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42-51        Annals of Applied Psychophysiology December 2024 Volume 11 

Exploring the Impact of Different Yoga Practices on Psychological 

Resources and Emotional Well-Being: A Single-Session Study  

Yusra Saleem
1
, Shamoon Noushad

1
 & Sadaf Ahmed

2
 

Published online: December 2024 

  © The Author(s) 2024 

Abstract 

Background: Yoga is a widely practiced mind-body intervention known for its benefits in 

improving mental and emotional well-being. Its components including physical postures, 

breathwork, and meditation are believed to enhance psychological resources such as mindfulness 

and body consciousness, while promoting emotional regulation. However, the immediate effects 

of different yoga styles on these outcomes, particularly in individuals with minimal prior 

experience, are not well-understood. 

Objective: This study aimed to examine the immediate effects of three yoga styles Hatha, Vinyasa, 

and Restorative on psychological resources (hope, resilience, efficacy, and optimism) and 

emotional well-being (positive and negative affect). By evaluating a single yoga session, the study 

sought to assess how each style influences psychological and emotional outcomes in a short-term 

context. 

Methodology: Ninety participants, aged 18–60 years with limited yoga experience, were 

randomly assigned to one of the three yoga groups. Each group participated in a 60-minute session 

specific to their assigned style: Hatha, Vinyasa, or Restorative. Pre- and post-session assessments 

were conducted using the Psychological Capital Questionnaire (PCQ) for psychological resources 

and the Positive and Negative Affect Schedule (PANAS) for emotional well-being. Statistical 

analysis included paired t-tests and one-way ANOVA. 

Results: All three yoga styles led to significant improvements in psychological resources. Hatha 

and Vinyasa yoga showed the most significant gains in hope, resilience, efficacy, and optimism. 

Restorative yoga resulted in the greatest improvements in emotional well-being, particularly in 

positive affect (MD = 10.2) and negative affect (MD = -8.7). Hatha and Vinyasa also demonstrated 

positive effects, though to a lesser extent than Restorative yoga. 

Conclusion: This study highlights the differential effects of yoga styles on mental health 

outcomes. Hatha and Vinyasa yoga were most effective for enhancing psychological resources, 

while Restorative yoga excelled in improving emotional well-being.  

 

Keywords: Yoga, Mental Health, Psychological Resilience, Emotional Well-Being, Mindfulness 

 

1. Yusra Saleem & Shamoon Noushad   

Malir University of Science & Technology, Department of Psychology  

2. Sadaf Ahmed 

University of Karachi, Psychophysiology Research Lab, Karachi, Pakistan 

 

 

 

 



43 
 

Introduction 

Yoga, a comprehensive mind-body practice, has long been celebrated for its beneficial 

effects on mental and emotional well-being. Its integration of physical postures, breathwork, and 

meditation has been shown to positively impact a range of psychological and emotional outcomes. 

Yoga practice is associated with enhanced psychological resources, such as mindfulness, body 

consciousness, self-transcendence, spiritual peace, and social connectedness. These psychological 

mechanisms are believed to mediate yoga's salutary effects on emotional regulation and overall 

well-being (1). Despite the growing evidence, our understanding of how these mechanisms interact 

and contribute to emotional benefits remains limited. The therapeutic potential of yoga is 

underscored by its impact on emotional states, particularly in reducing negative affect and fostering 

positive emotions. Studies have documented that yoga not only alleviates anxiety and depression 

but also enhances emotional states like tranquility and engagement. For example, randomized 

controlled trials (RCTs) have demonstrated that yoga is effective in reducing negative emotions 

such as anxiety and physical exhaustion while improving positive emotions like revitalization and 

engagement (2). Even a single session of yoga has been found to induce significant mood 

improvements, with increased positive emotions and reduced exhaustion reported across various 

populations (3). These findings align with the broader literature, which suggests that yoga can be 

an effective intervention for improving emotional well-being, even with brief exposure. 

