The COVID-19 pandemic exacerbated existing mental health challenges globally, leading to increased anxiety, depression, and stress. The need for effective interventions to promote mental well-being is critical. Mind-body practices (MBPs), such as yoga and meditation, have shown promise in improving mental health. Isha Yoga, a comprehensive system incorporating various practices, has demonstrated potential benefits in previous studies, although larger-scale research, particularly within the Indian context, is needed. This study aimed to investigate the impact of Isha Yoga practice on perceived stress, mental distress, well-being, and affective balance among a large sample of Isha Yoga practitioners in Karnataka, India, during the COVID-19 pandemic. The study hypothesized that Isha Yoga practice would be associated with lower negative mental health outcomes (stress and mental distress) and higher positive outcomes (well-being and balance), with practitioner expertise and proficiency influencing these outcomes. Methodological rigor was prioritized by adhering to the CHERRIES guidelines for reporting survey studies to address the limitations commonly associated with online surveys.

Existing literature supports the efficacy of MBPs like yoga and meditation in reducing stress and improving well-being. Mindfulness meditation, in particular, has been extensively studied. Other practices such as Heartfulness, Raja Yoga, and Transcendental Meditation have also shown beneficial effects. Randomized controlled trials (RCTs) further reinforce these findings. Previous research on Isha Yoga has demonstrated various benefits, including reduced stress, increased mindfulness, enhanced well-being, improved cardiac autonomic balance, and positive changes in brain activity. However, prior studies on Isha Yoga sometimes suffered from small sample sizes, lacking representation in the Indian population, which the current study addresses.

A cross-sectional online survey was conducted in Karnataka, India, from August to October 2021, targeting Isha Yoga practitioners. A total of 1352 Isha Yoga practitioners participated. An additional survey was distributed through the participants to a control group of 110 individuals who did not practice Yoga or meditation, using a combination of convenience and snowball sampling. The CHERRIES guidelines were followed to ensure methodological rigor. Validated psychological questionnaires were used to assess: perceived stress (Perceived Stress Scale, PSS), mental distress (PHQ-4), subjective well-being (WHO-WBI), and affective balance (SPANE-B). Isha Yoga practitioners were categorized into expertise levels (novice, intermediate, advanced) and practice regularity groups (irregular, moderately regular, regular) based on self-reported practice data. Statistical analyses, including Welch’s one-way ANOVA, Games-Howell post-hoc tests, and effect size calculations (Hedges’ g, omega squared, Cramer’s V), were performed using RStudio. Multiple comparisons were adjusted using Holm’s method.

Isha Yoga practitioners reported significantly lower levels of perceived stress (p < 0.001, Hedges' g = 0.94) and mental distress (p < 0.001, Hedges' g = 0.75) compared to controls. They also reported significantly higher levels of well-being (p < 0.001, Hedges' g = 0.78) and affective balance (p < 0.001, Hedges' g = 0.80). Expertise played a crucial role, with advanced practitioners showing the most significant differences from the control group. Regularity of practice was also key, with a minimum of 3–4 days of weekly practice showing significant benefits compared to the control group. Irregular practitioners (<3 times/week) did not differ significantly from controls. Significant improvements were observed even with less than 100 lifetime hours of practice. Healthcare workers practicing Isha Yoga also reported significantly better mental health outcomes. While there were significant differences in sleep quality and quantity between groups, the effect sizes were very small. Isha Yoga practitioners also reported a predominantly vegetarian diet more frequently than the control group.

The findings demonstrate a strong association between Isha Yoga practice and improved mental health outcomes, even during the stressful conditions of the COVID-19 pandemic. The observed effect sizes are comparable to or exceed those reported for cognitive-behavioral therapy (CBT), a gold-standard treatment for anxiety and depression. The dose-response relationship highlights the importance of regular practice and suggests that even relatively short-term engagement with Isha Yoga can yield significant benefits. These findings align with previous research on Isha Yoga and other MBPs, supporting the notion that MBPs can effectively mitigate negative mental health outcomes and promote positive well-being. The improvements observed may be attributed to enhanced self-regulation, improved autonomic nervous system function, and changes in brain activity. The study's large sample size and adherence to CHERRIES guidelines contribute to the reliability and validity of these findings. However, the cross-sectional design prevents the establishment of causality.

This study provides strong evidence for the association between Isha Yoga practice and improved mental health outcomes. Regular practice, even at moderate levels, is associated with significant benefits. Future research should focus on longitudinal studies and RCTs to establish causality, investigate underlying mechanisms, and examine the impact of Isha Yoga across diverse populations. The findings suggest that Isha Yoga can be a valuable complementary intervention for promoting mental well-being.

The cross-sectional design limits causal inference. Self-reported data may be subject to recall bias. The sample may not be fully representative of the general population due to self-selection bias and the inclusion of only English-speaking participants. Objective measures of mental health outcomes and other factors were not included due to pandemic restrictions. Future research should address these limitations.