Moderate-intensity Flow-based Yoga Effects on Cognition and Stress

Inclusion Criteria: * Age between 18 and 64 years. * Full-time working adults, defined as working \>35 hrs/week in any industry, and not currently enrolled as a full-time student. * Presence of at least three symptoms of stress or anxiety as measured by the symptom checklist from the Diagnostic and Statistical Manual VI. * Low active, i.e. participating in physical activity and/or mind-body activities such as yoga and tai-chi less than 3 times/week for 30 minutes, in the last three months. * Ability to exercise at a moderate intensity, and perform movements including sitting, standing, kicking, pulling, pushing, bending one's elbows, bending the body forward, bending one's knees, lying down and getting up without difficulty. * No engagement in mindful activities, such as meditation, or brain training games, for greater than 3 times/week for 30 minutes, in the last three months. * Currently not involved in any other research study or structured program related to physical activity, mind-body activities, or brain training games. * Access to a yoga mat, and a smartphone with a data plan or access to WiFi, on which an application could be downloaded. * Access to a laptop or desktop with an attached keyboard * Willingness to be randomized to one of two conditions Exclusion Criteria: * Age below 18 years or above 64 years * Students or non full-time working adults, such as part-time working adults * Presence of two or less symptoms of stress or anxiety as measured by the symptom checklist from the Diagnostic and Statistical Manual VI. * Engaging in high levels of physical activity (≥ 30 minutes, two or more times/week, for the last three months) and/or a regular practitioner of Yoga or mind-body activities such as tai-chi and mindfulness meditation (≥ 30 minutes, two or more times/week, for the last three months) and/or a certified yoga teacher. * Mobility impairment restricting ability to engage in moderate intensity activity. * Engagement in mindful activities, such as meditation, or brain training games, for greater than 3 times/week for 30 minutes, in the last three months * Currently involved in research study or structured program related to physical activity, mind-body activities, or brain training games * No access to yoga mat or a smartphone with data or WiFi, as well as refusal to download a health application on their smartphone. * Refusal or unwillingness to be randomized into either of the conditions. * Having any of the following medical conditions, including risk of seizure, psychiatric and/or neurological disorders, or diagnosed hypertension or blood pressure of 200/105 or more. * Score of \>1 on the Physical Activity Readiness Questionnaire. * Unavailable for \>one week in the 10-week study * Prior yoga experience in the last 10 years. i.e. those who have engaged in 50 consecutive weeks of yoga sessions each lasting 60 minutes, without missing 12 weeks or more