 

Understanding the mechanisms underlying these effects is essential for optimizing yoga-

based interventions. The proposed mechanisms often revolve around yoga’s ability to cultivate 

mindfulness and body consciousness, both of which enhance awareness and acceptance of the 

present moment. Other pathways include fostering self-transcendence, which provides a sense of 

unity with the world; spiritual peace, which promotes inner harmony; and social connectedness, 

which improves interpersonal relationships. These mechanisms are believed to influence 

emotional outcomes by enhancing psychological resources that aid coping and emotional 

regulation (1,4). Although there is evidence suggesting that yoga can enhance mindfulness and 

body consciousness, studies explicitly testing the mechanisms through which yoga exerts its 

effects are scarce, and findings remain inconsistent (5,6). Furthermore, other proposed 

mechanisms such as self-transcendence and spiritual peace have received limited empirical 

attention despite their long-standing connection to yoga practice (7,8). 

 

The variety of yoga styles further contributes to its wide-ranging effects (9). Hatha yoga 

emphasizes static postures and controlled breathing, fostering stability and mindfulness. Vinyasa 

yoga involves dynamic sequences that integrate movement with breath, promoting physical 

engagement and focus. Restorative yoga, in contrast, centers on relaxation and stress relief through 

passive poses. While these styles vary in their approach, their differential impacts on psychological 

mechanisms and emotional outcomes remain an area of active investigation. A few studies have 

suggested that yoga styles may engage different psychological pathways, yet comprehensive 

studies examining how specific styles affect emotional well-being and psychological resources are 

limited (10-13). 

  



44 
 

This study builds on the existing literature by exploring how a single session of yoga affects 

psychological resources and emotional well-being in individuals with minimal prior experience. 

Specifically, it examines three styles of yoga Hatha, Vinyasa, and Restorative to determine their 

immediate effects on hope, resilience, efficacy, and optimism, as well as positive and negative 

affect. By focusing on the acute impacts of yoga, the study aims to contribute to the growing body 

of evidence on yoga as a practical, accessible tool for enhancing mental health. Given the 

differential effects of various yoga styles, understanding their unique contributions could inform 

targeted interventions that optimize both emotional and psychological outcomes in diverse 

populations. 

Methodology 

Study Design 

The study employed a single session, randomized controlled design to evaluate the 

immediate effects of three yoga styles Hatha, Vinyasa, and Restorative on psychological resources 

and emotional well-being. 

 

Ethics 

Ethical approval was secured from the institutional review board of Malir University of 

Science & Technology. All participants provided written informed consent prior to their inclusion 

in the study, ensuring compliance with ethical standards. 

 

Setting 

The study was conducted at Koohi Goth Hospital, where the sessions were organized in a 

controlled environment to ensure consistency. Certified yoga instructors facilitated all yoga 

classes, adhering to standardized protocols specific to each style of yoga. 

 

Participants 

A total of 90 participants were recruited and randomized into three groups of 30, each 

corresponding to one yoga style i.e. Hatha, Vinyasa, or Restorative yoga. Participants were adults 

aged 18–60 years with minimal prior experience in yoga, defined as no more than five yoga 

sessions attended in the past year. All participants demonstrated the ability to provide informed 

consent, follow study instructions, and commit to attending a single yoga session. Participants with 

severe physical injuries, medical conditions, recent diagnoses of major psychiatric disorders, 

pregnancy or recent childbirth (within six months), current use of recreational drugs or alcohol, or 

those participating in other psychological or emotional interventions were excluded from the study. 

 

Procedures 

Each participant attended a single 60-minute session of their assigned yoga style. The classes 

were structured to reflect the distinct characteristics of each yoga form, ensuring consistency and 

fidelity to the intervention. 

 

• Hatha Yoga: This session focused on static physical postures and gentle stretching to 

promote physical stability and mindfulness. Participants were guided through a series of 

foundational poses (asanas) such as Mountain Pose, Downward Dog, and Warrior Pose, 



45 
 

with an emphasis on holding each posture for extended periods. The instructor encouraged 

controlled breathing (pranayama) to enhance body awareness and relaxation. 

• Vinyasa Yoga: This session emphasized dynamic, flowing sequences of poses linked to 

breath. Participants engaged in synchronized movements transitioning seamlessly between 

postures, such as Sun Salutations, Warrior Flows, and Plank-to-Chaturanga-to-Upward 

Dog sequences. The class was moderately paced to stimulate both physical activation and 

mental focus, encouraging participants to align their movements with steady inhalations 

and exhalations. 

• Restorative Yoga: This session centered on relaxation and stress reduction through 

prolonged, passive poses supported by props (e.g., bolsters, blankets, and blocks). 

