measure Description	Time Frame
Change in nocturnal root mean square of successive difference between normal heartbeats (RMSSD) heart rate variability (HRV)	Nocturnal root mean square of successive difference between normal heartbeats will be assessed immediately after each experimental session for 1 night; a higher value indicates better cardiovascular health	Overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights.

Secondary Outcome Measures

Outcome Measure	Measure Description	Time Frame
Change in sleep efficiency	Actigraphy-assessed sleep efficiency will be measured overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights. Values are represented as a percentage, with higher values indicating better sleep efficiency	Overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights.
Change in total sleep time	Actigraphy-assessed total sleep time will be immediately assessed after each experimental sessions for 1 night. Total sleep time will be reported in hours.	Overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights.
Change in wake after sleep onset	Actigraphy-assessed wake after sleep onset will be immediately assessed after each experimental sessions for 1 night. Wake after sleep onset will be presented as minutes, the higher the values the more time spent awake during the sleep period.	Overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights.
Change in sleep quality	Diary-assessed sleep quality will be immediately assessed after each experimental sessions the following morning, on 3 seperate mornings. The sleep diary will be the Expanded Consensus Sleep Diary for Evening. Participants will rate their quality of sleep (ranging from 1 ['very poor'] to 5 ['very good'], higher scores indicating better sleep quality.	The following morning after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate mornings.
Change in nocturnal heart rate	Nocturnal heart rate will be assessed immediately after each experimental session for 1 night (3 seperate nights); a lower resting nocturnal heart rate value indicates better cardiovascular health	Overnight immediately after each experimental sessions (vinyasa yoga, gentle yoga, non-active control) for a total of 3 separate nights.
Change in systolic blood pressure	Systolic blood pressure will be measured pre- , immediate-post, and 60-minute post following each experimental session	pre- , immediate-post, and 60-minute post following each experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in diastolic blood pressure	Diastolic blood pressure will be measured pre- , immediate-post, and 60-minute post following each experimental session	pre- , immediate-post, and 60-minute post following each experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in heart rate	heart rate will be measured pre- , immediate-post, and 60-minute post following each experimental session	pre- , immediate-post, and 60-minute post following each experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in root mean square of successive difference between normal heartbeats	Root mean square of successive difference between normal heartbeats will be measured pre- , immediate-post, and 60-minute post following each experimental session	pre- , immediate-post, and 60-minute post following each experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in flow-mediated dilation	Flow-mediated dilation will be measured pre- , 60-minute post, and delayed-post (morning after) following each experimental session	pre- , 60-minute post, and delayed-posted (morning after) following each experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in acute anxiety symptoms	Acute anxiety symptoms will be measured using the State-Trait Inventory 20-item. Each item is rated on a 4-point scale ranging from 1 (not at all) to 4 (very much so). Scores are summed for a total that ranges from 20-80; higher scores indicate greater symptoms of anxiety.	Immediately pre- and post-experimental session (vinyasa yoga, gentle yoga, non-active control)
Change in mood	Acute changes in mood will be measured using the Profile of Mood States brief form. This will assess the feelings of tension, depressed mood, energy, fatigue, and total mood disturbances based on how the participant feels right now using a 5-point Likert scale ranging from 0 "not at all" to 4 "extremely	Immediately pre- and post-experimental session (vinyasa yoga, gentle yoga, non-active control)

Collaborators and Investigators

• Sponsor: Caitlin Cheruka
• Collaborators: American College of Sports Medicine

Study record dates

Study Major Dates

• Study Start (Actual): June 1, 2026
• Primary Completion (Estimated): September 1, 2026
• Study Completion (Estimated): September 1, 2026

Study Registration Dates

• First Submitted: June 1, 2026
• First Submitted That Met QC Criteria: June 4, 2026
• First Posted (Actual): June 10, 2026

Study Record Updates

• Last Update Posted (Actual): June 11, 2026
• Last Update Submitted That Met QC Criteria: June 9, 2026
• Last Verified: June 1, 2026

More Information

Terms related to this study

• Keywords: sleep; insomnia; yoga; heart rate variability; actigraphy; heart health
• Additional Relevant MeSH Terms: Nervous System Diseases; Mental Disorders; Sleep Wake Disorders; Sleep Disorders, Intrinsic; Dyssomnias; Sleep Initiation and Maintenance Disorders
• Other Study ID Numbers: STUDY00007288; 5523 (Other Grant/Funding Number: ACSM Foundation)

Plan for Individual participant data (IPD)

• Plan to Share Individual Participant Data (IPD)?: YES
• IPD Plan Description: Individual deidentified data that are relevant to the primary aims of the study will be provided to external investigators along with a relevant data dictionary.
• IPD Sharing Time Frame: Beginning 1 year following peer-reviewed publication of research questions outlined in grant and ending 5 years following publication of study results
• IPD Sharing Access Criteria: Data access will be provided to external researchers who provide a methodologically sound proposal for secondary data analysis that is approved by the investigators of the study. Proposals should be directed to the study PI.
• IPD Sharing Supporting Information Type: STUDY_PROTOCOL

Drug and device information, study documents

• Studies a U.S. FDA-regulated drug product: No
• Studies a U.S. FDA-regulated device product: No