An interventional study of yoga group and stretching-strengthening group in Sedentary Lifestlye and Exercise, sponsored by Istanbul University - Cerrahpasa. Recruiting at 1 site in Turkey (Türkiye). Open to participants aged 18 Years to 30 Years, including healthy volunteers. Per ClinicalTrials.gov, last updated 2026-11-06.
Sponsored by Istanbul University - Cerrahpasa · Not applicable, Interventional, and Other
The goal of this clinical trial is to learn if yoga or stretching-strengthening exercises are more effective in sedentary young adults who are currently healthy but at risk due to inactivity. The main questions it aims to answer are:
Which exercise type leads to better improvements in physical fitness, mental well-being, and sleep quality based on a person's starting profile?
How do initial levels of balance and muscle strength affect how well a person responds to these exercises?
Researchers will compare a yoga group to a stretching-strengthening exercise group to see if one approach is more effective than the other for specific types of individuals.
Participants will:
Be evaluated for their starting physical fitness (balance and strength) and psychological health.
Perform either yoga or stretching-strengthening exercises regularly during the study period.
Complete surveys about their mood, stress levels, and sleep quality.
Be re-tested at the end of the program to measure changes and improvements.
Sedentary lifestyle has become increasingly prevalent among young adults, leading to decreased physical fitness levels and negatively affecting psychological well-being. Although exercise-based interventions are widely recognized as effective strategies to mitigate these risks, there is limited comparative evidence regarding the differential effects of distinct exercise paradigms in healthy sedentary young individuals.
Yoga, as a mind-body intervention, integrates physical postures, breathing techniques, and mindfulness practices, and has been shown to improve flexibility, balance, muscular endurance, and psychological outcomes such as stress and well-being. On the other hand, traditional exercise programs focusing on stretching and strengthening target musculoskeletal functions more directly and are known to enhance muscle strength, endurance, and functional performance. However, studies directly comparing these two approaches under equivalent conditions (i.e., duration, frequency, and intensity) in a young, healthy sedentary population are scarce.
The primary aim of this randomized controlled trial is to compare the effects of a structured yoga program and a combined stretching and strengthening exercise program on physical fitness and psychological well-being in sedentary young adults. Additionally, the study aims to investigate how baseline physical and psychosocial profiles influence individual responses to these exercise interventions.
The study is designed as a two-arm, parallel-group randomized controlled trial. A total of 50 healthy sedentary individuals aged 18-30 years will be recruited and randomly assigned to either the yoga group or the stretching-strengthening exercise group. Both interventions will be conducted over a 6-week period, with sessions held twice per week, each lasting approximately 50 minutes.
The yoga intervention will consist of three main components: (1) breathing awareness and preparation, including pranayama and low-intensity mobility exercises; (2) a structured sequence of yoga postures (asanas) involving standing poses, balance poses, forward bends, backbends, and core stabilization exercises; and (3) a relaxation and mindfulness phase, including Savasana. The program will follow a progressive structure, gradually increasing intensity and complexity over the 6-week period.
The stretching-strengthening program will include core stabilization exercises, upper and lower extremity strengthening, and flexibility exercises. Exercises will target major muscle groups using body weight, resistance bands, and free weights, with progressive increases in repetitions, sets, and resistance. Each session will conclude with static and dynamic stretching exercises.
Outcome measures will be assessed at baseline and after the 6-week intervention period. Physical fitness parameters will include muscle strength (hand-held dynamometry), muscular endurance (sit-up test and plank duration), flexibility (sit-and-reach test), and dynamic balance (Y-Balance Test). Psychological outcomes will include psychological well-being and sleep quality, assessed using validated questionnaires. Additionally, participants' expectations regarding the intervention and their adherence and satisfaction levels will be evaluated.
9,798 studies on the registry are indexed under Motor Activity; 1,910 are open to participants now.
This study's planned enrollment of 50 is below the median of 60 across 8,388 interventional studies indexed under Motor Activity.
Browse Motor Activity studies →Istanbul University - Cerrahpasa is the lead sponsor of 699 studies on the registry; 213 are open to participants now.
Compared within Motor Activity, the registry's first condition term, which may not be this study's main condition. Counted across the registry records on this site, refreshed daily. How we classify →
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Exclusion Criteria:
Underlined terms in the criteria open these too. Explained by clinicaltrials.gg, not part of the registry record. The study team decides who can take part.
Weight in kilograms divided by height in metres squared. Example: 70 kg and 1.75 m gives 70 ÷ (1.75 × 1.75) ≈ 22.9.
What counts as overweight or obesity differs between countries (some use lower cut-offs), so go by the range the study states.
