Study finds modest but meaningful blood pressure benefits from regular yoga

Yoga may offer more than flexibility and stress relief—it could also support a key marker of heart health, according to a new scientific review.

The research, published in late April in PLOS Global Public Health, suggests that regular yoga practice is associated with lower blood pressure in people who are overweight or living with obesity.

Researchers analyzed data from 30 randomized controlled trials involving nearly 2,700 participants across multiple countries, including the United States, Germany, Australia, and several Asian nations. None of the participants had chronic conditions such as type 2 diabetes, coronary artery disease, or heart failure.

Overall, the analysis found that yoga was linked to small but meaningful improvements in several cardiometabolic health markers, including inflammation levels, blood glucose regulation, and cholesterol balance. However, the most notable changes were seen in blood pressure.

Participants practicing yoga experienced an average reduction of 4.35 mmHg in systolic blood pressure and 2.06 mmHg in diastolic blood pressure. While modest, experts say even slight reductions can significantly lower long-term cardiovascular risk.

“Even small drops in blood pressure can translate into meaningful reductions in long-term cardiovascular risk across many people,” said cardiologist Dr. Cori Russell of Henry Ford Health.

The study also found that participants in Asian populations showed slightly stronger improvements compared to other groups, though researchers suggest this may be due to differences in sample size and study representation rather than a biological effect.

The review indicated that the greatest benefits were associated with practicing yoga for at least one hour, three times per week, over a minimum period of 12 weeks.

Experts caution, however, that the findings show an association rather than proof that yoga directly causes blood pressure improvements. More large-scale and diverse studies are needed to better understand the ideal frequency and intensity of practice.

Still, researchers say the findings add to growing evidence supporting yoga as a helpful tool in cardiovascular wellness, particularly for individuals who may find traditional forms of exercise less accessible or intimidating.

“What’s unique about yoga is that it brings together breathwork, movement, and mindful relaxation, which together help calm the nervous system,” explained integrative medicine specialist Dr. Manuela M. Kogon of Stanford Center for Integrative Medicine.

Experts also emphasize that yoga should complement—not replace—other forms of physical activity such as walking, cycling, and strength training.

“The public health goal is to help people move more, sit less, and build sustainable activity into daily life,” said study author Dr. Rakhmat Ari Wibowo. “Yoga may offer an accessible and non-intimidating pathway.”

While no single exercise is considered superior for lowering blood pressure, specialists say yoga offers broad wellness benefits beyond heart health, including improved mobility, balance, sleep quality, and mood.

“It’s not a replacement for medication when that’s needed,” Dr. Russell added, “but it’s a great addition.”