Participants were guided into deeply restful positions, such as Supported Child's Pose and 

Reclining Bound Angle Pose, holding each for 5–10 minutes. The instructor created a 

calming environment using soft lighting and soothing music, promoting mindfulness and 

release of tension. 

 

Each session concluded with a guided relaxation exercise or a brief meditation to consolidate the 

benefits of the practice. 

 

Variables 

The independent variable was the type of yoga practice (Hatha, Vinyasa, or Restorative). 

Dependent variables included scores on psychological resources and emotional well-being. 

Psychological resources were assessed using the Psychological Capital Questionnaire (PCQ), 

which measures hope, efficacy, resilience, and optimism, while emotional well-being was 

measured using the Positive and Negative Affect Schedule (PANAS), assessing positive and 

negative affective states. 

 

Data Sources and Measurements 

Data was collected before and immediately after the yoga sessions and documented using 

a structured proforma. The PCQ, a 24-item scale rated on a 6-point Likert scale, was used to assess 

psychological resources, with higher scores indicating greater psychological capital. Emotional 

well-being was measured using the PANAS, a 20-item scale rated on a 5-point Likert scale, where 

higher scores indicated stronger positive or negative affective states. 

 

Bias 

To minimize selection and measurement bias, participants were randomized into groups 

using a web-based random number generator. Standardized instructions and protocols were 

followed across all sessions to maintain consistency. 

 

Statistical Methods 

The statistical analysis was performed on SPSS 22.0. Within-group differences in pre- and 

post-session scores were analyzed using paired t-tests. Between-group differences in post-session 

outcomes were evaluated using one-way ANOVA. A p<0.05 was considered statistically 

significant. 



46 
 

Results 

Psychological Resources (PCQ) 

The study revealed significant improvements in psychological resources, including hope, 

resilience, efficacy, and optimism, across participants practicing Hatha, Vinyasa, and Restorative 

yoga. Among the three styles, Hatha and Vinyasa yoga demonstrated the most consistent and 

significant enhancements across multiple dimensions. 

 

Hatha yoga led to substantial gains in hope (p < 0.01) and resilience (p < 0.01), indicating 

its strong capacity to enhance traits associated with emotional stability and coping. Similarly, 

Vinyasa yoga showed pronounced improvements in efficacy (p < 0.01) and optimism (p < 0.01), 

suggesting its effectiveness in fostering self-confidence and a positive outlook. Restorative yoga 

also contributed to improvements, particularly in hope (p < 0.05), but its overall impact on 

resilience, efficacy, and optimism was less pronounced, with several non-significant results. 

 

When considering the total PCQ scores, both Hatha and Vinyasa yoga significantly 

enhanced overall psychological resources (p < 0.01), while Restorative yoga showed a smaller, 

non-significant increase. These findings highlight the differential benefits of yoga styles, with 

Hatha and Vinyasa offering more robust effects compared to Restorative yoga, which appeared 

more modest in its impact. 

 

Table 1: Pre and Post Results of Psychological Resources (PCQ) by Yoga Style 

Variable Yoga Style 
Pre-Yoga 

Mean (SD) 

Post-Yoga 

Mean (SD) 
MD 

p-

value1 

p-

value2 

p-

value3 

p-

value4 

Hope 

Hatha 18.0 (4.7) 21.4 (4.2) 3.4 < 0.01    

Vinyasa 17.5 (4.6) 19.5 (4.3) 2 0.04    

Restorative 18.2 (4.8) 20.5 (4.0) 2.3 < 0.05    

Resilience  

Hatha 17.0 (4.8) 20.0 (4.5) 3 < 0.01    

Vinyasa 16.5 (4.5) 18.5 (4.4) 2 < 0.05    

Restorative 17.3 (4.6) 18.0 (4.1) 0.7 ns    

Efficacy 

Vinyasa 16.8 (4.4) 19.6 (4.2) 2.8 < 0.01    

Hatha 16.5 (4.3) 17.5 (4.1) 1 ns    

Restorative 16.0 (4.5) 17.2 (4.3) 1.2 ns    

Optimism  

  

