A 2019 study tested 19 sedentary young men (median age 22) before and after a 10-minute low-intensity yoga sequence, then compared results to a 10-minute rest period. After yoga, multiple mood measures improved: reduced tension-anxiety, reduced depression-dejection, reduced anger-hostility, reduced fatigue, reduced confusion, and increased vigor. Cognitive function also improved on the Stroop test.
The rest period produced no such changes. This suggests the yoga sequence itself, not just taking a break, drives the improvement. The researchers also found that vigor correlated with cognitive function. As energy increased, thinking got clearer.
Even a brief, gentle yoga sequence can shift both mood and mental performance. Low intensity. Ten minutes. Measurable results.
Source: Yoga Research: Brain Structure & Function on ashtanga.tech. Original research.