45-Day Common Yoga Protocol
Practicing a standardized yoga routine for 45 days is linked to changes in how brain regions communicate alongside improvements in mood and sleep, according to a randomized controlled trial published in Scientific Reports, News-Medical reported.
Researchers evaluated the Common Yoga Protocol, a routine created by experts for all age groups. The trial took place at a university in Pune, India, running from October 2023 to January 2025. Scientists from institutions including Savitribai Phule Pune University and Dr D Y Patil Vidyapeeth participated in the study.
Randomized Trial Design
Investigators recruited healthy adults aged 18 to 55 through campus flyers and appeals. A total of 139 participants were randomized into a yoga group or a control group using sealed envelopes. Twenty-five individuals from each group were randomly selected for brain imaging.
The yoga group completed 45-day sessions averaging 50 minutes each under the supervision of a single instructor. The routine combined loosening exercises, physical postures, breathing practices, guided relaxation, and meditation. Meanwhile, the control group received general advice on staying active.
Brain Connectivity Changes
Brain scans from 43 participants in the imaging subgroup revealed alterations in resting-state functional connectivity. The left and right lateral sensorimotor networks showed closer links with frontal gyri. Language-related regions displayed stronger connections with visual areas, and the dorsal attention network linked more closely with the precuneus.
Participants in the yoga group reported positive affect scores about 4 points higher on the Positive and Negative Affect Schedule questionnaire. Negative affect scores dropped by about 3.5 points compared with controls. Self-reported sleep quality scores were about 1.2 points lower, indicating better rest.
Memory Performance Outcomes
Short-term verbal memory also showed measurable changes following the intervention. Participants in the yoga group performed better on a forward number-repeat test and on the combined score. However, backward repetition scores and symbol matching test results showed no differences between the groups.
Two serious health events occurred during the trial, though the authors stated they were unrelated to the intervention. Researchers noted that social participation in yoga classes may have contributed to the observed psychological benefits.
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