Before you join, the study team explains what taking part involves — its purpose, what happens, the risks and possible benefits — and answers your questions, so you can decide freely. Consent is usually recorded on a form (the informed consent form, ICF) signed by you or, where the law allows, by someone legally authorised to decide for you.
You can keep asking questions during the study, you are told of new information that matters, and you can choose to leave at any time.
BMI (body mass index)
Weight in kilograms divided by height in metres squared. Example: 70 kg and 1.75 m gives 70 ÷ (1.75 × 1.75) ≈ 22.9.
What counts as overweight or obesity differs between countries (some use lower cut-offs), so go by the range the study states.
Explained by clinicaltrials.gg, not part of the registry record. The study team decides who can take part.
Informed consent
Before you join, the study team explains what taking part involves — its purpose, what happens, the risks and possible benefits — and answers your questions, so you can decide freely. Consent is usually recorded on a form (the informed consent form, ICF) signed by you or, where the law allows, by someone legally authorised to decide for you.
You can keep asking questions during the study, you are told of new information that matters, and you can choose to leave at any time.
Explained by clinicaltrials.gg, not part of the registry record. The study team decides who can take part.
6-week structured yoga program (50 min, 2 days/week).
Other: yoga group
6-week core and extremity exercise program (50 min, 2 days/week)
Other: stretching-strengthening group
The yoga group will participate in a structured beginner-level yoga program consisting of two 50-minute sessions per week for six weeks. All sessions will be conducted under the supervision of the researchers. Each session will comprise three primary phases: Preparation and Breath Awareness: 5 minutes Asana Flow: 40 minutes Deep Relaxation and Mindfulness: 5 minutes Throughout the intervention, the exercise intensity and difficulty level will be increased progressively.
The stretching-strengthening group will participate in a structured exercise program consisting of two 50-minute sessions per week for six weeks. The exercises will be performed under the supervision of the researchers. The program will comprise core stabilization, upper and lower extremity strengthening, and stretching phases. Throughout the intervention, the exercise intensity and difficulty level will be increased progressively; progression to the next level will occur when a participant can exceed the target number of repetitions without compromising proper form.
Muscle Strength
Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
Time frame: Baseline
Core Endurance by Plank Test duration
Measured by Plank Test duration (seconds) following ACSM protocols.
Time frame: Baseline
Core Endurance by Sit-up Test
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Time frame: Baseline
Flexibility
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Time frame: Baseline
Balance
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
Time frame: Baseline
Muscle Strength
Measured by Hand-Held Dynamometer (HHD) for deltoid, biceps, triceps, quadriceps, hamstring, and gluteal muscles. Highest value of 3 trials (kg/N)
Time frame: At the end of 6 weeks.
Core Endurance by Plank Test duration
Measured by Plank Test duration (seconds) following ACSM protocols.
Time frame: At the end of 6 weeks.
Core Endurance by Sit-up Test
Measured by Sit-up Test (repetitions in 1 minute) following ACSM protocols.
Time frame: At the end of 6 weeks.
Flexibility
Measured by the Sit and Reach test to evaluate hamstring and lower back flexibility (in centimeters).
Time frame: At the end of 6 weeks.
Balance
Measured by Y-Balance Test composite score (%) in anterior, posteromedial, and posterolateral directions.
Time frame: At the end of 6 weeks.
Psychological Well-being Score
Assessed using the Psychological Well-being Scale (validated in Turkish by Akın, 2008). This is a multi-dimensional self-report scale that evaluates life satisfaction, self-acceptance, purpose in life, and personal growth. The total score is calculated based on the sum of the sub-dimension scores.
Time frame: Baseline
Sleep Quality
Sleep quality will be evaluated using the Pittsburgh Sleep Quality Index (PSQI), a self-report scale used to assess the sleep quality of individuals over the past month. Global scores range from 0 to 21, where higher scores indicate poorer sleep quality. A total score of 5 or higher is considered indicative of poor sleep quality.
Time frame: Baseline
Psychological Well-being Score
Assessed using the Psychological Well-being Scale (validated in Turkish by Akın, 2008). This is a multi-dimensional self-report scale that evaluates life satisfaction, self-acceptance, purpose in life, and personal growth. The total score is calculated based on the sum of the sub-dimension scores.
Time frame: At the end of the 6-week intervention.
Sleep Quality
Sleep quality will be evaluated using the Pittsburgh Sleep Quality Index (PSQI), a self-report scale used to assess the sleep quality of individuals over the past month. Global scores range from 0 to 21, where higher scores indicate poorer sleep quality. A total score of 5 or higher is considered indicative of poor sleep quality.
Time frame: At the end of the 6-weeks
From the registry record's own update history. This site started tracking changes on Sep 25, 2026; for anything earlier, see the record history on ClinicalTrials.gov ↗
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