Vinyasa 17.0 (4.3) 20.2 (4.5) 3.2 < 0.01    

Hatha 16.7 (4.2) 18.0 (4.4) 1.3 0.02    

Restorative 17.5 (4.4) 18.5 (4.3) 1 ns    

Total 

Score 

Hatha 17.5 (4.5) 19.6 (4.4) 2.1 < 0.01 

ns ns ns Vinyasa 17.0 (4.5) 19.6 (4.4) 2.6 < 0.01 

Restorative 17.3 (4.6) 18.8 (4.2) 1.5 ns 
MD-Mean Difference  
1Within Group; 2Between Groups Hatha-Vinyasa; 3Between Groups Hatha-Restorative; 4Between Groups Vinyasa-

Restorative  

 

 

 



47 
 

Emotional Well-being (PANAS) 

The results indicated significant improvements in emotional well-being across all yoga 

styles, particularly in positive and negative affect. 

 

Positive Affect 

Restorative yoga participants experienced the most substantial increase in positive affect, 

with a mean difference (MD) of 10.2 (p<0.001), followed by Hatha yoga (MD = 6.4, p<0.01) and 

Vinyasa yoga (MD = 5.7, p<0.01). Restorative yoga's greater improvement in positive affect was 

statistically significant when compared to both Hatha and Vinyasa, suggesting it may be especially 

effective in fostering positive emotional states. 

 

Negative Affect 

Restorative yoga also demonstrated the most significant reduction in negative affect, with 

an MD of -8.7 (p<0.001). Both Hatha and Vinyasa yoga showed notable decreases in negative 

affect, with MDs of -4.8 (p<0.01) and -4.5 (p<0.01), respectively. These findings confirm that all 

three yoga styles contribute to reducing negative emotions, with Restorative yoga having the most 

profound effect. 

 

Overall, the results highlight that while all yoga styles positively impacted emotional well-

being, Restorative yoga led to the most significant improvements in both positive and negative 

affect. Hatha and Vinyasa also demonstrated beneficial effects, though to a lesser degree in 

comparison to Restorative yoga. 

 

Table 2: Pre and Post Results of Emotional Well-being (PANAS) by Yoga Style 

Variable Yoga Style 

Pre-Yoga 

Mean 

(SD) 

Post-Yoga 

Mean 

(SD) 

MD 
p-

value1 

p-

value2 

p-

value3 

p-

value4 

Positive 

Affect 

Restorative 24.5 (5.2) 34.7 (4.5) 10.2 
< 

0.001 
ns 0.01 

< 

0.001 Hatha 25.1 (5.0) 31.5 (4.8) 6.4 < 0.01 

Vinyasa 23.8 (5.3) 29.5 (5.1) 5.7 < 0.01 

Negative 

Affect 

Restorative 15.8 (4.9) 7.1 (3.3) -8.7 
< 

0.001 
ns 

< 

0.001 

< 

0.001 Hatha 16.0 (5.1) 11.2 (4.6) -4.8 < 0.01 

Vinyasa 15.5 (5.0) 11.0 (4.5) -4.5 < 0.01 

MD-Mean Difference  
1Within Group; 2Between Groups Hatha-Vinyasa; 3Between Groups Hatha-Restorative; 4Between Groups Vinyasa-

Restorative  

 

Discussion 

This study aimed to examine the immediate effects of a single session of yoga on 

psychological resources and emotional well-being, focusing on three yoga styles i.e. Hatha, 

Vinyasa, and Restorative. The findings revealed that yoga significantly enhances psychological 

resources, such as hope, resilience, efficacy, and optimism, while also improving emotional well-



48 
 

being, including both positive and negative affect. These results are consistent with prior research 

indicating that yoga enhances emotional regulation and psychological resilience (1,2,14). 

However, while previous studies have reported improvements in psychological resources and 

emotional states following yoga practice, few have explored multiple potential mediators, allowing 

for a deeper understanding of how different resources contribute to emotional outcomes (3). 

 

The present findings align with previous research on the acute effects of yoga. Prior studies 

have demonstrated that yoga improves mood, reduces anxiety, and enhances emotional well-being 

after a single session (3,15). In this study, both Hatha and Vinyasa yoga significantly improved 

psychological resources such as hope, resilience, efficacy, and optimism. These results support the 

work of Park et al. (2020), which also showed that yoga enhances psychological capital, including 

resilience and optimism. Notably, Vinyasa yoga produced substantial improvements in efficacy 

and optimism, aligning with studies suggesting that dynamic yoga styles like Vinyasa enhance 

self-confidence and emotional regulation (16,17). 

 

Restorative yoga, which emphasizes relaxation, showed the most significant improvements 

in emotional well-being, particularly in reducing negative affect and enhancing positive affect. 

This finding is consistent with Park et al. (2020), which proposed that different yoga styles affect 

distinct psychological mechanisms (1). Restorative yoga’s focus on relaxation and stress relief 

likely contributed to its stronger effect on emotional states, reducing anxiety and increasing 

feelings of tranquility and engagement. The large improvements in both positive (MD = 10.2) and 

negative affect (MD = -8.7) observed in the Restorative group reinforce the notion that yoga can 

be an effective intervention for stress reduction and emotional balance, particularly when 

relaxation is central to the practice (18). 

 

While Hatha and Vinyasa yoga also improved emotional well-being, their effects were less 

pronounced than Restorative yoga. These findings highlight how different yoga styles target 

distinct aspects of emotional well-being. Hatha and Vinyasa yoga, with their emphasis on physical 

activity and dynamic movement, likely promote engagement and revitalization, while Restorative 

yoga’s focus on relaxation is particularly effective in reducing negative affect and fostering 

tranquility. 

 

Regarding psychological resources, Hatha and Vinyasa yoga showed the most significant 

improvements, aligning with prior studies that link yoga practice with enhanced psychological 

resources, such as mindfulness, body consciousness, and self-transcendence (1,19). Vinyasa yoga, 

in particular, showed the greatest gains in efficacy and optimism, further supporting the idea that 

more physically demanding practices enhance self-confidence and a positive outlook (2). In 

contrast, Restorative yoga, with its emphasis on relaxation, produced more modest gains in 

psychological resources like efficacy and resilience, but it was the most effective in enhancing 

emotional well-being. 

 

The differential impacts of the three yoga styles underscore the importance of 

understanding how specific components of yoga such as physical postures, breathwork, and 



49 
 

meditation contribute to its effects on emotional and psychological outcomes. These findings 

suggest that yoga can influence emotional well-being and psychological resources in different 

ways, depending on the style practiced. As such, individualized yoga interventions could be 

tailored to target specific emotional or psychological goals. Future research should explore how 

different yoga styles influence specific psychological mechanisms, and whether the effects vary 

based on individual characteristics, such as experience level or baseline emotional state. 

 

However, several limitations must be considered. First, the study focused on a single 

session of yoga, and while immediate effects were observed, it remains unclear whether these 

effects are sustained over time. Longitudinal studies are needed to assess the long-term benefits of 

yoga. Additionally, the sample comprised individuals with minimal prior yoga experience, and the 

results may differ for experienced practitioners. The study also focused on a limited range of 

outcomes (emotions), and yoga's effects on other health indicators, such as pain or physical health, 

were not assessed. Finally, the absence of a control group limits our ability to attribute the observed 

changes solely to yoga, as other factors, such as group dynamics or expectations, could have 

influenced the results. Despite these limitations, the study provides valuable insights into the 

immediate effects of yoga on psychological resources and emotional well-being, suggesting that 

different yoga styles can have distinct impacts. Future research should aim to replicate these 

findings and expand the scope of inquiry to explore additional outcomes and long-term effects. 

 

Conclusion 

The findings of this study underscore the potential of yoga as an effective intervention for 

enhancing psychological resources and emotional well-being. While all three yoga styles 

demonstrated positive effects, Restorative yoga was particularly effective in improving emotional 

well-being by reducing negative affect and enhancing positive emotions. Hatha and Vinyasa yoga, 

on the other hand, showed greater benefits in fostering psychological resources like resilience and 

optimism. These results contribute to the growing body of evidence on yoga's beneficial effects on 

mental health and highlight the importance of considering the specific components of yoga practice 

when designing interventions for emotional and psychological enhancement. 

 

Conflicts of Interest 

None.  

 

Acknowledgement 

The authors would like to express their sincere gratitude to the participants of this study 

for their time, dedication, and willingness to contribute to this research. Additionally, we would 

like to acknowledge the supporting staff at Koohi Goth Hospital for their invaluable assistance in 

facilitating the study and ensuring its smooth execution. Their support was instrumental in the 

success of this research. 

 

Funding 

None.  

 



50 
 

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